Tuesday 171114
For Time:
– 3 Squat Cleans 145/100 RX+ 175/120 MRX 105/70
– 6 Bar Muscle-Ups MRX 6 Burpee Pull-Ups
– 3 Squat Cleans
– 6 Bar Muscle-Ups MRX 6 Burpee Pull-Ups
– 6 Hang Squat Cleans
-12 C2B Pull-Ups
-6 Hang Squat Cleans
-12 C2B Pull-Ups
-9 Front Squats
-18 Pull-Ups
-9 Back Squats
-18 Pull-Ups
Post time to responses.
FS 6@185
BS 4@205
FS 6@135
BS 6@135
FS 6@135
BS 6@135
Right shoulder and hip acting up today
WOD: 145#, burpee pull-ups
15:23
FS 6@185
BS 6@ 225
FS 5@205
BS 5@245
FS 4@225
BS 4@275
WOD Rx’d (except subbed burpee pullups for BMU): 11:50
home WOD
2rds for time
400m row
25 push ups (from knees)
400m row
25 sit ups
400m row
25 air squats
20:50
Front Squats: 6@215, 5@230, 4@240
Back Squats: 6@265, 5@285, 4@300
WOD Rx: 19:11
On my first FS at 14:00 time cap
Hamstrings were the limiting factor on today’s WOD
Front Squats: 6@245, 5@265, 4@295
Back Squats: 6@295, 3@315, 3@315
WOD w/ Burpee Pull Ups and 175#=10:45
Alternating from Front Squat to Back Squat E3MOM
FS-6@225#
BS-6@300#
FS-5@250#
BS-5@315#
FS-4@275#
BS-4@325#
WOD
Rx+
Time: 7:19
FS-6@315
BS-6@365
FS-5@315
BS-5@385
FS-4@335
BS-4@425
WOD RX+ done front squat instead of back squat on last bar movement for some reason
time: 7:55
Strength:
FS- 6@235; BS- 6@275
FS- 5@255; BS-5@285
FS- 4@275; BS- 4@305
*
Attempted WOD as rxd, did 1 bar muscle up then failed next 5 attempts. Replaced the 6 BMUs with burpee pull-ups. Then did rx for the rest.
17:03
Alternating from Front Squat to Back Squat E3MOM
FS-6@135#
BS-6@155#
FS-5@155#
BS-5@185#
FS-4@165#
BS-4@185#
WOD (95# Barbell Movements; Burpee PLU’s; PLU’s in place of C2B)
Time: 14:34
holy Toledo that was a lot of pull-ups.
Strength:
FS- 6@235; BS- 6@275
FS- 5@255; BS-5@285
FS- 4@275; BS- 4@305
WOD RX+
9:55
forearm/lat smoker
Hatch squat program day 3
Backsquats
10@115
8@125
6@135
6@145
6@150
Front squats
5@100
5@120
Didn’t have time during strength to finish last two sets of FS so did after WOD
5@130
5@130
WOD rx’d
7:23
FS/BS- 85#
FS/BS- 95#
FS- 95# BS- 105#
–
WOD 70# and all banded pull ups
13:43??
Strength: 6 reps on all sets
Front squat – 135, 165, 185
Back squat – 165, 185, 215
Wod w 115# & bar mu
12:56
Went light on squats today
WOD 105#
14:14
Strength:
FS- 125, 130, 140
BS- 140, 150, 155
WOD rx w/burpee C2B (last 3 were burpee pullups)
13:44
Wod rx
Time=13:34
FS/BS
All at 185#
—
Wod. Rx’d.
10:29
FS
6@275 5@295 4@315
BS
6@315 5@335 4@355
WOD RX+
8:36
Happy with this haven’t done any sort of pull up in a while glad to do this today
Ring Muscle Up Development:
5 successful w/false grip; no misses
14-minute Max Bar MU’s:
55 reps
Front squats
225-245-265
Back squats
255-275-285
Wod rx’d
13:19
Too much staring at the bar!
FS
6@225 5@245 3@260
BS
6@245 5@260 4@275
WOD RX
10:39
Core stuff
FS 6@105
BS 6@125
FS 5@115
BS 5@135
FS 4@125
BS 4@145
Wod w/ 95#, Row for Calories in place of all pull-ups. 13:32
FS
6@185
5@185
4@205
BS
Same as above
Wod Rx
11:04
FS 6 @ 75#
BS 6 @ 80#
FS 6 @ 80# (did one extra)
BS 5 @ 85#
FS 4 @ 85#
BS 4 @ 90#
WOD w/45# and jumping pull ups
14:11
30-20-10
Cal bike
DL, 135
Cal, row
12:02
Front squat/back squat
6@155/6@170
5@160/5@180
4@165/4@190?
Wod rx +
9:09
Alternating from Front Squat to Back Squat E3MOM
FS-6@315#
BS-6@365#
FS-5@215#
BS-5@365#
FS-4@315#
BS-4@405#
Wod Rx with Bar MU
7:58-:05 late start 7:53