Friday 181102
*OPEN GYM this Saturday, November 3rd is canceled. We apologize for the inconvenience! 8AM & 9AM are still on as scheduled!
7min AMRAP:
Buy-In -Run / Row 600m or 1.5km A-Bike
– 12 HSPU or 3 Wall Walks
– 10 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
– 2 S2O 135/95 RX+ 185/125 MRX 115/75
REST 3min / Add Wt
4min AMRAP:
Buy-In -Run / Row 200m or 0.5km A-Bike
– 12 WallBall Sit-Ups
– 10 Barbell Push-Ups
– 2 S2O 155/105 RX+ 205/135 MRX 135/95
Buy-In -Run / Row 600m or 1.5km A-Bike
– 12 HSPU or 3 Wall Walks
– 10 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
– 2 S2O 135/95 RX+ 185/125 MRX 115/75
REST 3min / Add Wt
4min AMRAP:
Buy-In -Run / Row 200m or 0.5km A-Bike
– 12 WallBall Sit-Ups
– 10 Barbell Push-Ups
– 2 S2O 155/105 RX+ 205/135 MRX 135/95
Post results to comments.
Strength: From the floor (David’s idea)
Strict Press: 10@135
Split Jerk: 3@135, 2@185, 1@205, 1@225, 0@245 (successful Power Clean)
Push Press: 6@185
Push Jerk: 4@185
WOD Rx+ with Strict HSPUs and Unanchored WB Sit-Ups
1+8 reps (Run)
1+8 reps (Run)
Modified WOD: Subbed all S2Os with Strict Parallette HSPUs
1 + 22 reps (Row; Strict HSPUs)
1 + 22 reps (Row; Strict HSPUs)
10 SP @ 115
3 SJ @ 155
6 PP @ 135
2 SJ @ 185
4 PJ @ 185
SJ singles @ 205, 225, 255 (little iffy, but locked it out)
WOD Rx+ (rowing)
1st: 2 rds + 3 reps
2nd: 2 rds + 8 reps
Strength
Strict press up to 155 x 4
Dis some rowing in between sets
–
Wod rxd
3 rds
3 rds + 10 sit-ups
Strength 55-65–70-75-85-95-105-110
WOD w/75 & 95 s20
Sub KBS for hspu, ghd for sit-ups
1: 2 rds + 12 kbs
2: 1 rd + 2 kbs
Strength
Ended with 135#split
125 split
115 split
105 push jerk
105 split
85 push press
85 split
65 strict
Wod #1 RX
1+22
Wod #2
2+4
WOD Rxd with rows & wall climbs
2 Rounds
1 round + 10 BB push ups
Wod rx+ (row/row)
1. 3 + 7 HSPU
2. 2 + 23 (1 s2oh)
10 SP @ 75
3 SJ @ 135
6 PP @ 125
2 SJ @ 185
4 PJ @ 155
1 SJ @ 215
—
WOD. Rx’d – Strict HSPU/GHD’s
1st: 3 rounds
2nd: 2 rounds + 10 BB Push-ups
All rows….
10 SP@95
3 SJ@185
6 PP@185
2 SJ@215
4 PJ@215
1 SJ@245
1 SJ@275
WOD RX+ w/runs and GHD sit-ups
1st amrap: 4 rounds
2nd amrap: 2+10 Barbell push-ups
Wod RX (row)
1. 3+3 wall walks
2. 3
10 strict press w/ 95; 3 SJ w/ 135; 6 PP w/ 135; 2 SJ w/ 155; 4 PJ w/ 155; 1 SJ (3 sets – 155, 175, 175)
*
1st AMRAP: 2 rounds + 5 WB sit-ups
(Row, wall walks, 135)
2nd AMRAP: 2 rounds + 12 WB sit-ups
(Row, 155)
10 SP @ 95
3 SJ @ 145
6 PP @ 175
2 SJ @ 185
4 PJ @ 185
1 SJ @ 225
—
WOD. Rx’d – HSPU
1st: 2 + 7 HSPU
2nd: 3 + 2 SU
—-
Abs
Bike on Both
Strength:
8 strict press at 135#
3 split jerk at 135#
6 push press at 135#
2 split jerks at 155#
4 push press at 155#
Split jerks: 185, 205, 225(f)
WOD Rx
AMRAP 1: row, 2rnds + 1hspu
AMAP 2: row, 2 rnds + 7 sit-ups
Strength:
10 SP @ 95
3 SJ @ 135
6 PP @ 135
2 SJ @ 155
1 SJ @ 175
1 SJ @ 195
1 SJ @ 205
—
WOD. Rx’d
1st (row): 3 rounds + 6 HSPU
2nd (bike): 2 rounds + 1 S2O (1 short of 3 rds)
Strength
10 SP@85
3 SJ@105
6 PP@105
2 SJ@115
4 PJ@115
1 SJ@125
1 SJ@135
1 SJ@145
WOD RX+ w/runs, strict HSPUs, GHD sit-ups
1st amrap: 3rds+5 GHDs
2nd amrap: 2rds+1 Barbell push-up
Strength
10 SP@115
3 SJ@115
6 PP@115
2 SJ@135
4 PJ@135
1 SJ@135
1 SJ@155
1 SJ@155
WOD RX
1st Row- 2rds and 3 WB Sit Up
2nd Run – 2rds and 2 WB Sit up
Strength
10 SP@95#
3 SJ@185#
6 PP@205#
2 SJ@225#
4 PJ@245#
1 SJ@275#
Failed@300#
WOD RX+ w/rows, strict HSPUs, GHD sit-ups
1st amrap: 3rds+11 HSPU’s
2nd amrap: 2rds+3 Barbell Push-ups