December 26, 2017

Tuesday 171226

The 4:30pm, 5:30pm & 6:30pm Classes are Canceled Today.  All Regular Morning Classes 5:00am, 6:00am, 9:30am and 12:00pm Will Be Offered. 

11min AMRAP:
-7 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
-5 Barbell Push-Ups MRX Push-Ups
-35 Double-Unders

Post rounds and reps to responses.

DSC_0317

17 thoughts on “December 26, 2017”

  1. Strength: alternating bench and HP Snatch
    Bench: 10@135; 8@175; 6@185; 195 max set – 8
    HPS: 6@135; 4@150; 4@150; 2@165
    *
    WOD as rxd *except did lateral barbell skier jumps in place of DUs
    9 rounds + 2 HPS
    *
    Core:
    1 min hip ext hold
    1 min l-sit hold
    1 min max hip ext (40)
    1 min low plank hold

  2. Strength: alternating bench and HP Snatch
    Bench: 10@135; 8@155;(pause bench) 6@155;(pause bench) 155 max set 10
    HPS: 6@115; 4@135; 4@155; 2@175 (f)

    WOD RX:
    7 rounds

  3. Close Grip Bench Press: 10@155 (shoulder didn’t feel comfortable with this load)
    Hang Power Snatch: 6@135, 4@145, 4@150, 3@160

    WOD w/95#, Barbell Pushups, and 8cal Bike:
    5 rounds + 4 reps (4 HPS)

    1min Hip Extension Hold
    1min Max Hip Extensions: 40
    1 min Low Plank Hold

    Back Squat @155# E3MOM (Approximately; Left phone at CFJ):
    10-10-10-10-10

  4. Bench 10@185 8@205 6@225 max rep 225# for 19 reps
    HPS 135-165-185-215 (fail to big pump from max rep)
    Wod rx 8 rds + 15 double unders

  5. Felt great to be around friends and FIT people! So awesome. Thanks for the good CFJ time. Sure have missed it.
    Strength = 4 sets 10 reps Bench Press at 125lbs & 4 sets 6 reps Hang Power Snatch at 75lbs
    WOD with all movements as required but at 75lbs = 8rds & 27 DUs almost went un- broken but messed up on my last few sets of DUs
    Already feel the soreness setting in:)

  6. Bench Press
    10@95
    8@115
    6@125
    8@130
    Hang Power Snatch
    6@85
    4@95
    4@105
    2@125

    Wod rx’d
    8rds+14DU’s
    Core development
    Great to see ya Okie!! We’ve missed ya!!

  7. Alternating HPS & BP
    6 HPS@115#
    10 BP@155#
    4 HPS@135#
    8 BP@185#
    4 HPS@145#
    6 BP@205#
    2 HPS@155#
    15 BP@205#

    WOD
    As Rx’d
    Had 2 double under misses or would have been unbroken.
    Rounds=9+16 Double Unders

  8. 5 minute AMRAP of:

    -200m Row
    -20 Hand Release Push-ups feet on Plate
    -200m Row
    -Max Burpees to Plate (35)

    REST 3 minutes

    6 minute AMRAP of:

    -400m Row
    -100 Double Unders
    -25 HSPU or 5 Wall Walks
    -Max Burpees to Plate (22)

    REST 3 minutes

    For Time:
    -10 Burpees to Plate
    -100 Doubles
    -15 Hand Release Push-ups feet on Plate
    -600m Row
    -10 Burpees to Plate

    22:31 – 6:00 = 16:31

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