Thursday 180531
5min AMRAP:
-5 T2B
-5 Pull-Ups or 5 linked T2B into a Pull-Up
-5 HSPU MRX 2/4″ Rise
-5 Hand Release Push-Ups
Rest 3min
5min AMRAP:
-5 SDHP 95/65 RX+ 115/75 MRX 75/55
-5 Hang Power Snatch
-5 Barbell Push-Ups
**Athletes choice which AMRAP to start with**
Post rounds and reps for each AMRAP and overall total reps to comments.
Bench 8@205 8@255 7@275 6@275 4@275
L sit rope climb from floor for all sets but one
WOD RX
Barbell one 7+1 snatch
Gymnastic 4+ 5 t2b/pu
Bench 85-105-115-120
AMRAP’s
1st- w/ 2 ab mats for HSPU’s-3 rds
2nd- rx’d 3 rds + 5 SDHP
Bench 8-7-6-5 @ 65-75-80-85
1 rope climb each round
WOD MRx
1. 3 rds + 1 plu
2. 4 rds + 3 HPS
Bench: 8@185, 7@195, 6@205, 3@225
1 Kipping Legless Rope Climb (plenty of excitement for one morning; called it good)
WOD Rx w/Strict HSPUs & Hang Split Snatch:
3 rounds + 5 Pullups
3 rounds + 1 SDHP
20 WB GHDs w/30#
Bench:
8@205
7@220
6@235
3@250 (couldn’t get the last two)
1 rope climb each round
WOD 1 (1 abmat on HSPU): 3 rds + 10 reps
WOD 2 Rx’d: 5 rds
Strength: Bench
8@245#
7@265#
6@285#
3@305#
WOD Rx+
WOD 1 (T2B)=4 rounds
WOD 2 (Barbell)=5 rounds
Bench Press and Rope Climbs
8@105
7@115
6@125
4@135 (failed 5th rep)
-worked legless on short rope
WOD as rx’d
4 + 2 T2B
5 + 3 SDHP
Core Development
Bench:
8 @ 205
7 @ 215
6 @ 235
5 @ 235
Wods rxd
2+10, then handstands disappeared from my small toolbox
4+1
Boy I missed CFJ
Bench
8@215
7@230
5@245
3@260
WODs RX’d
5rds + 3 t2b
4rds + 8 reps
50 ghd sit-ups
2 bar muscle ups
Some handstand work
Strength e2mom. Bench press, 15’ rope climbs
8@195#, 1
7@205#, 1
6@225#, 1
4.5@245#, 1
WOD 1 ( t2b, pull-up, hspu, hrpu) Rx
4 rnds + 5t2b+5pullup
WOD 2 (sdhp, hps, bbpu) Rx
4 rnds + 1sdhp
Core:
20 ghd sit-ups
25 abmat butterfly sit-ups
Bench Press:
Worked up to 5 reps @ 175#
Did 1 rope climb 10′ – finally able to figure out my foot placement. So these rope climbs were a first for me 🙂
WOD #1 (SDHP – HPSnatch – BPU) – 75#
6rds + 2 SDHP
WOD #2 (Rocked out the 2 for 1 T2B/PLU :)) HSPU w/ 3 abmats
3rds + 2 T2B/PLU
Awesome class – Thanks Nicole!
1 – 10′ rope climb each round…so 4 total
Strengh/Skill
Bench 195-215-225-245
RC: (1 per round attemped to get to 15′ in 1 pull)
2 pull
1 pull
2 pull
1 pull
WOD Rx
2. 7+2SDHP
1. 4+5 TTB
Bench
5×8 w/ 55# dumbbells
1 rope climb each round
WOD
1: 4 rds + 10 reps (1 ab mat )
2: 7 rds +1 sdhp (mrx)
Bench 165,185,205,225
Legless rope climb 1 per round
Wod 1, (ttb,pu, hspu, hrpu) 7+1 hspu*
(giving myself that rep Breck)
Wod 2, ( sdhp, snatch, push ups) 5+1 snatch
3 mile run & some light garage strength work
BP
8@205-7@215-3@225-3@225
P
1 pegboard climb, 3 rds
Wod1: 3 rds + 5 plu
Wod2: 4 rds
Garage wod at home
10 rounds for time
500m row 3 ring muscle ups
Time=32:02
Bench
155,165,185,205
WOD:
2rds 10 reps
4 rds 4 reps
75#
Bench
8@105
7@115
6@125
5@135
In between did some L sit climbs to 10’ then did some legless climbs to 15’
WODs rx’d
#1. 7rds (5t2b/5pull ups and strict HSPUs)
#2. 6 rds+4HPS
Some core development
17 min amrap
Garage wod
200 m run
5 hang cleans 135#
35 DU’s
25 ab mat sit ups
5 rds + 200 m run
Bench:
8 @ 120
7 @ 130
6 @ 140
4 @ 150 (almost died getting #4 so 5 was a no go).
WOD RX+:
T2B into Pull-ups
4 rounds + 5 T2B
(Strict HSPU on 3 rounds)
Second half: RX + 75#
6 rounds + all the sweat in my eyes 🙂
Post class: Front Squats
4X5@ 135
3X4 @ 145
2X3 @ 155
1×3 @ 165
Bench Press:
last four with 72-1/2# (accidentally had a 2-1/2 one end, and 5# on other)
WOD w/knee raises, jumping pull ups, 35# bar, sitting dumbbell press(15# DB’s)
for HSPU, and regular push ups 2nd rd
WOD 1: 3 rds, 5 knee raises and 5 jumping pull ups
WOD 2 – 4 rds
Strength;
Bench
Up to 205#
2 legless Rope climb 1st time
1 legless each time after
—-
Wod RX
Order as written
Wod 1
5rds + 4TTb
Wod 2
5rds + 4 SDHP
Bench worked up to 175 for 5 reps (Thanks Ryan for working out with me)
WOD 1
3 + 4 T2B
WOD 2
4 + 5 SDHP
Strength/skill:
4 MU 4 strict dips
1 legless RC 15′
3 MU 4 SD
1 Legless 10′ from the ground
2 MU 4 SD
1 Legless 10′
1 MU 4 SD
3 legless 10′
Wod RX’d
Gymnastics
5 Rounds +5 T2B
Barbell
6 Rounds + 5 SDHP
Strict press:
10 sets of 5 reps #95
Bench Press and Rope Climbs (alternating every 2 minutes)
8@205#
3 Legless rope climbs
7@215#
3 Legless rope climbs
6@225#
3 Legless rope climbs
5@235#
3 Legless rope climbs
WOD
As Rx’d
WOD 1: Gymnastics WOD with linked T2B and Pull-ups=6 Rounds
WOD 2: Barbell WOD=5 Rounds + 5 Hang Power Snatches
Bench Press I did the math wrong and started too high on weight
8@140
7@150
6@150
4@165
2 rope climbs each round
WOD 1 (1 abmat HSPU)
2 rounds + 4 HSPU
WOD 2
6 rds + 5 HSPU