Wednesday 171108
For Time:
-Run 400m
– 5 WallWalks (all athletes) then
-10 HSPU or 3 more WallWalks
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-Run 200m
-30 WallBalls
– 2 Rope Climbs 15′ MRX 10′
-Run 400m
-25 Push Press 95/65 RX+ 115/75 MRX 75/55
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-Run 200m
-25 Barbell Push-Ups MRX HRPU
– 2 Rope Climbs 15′ MRX 10′
Post time to responses.
E2:30 bench press
6@205#
5@220#
4@230#
4@230#
4@230#
WOD: 95# bar, 20#/10’ wallball, 10’ rope
16:03
Bench: 6@135; 5@165; 4@185; 4@205; 4@205
*
WOD as rx’d: did all wall walks
17:08
*
1min flutter kicks, 1 min high plank hold w/ 1 arm shoulder taps, 30 GHD sit-ups
Strength w/Jim
WOD Rx’d: 15:47
Bench:
6@155
5@175
4@185
4@185
4@185
Wod rx
12:10
Bench 6-5-4-4-4 @ 65-75-80-80-80
WOD extremely modified
1-leg rowing, seated dB press, stiff leg rope reclines, air squats, dB push press, knee push ups
17:24
Bench:
6@265#
5@285#
4@315#
2@315#
3@315#
WOD Rx=15:34
Bench
6 reps each rd – up to 185
–
Wod 95#, bike, 10’ rope
14:43
Strict press from ground
6@75#
5@80#
4-4-4@85#
Wod w/rowing, 4 wall walks, rope climb practice, 10# wallball, 65# push press
25 push press + 1 rope climb completed at cap
Dumbbell bench press
All with 80lbs
6, 10, 6, 6, 6
Wod with air assault bike and 1 peg board accent for each round of rope climbs
Time=17:10
Bench:
185/205/225/235/235
Wod Rx+:
11:11
30lb WB&Legless role climb until last set.
Dumbbell bench press
80lbs
6-10-10-8-6
Wod rx
11:49
wholotta studs in today’s noon class! great job guys! Was going to use the peg board but Dave called it first so I let him rock that out 🙂
Bench Press
6 @ 155
5 @ 170
4 @ 180
3 @ *185 (forgot to take a 5# off one side – totally mark’s fault ;))
3 @ 180
WOD mods: 75# PP; 1-2″ Descent on HSPU, 2:1 Bended Knee Rope Descents
Not sure what time I finished!
Thanks for making me run, Nicole! I need it.
Bench Press:
6 @ 75
5 @ 85
4 @ 90
4 @ 90
4 @ 90
Wod rx
Had 10 push-ups and 2 rope climbs left at time cap. Finished at 20:24.
Dumbbell bench press
6@70
5@75
3×4@80
wod w/ 1 abmat for HSPU & 1 pegboard ascent each round
15:26
Bench Press
6 @ 165
5 @ 185
4 @ 205
4 @ 215
3 @ 215
WOD 95# PP; 2 pad on HSPU, 20# Wallball, 10′ RC
16:04
Bench press
95-100-105 completed all reps…barely
WOD w/ 8 wall walks (stitches in head prevented HSPU), and some barbell push ups from my knees
16:52
Bench press
6@115
5@125
4@135
4@135
4@135
WOD rx’d+
12:29
Wallballs were atrocious as usual..
Close Grip Bench press
6@155
5@165
4@185
4@185
4@185
—
WOD. Rx’d.
12:55
Pistol work instead of bench
Wod w/95# 25lb wall ball and Legless and regular rope climbs
12:38
Drop in WOD at Crossfit Broken Arrow
Strength – bench press @ 30%-40%-50% 3 sets of 5
70-80-100
WOD EMOM – 24 minutes Rx103#
1. 7 S2O
2. 10 Burpees to a 6″ target
3. 7 cal row
4. 5 Hang Power Clean
*max reps on last round of HPC – 18
Missed my 4:30 CFJ crew, see y’all for deadlifts tomorrow!
Bench Press
W/ DB’s 50# and 55#
Wod rx 95#
11:52
6@85
5@95
4@105
4@105
WOD with 1 ab mat and 10ft RC’s
15:32
Did a little handstand work for the strength
Wod rx’d 17:46
Wall walks and hspu took about 5 minutes
6@155
5@195
4@205
4@205
4@105
—
WOD. Rx’d.
13:47
Some core
Bench press
6@96-5@105-4s@115
Wod rx + (20#wb to 10′)
15:15
Bench Press
55,60,65,65,65
Monica, thanks for letting me partner with you, Always fun visiting with you!
WOD w/45#, 15 strict DB press w/20# DB’s for HSPU and Wall climbs
Push ups = 11 regular, remaining from knees
rope ascents: double number of rope climbs
10# ball to 9′ target
17:54
Bench press
6@85, 5@95, 4@95, 4@95, 4@95
All rows, 8 wall walks, double rope pulls, 45# Russian KBS subbed for WB, 65# PP, HRPU
It was either 18:34 or 18:43…