Tuesday 181023
Sprint Sets For Time:
-200m Row or 0.5km A-Bike
-20 HSPU or 5 WallWalks or 50′ HS Walk
Rest 2min
-20 Hand Release Push-Ups
-400m Run or 1km A-Bike
-20 Hand Release Push-Ups
Rest 2min
-200m Run or 0.5km A-Bike
-20 KB SDHP
-20 WallBall Sit-Ups or Regular GHD Sit-Ups
-20 KBS 55/35# RX+ 70/55# MRX 45/25#
Post total time minus 4 minutes of rest to comments.
BP:
7 @ 235
5 @ 265
3 @ 275
2 @ 275
WOD Rx’d (unanchored wb SUs, bike/run/run)
14:16-4:00=10:16
Slowest single set of HSPUs ever!!!
BP: 7@155; 5@175; 3@185; 2@205; 2@215
*
Modified a few movements/exercises
1st sprint round: 2:18
0.5 km bike; 20 seated DB strict press w/ 40#
2nd sprint round: 2:53
20 HRPU; 400 m row; 20 HRPU
3rd sprint round: 3:33
200 m ski erg; 20 KB SDHP (55); 20 WB sit-ups; 20 KBS
Final finish time: 12:44
Strength: Medium Grip Bench Press
6@185 (Chase no repped me), 5@215, 3@225, 2@245, 1@255, 0@275
Modified WOD:
1:23 Rx w/Row
3:08 Rx w/Run
7:34 w/Run & GHDs; Subbed Hip Extensions in place of KB movements
14:05
10 Clapping Pushups to 1 min High Plank Hold
*Strict HSPUs during first round
Strength
DB bench 55# x 12; 15 sit-ups and some HS walk between sets
–
Wod RX!
Row, HSPU (12-4-2-1-1)
Bike for final 2 sets
Total = 12:46
Clapping push-ups + plank
Rowed instead of bench
DB strict press to find weight for WOD
WOD modified
(subs: GHD sit ups for HSPU, DB strict press for HRPU, sit ups w/o ball)
1 – 1:54
2 – 4:03
3 – 3:40
Good to see you Nicole!
Bench press
6×7 DB bench press laying on floor
30 left 45 right (left shoulder injury)
WOD with bike instead of run, handstand walk
15:37
BENCH PRESS
7@185
5@215
3@225
1@245
1@255
WOD RX – 11:36?
Strength
7@85
5@110
3@120
2@130
2@140
Wod rx
12:20 total time w/rests
Sprint 1 -1:44
Sprint 2 -3:05
Sprint 3- 3:31
Bench Press
7@205#
5@225#
3@235#
2@255#
1@285#
WOD
Rx+ with all bike, Handstand walk and GHD sit-ups
1: 1:07
2: 2:15
3: 3:19
Total time=10:41-(4:00 rest)=6:41
Bench
7@165
5@185
3@205
2@225
WOD RX+ With handstand walk, GHD, And all bike
1:06
2:49
2:50
10:46-4::00-6:46
Bench
7@245#
5@285#
3@305#
2@325#
2@245#
WOD Rx’d w/ Row/Run/Run and unanchored WB sit ups
1. 1:22
2. 3:11
3. 3:31
8:04 total
**2@345#
Bench Press
7@75
5@85
3@95
2@105
1@115
WOD w/wall walks & row, row (bike problems), bike & GHD
15:53 – 4:00=11:53
Bench
195-215-245-265-325
WOD Rx (row,run,run)
10:44 – 4:00 = 6:44
Bench Press
7@165
5@185
3@205
2@215
1@225
WOD w/wall walks & run and wall-ball situps
12:07 – 4:00=8:07
Abmat, all rows
10:47 total
Bench Press – up to rep @ #205
WOD Mrx (all Row – wall walks)
11:29 – 4:00 rest = 7:29
great class, breck – thanks!
Bench
7@185
5@205
3@215
2@225
2@245
Wod RX+ (row,run,handstand walk, ghd)
10:49-4:00= 6:49
Bench Press
7@130
5@150
3@160
2@170
1@180
WOD row/bike/bike, 55# KB and GHDs
1. 3:54 – victory for me with all Rx HSPUs (no ab mat)
2. 3:25
3. 4:50
Total 16:09 – 4:00 rest = 12:09
Strength: bench press
7@205#
5@220#
3@235#
2@250#
1@275#
WOD Rx w/ghd sit-ups
1. 1:58
2. 7:11 (3:13)
3. 12:46 (3:35)
Total: 8:46
Close grip Bench
Up to 225#
—
Wod. RX + (Row, Run, Run) HS walk
11:31 – 4:00 = 7:31
Bench
7@185-5@210-3@225-2@245-1@260(f)
WOD w/ bike/run/row, HSPU and 70# KB
1:42
6:32 (2:50)
12:12 (3:40)
– 8:12
Great job tonight Branson, killed it.
7@185
5@205
3@215
2@225
1@245
—
Wod RX+ (bike on all), strict HSPU
Crashed and burned on the HSPU
12:24 – 4:00 = 8:24
—
Abs
Did 2 @ 235
Strength: Bench Press
7@165
5@185
3@205
1@225
1@235
WOD RX: with all running and GHD
10:23-(4:00 rest) = 6:23
Bench up to 115
WOD with 1.5 ab mats-Anchored WB sit ups – HRPU had to switch to knees on the last 8-All runs
Can’t remember my time but it wasn’t great LOL
BP
7@205-5@225-3@245-2@255-265f
Wod w/ 1APUs, 96# kbs, rows, hspus
17:30
20 minutes:
125 singles or 60 dubs (odd minutes)
15 DB snatches (50#) (even minutes)
Bench Press
7@105
5@125
3@135
2@145
2@160
WOD Rx+ with all row/run/run, HS walk and GHDs
1: 1:19
2: 2:26
3: 3:40
Total time=11:25-4:00=7:25