Saturday 180908
12min AMRAP:
-12/10cal Row or A-Bike or 200m Run
OR
-60m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
-12 HSPU MRX 2/4″ Rise or 3 Wall Walks
-2 Rope Climbs 15′ MRX 2 to 10′ or 1 to 15′
-6 S2O 155/105 RX+ 205/135 MRX 115/75
Post rounds and reps to comments.
Strength: shoulders
Strict press: 5@95; 4@115; 3@135
Push press: 4@155; 3@165; 2@175
Jerk: 3-2-1: stayed w/ 185
*
WOD as rxd: 12cal row; 3 wall walks; 2 rope climbs; 6 S2O w/ 155
-3 rounds + 4 calories
Strength: All sets beginning with a Power/Muscle Clean
Strict Press: 5@135, 4@145, 3@155
Push Press: 4@165, 3@185, 0@205 (arms locked out but a little forward), 0@215
WOD Rx w/Strict HSPUs, Bike, and Push Presses:
2 rounds + 12 Strict HSPUs
Strengths: Attempted
Power Snatch Singles: 115/125/135/145/155/165
Deadlift Singles: 225/315
For time:
9-7-5
Ring MUs (First 5 unbroken; Rest were singles)
Power Snatch w/135# (Singles)
16:22
Klokov Press w/45#: 20/15/10/5
Severely underestimated how tired I was from the 8am class.
Strict press: 3@155
Push press: 2@185
Push jerk: 1@245
WOD rx’d (Rope probably not quite 15’)
3 rds
Bike/run/row
Strict press
95,115,125
Push press
135,155,185
Split jerk
185,205,
Wod RX (run)
4+150meters
WOD MRX (w/ runs)
3 rounds + 200 M run
Strict Press
65-75-85(2)
Push Press
85-95-105
Push Jerk
105-115-125
WOD
10 cal bike/seated db press (1st round 30#/2nd round 25#)/10 pull-ups/6 s2o@105
2 rounds + 2 cals
post-wod
21-15-9-5 pull-ups/GHD
Open Gym
Press 5@95-4@115-3@135
Push Press 4@155-3@175-2@185
Push Jerk 2@205-1@215-1@225(f)
Then did a classic Breck Berry WOD:
21-15-9
Pull ups
Wallballs
KB Swings
-4:18(PR)
Strict press
95,115,125
Push press
135,155,185
Split jerk
205,225
Wod RX (run)
4+200 meters
Open Gym:
Funked up Forties
-40 DeadLifts 95/65 RX+ 115/75 MRX 75/55
-40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24
-40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
-40 KB Goblet Squats
-40 C2B Pull-ups MRX 40 Pull-ups
-40 Military Anchored Sit-Ups RX+ GHD Sit- Ups
-40 Hang Power Clean
-40 T2B
-40 Push Press
-40 Double Unders
-40 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
Wod RX:
28:37
Great job Nicole!
Strict press
95,105,115,
Push press
135,145,155
Split jerk
175, 185, 195(f), 200
WOD w/sled push & 2 abmat strict HSPU
2 Rounds
Baseline 5:44
Row, 135#, abmat, 10’
2.5 rds
13 mike bike ride with Fam to The Gathering Place.
1/2 Marathon row
1:31