Tuesday 180710
2 RFT:
-9 Ring MUs MRX 9 Bar Dips
-12 HSPUs RX+ Strict MRX 3 Wall Walks or 2/4″ Rise
REST 3min
3 RFT:
-3 Ring MUs MRX 3 Bar Dips
-6 Barbell Push-Ups MRX Push-Ups
-9 Hang Power Cleans
-12 S2O 95/65 RX+ 115/75 MRX 75/55
Post total time minus 3 minutes to comments.
Strict press 135×10(2) 165×5(2)
WOD RX+ strict hspu 115 bar
13:22 – 3= 10:22
SP
10 @ 65#, 5 @ 80#, 10 @ 65# (missed a set cause I was shopping at the CFJ shirt shop!!)
WOD w/ bar dips, 2 ab mats, 65#
11:22-3:00=8:22
Strength: Shoulder Press
10@115
5@145
5@145
10@115
WOD Rx w/Hang Muscle Cleans:
8:40 w/some Strict HSPU’s
Rest 3 minutes
Capped at 1 round + 3 S2O’s
2 x 1-minute High Plank Hold
1-minute Low Plank Hold
6 Snatches @135
6 Snatches @155
6 Ring MU’s
1 Wrist Tear
Strict press 10-5-5-10 @ 45-55-55-45 (I was shopping to but hurried to make up my sets)
WOD mod w/2 red bands on bar dips
Everything else MRx weights/movements
2 rft: 5:26
3 rft: 5:43
Total time: 14:09 – 3:00 = 11:09
Strict Press
10@115#
5@145#
5@145#
10@115#
WOD
Rx+
#1: 3:35
#2: 4:30
Total time: 11:05-3:00(rest)=8:05
Strict Press
10@135
3@185
5@165
10@135
WOD 1) 2 MU’s + 9 dips w/ HSPUs(both rounds)
WOD 2) all bar dips/95#
Total time: 12:34
+ Core development
Strict Press
10@ 65
5@ 85
5@ 85
10@ 65
WOD 1) 4-5 MU’s & Strict Press w/ 65 10:21
WOD 2) AS RX’D 🙂 🙂 6:26
Total Time: 16:47
Strict Press
10@65
5@75
5@75
10@65
WOD with bar dips (red and orange bands), subbed 65# strict press for HSPU, regular push-ups
Round 1 – 5:29 (could only do 2 at a time for second set of strict press)
Finish – 13:50-3:00=10:50
60 ghd sit-ups
Strength strict press e3mom
10@115#
5@125#
5@135#
10@115#
WOD w/bar dips
4:43
13:37
Strength
115-146-146
Wod rx
1. 4:58
2. 5:11
13:09 – 3:00 = 10:09
Good work today Jess, impressive!!!
Thanks Max!
Strict Press
10@95#
5@110#
5@110#
10@75#
WOD (bar dips & Wall Climbs)
11:06-3=8:06
strict press
75, 105, 125, 105
wod 1- 3 RMU & hspu
4:42
wod 2 w/BMU
12:57-3=9:57
Strict Press
10@115, 5@146, 5@146, 10@116
WOD as prescribed except 3 RMU per round instead of 9 for part 1 and 2 RMU per round instead of 3 for part 2
13:04 – 3:00 = 10:04
9:30 class
10 alternating DB snatches w/35#
30′ handstand walk
1 legless 15′ rope climb
20 alternating DB snatches
60′ handstand walk
2 legless rope climbs
30 alternating DB snatches
90′ handstand walk
3 legless rope climbs
time=12:04
was supposed to use 50# DB..running short on time…50’s would have taken me a lot longer
12:00 class
Strict Press
10@85#
5@105
5@105
10@85
WOD rx’d+
2:59
4:02
total time=10:01-3:00(rest)=7:01
Core development
Strict Press
10@ 115
5@ 135
5@ 135
10@ 95
—
Wod.
Strict bar dips – doubled MRx reps (ripped hands)
Strict HSPU / 115#
12:20 – 3:00 = 9:20
—
Core
—
Abs circle
SP
10-5-5-10@115-145-145-115
Wod+
Through 2 rds of set 2 at 17 min
Strict press
75,95,95,75
WOD mrxd
15:04-3:00=12:04
Strict Press
10@ 115
5@ 135
5@ 135
10@ 115
—
Wod.
Strict bar dips – doubled MRx reps (ripped hands)
HSPU/95#
10:39 – 3:00 = 7:39
—
Core
—
Abs circle
Strict Press
10@100-2×5@125-10@100
WOD w/ burpee Pull Ups -12:24
4:54
5:30
Whoops, just realized I was suppose to rest 3 minutes. Only rested 2.
Strict press: 45,50,50,45
WODS w/regular push ups, seated DB Press (started with 20# dumbbells but quickly
had to switch to 15#), 45# for HPC and STO
WOD 1: 3:12
WOD 2 – 7:41
Total 13:53 – 3 = 10:53
Strict Press
10@85#
5@105#
5@105#
10@95
WOD
1-bar dips and HSPUs 8 rx’d then had to move to 1 abmat for the remainder
6:09
2-w/bar dips, everything else Rx 3:20
12:28-3=9:28
Core and ab circle
WOD w/ lovely wife (one worked at a time, equal partnership :-))
60 Calorie Assault Bike
60 Box Jumps (24/20)
60 Power Cleans (95/33#)
60 Burpees
60 Push Jerks (95/33#)
60 KB Swings (55/25#)
60 Calorie Assault Bike
60 Box Jumps
60 Power Cleans
60 Burpees
60 Push Jerks
60 KB Swings
60 Calorie Assault Bike
42:09
Strength:
10@125
5@155
5@135
10@HSPU
Wod RX, Everything unbroken both mini Wod’s
4:00
5:01
12:01-3:00= 9:01
Strict Press
10@95#
5@110#
5@110#
10@75#
WOD MRx (bar dips & Wall Climbs)
11:06-3=8:06