Wednesday 190116
6min AMRAP:
-10 Deads 135/95 RX+ 155/105 MRX 95/65
-8 Hang Power Clean
-6 S2O
Rest 2min
6min AMRAP:
-12/10 Barbell Push-Ups
-12 S2O
-12/10cal Row or A-Bike
Post rounds and reps to comments.
Wednesday 190116
6min AMRAP:
-10 Deads 135/95 RX+ 155/105 MRX 95/65
-8 Hang Power Clean
-6 S2O
Rest 2min
6min AMRAP:
-12/10 Barbell Push-Ups
-12 S2O
-12/10cal Row or A-Bike
Post rounds and reps to comments.
3 min max reps each:
Kipping HSPU: 8 total (5/2/1)
Strict bar dips: 30 total (10, 5 sets of 5)
Pushups: 26 total (5/3, 9 sets of 2 )
*
WOD MRx:
1st AMRAP: 8 rounds
2nd AMRAP: 3 rounds + 3 pushups
Had the fortunate pleasure of going head to head with a D1 athlete this am.
HSPU = NAIA – 43 D1 – 46
Ring Dips = NAIA – 35 D1 – 30
Push Ups = NAIA – 43 D1 – 57
*
WOD 1 = NAIA – 4+6 D1 3+19
WOD 2 = NAIA – 2+13 D1 2+12
Final Count – NAIA=3 D1=2
Fun 5am class. Good seeing you guys.
Please tell me Andy is D1
Strict HSPUs: 45 (32/5/8)
Strict Ring Dips: 30 (10/5/5/5/5)
Push Ups: 49
Modified WOD: Hang Muscle Cleans & Shoulder Presses w/Barbell only (45#)
1) 5 rounds + 8 reps
2) 2 rounds + 15 reps (Row)
30sec Handstand Hold into 3sec Parallette L-Sit Hold
HSPU “pumps” maybe 3” depth =24
Parallette dips =20
Push ups =18 from knees 6 regular
WOD 1 MRx 4 rds + 5 DL
WOD 2 35# bar, push ups from knees = 2 rds + 4 push ups
3 Minute Max Rep HSPU’s=43 (strict)
1 Minute Rest
3 Minute Max Rep Bar Dips=66 (kipping)
1 Minute Rest
3 Minute Max Rep Push-ups=58
Total Reps=167
WOD
MRX with bike
1: 7 Rounds
2: 3 Rounds + 10 BB Push-ups
Strength
17 HSPU
20 Dips
30 push ups
WOD MRX
1) 6+ 8 DL
2) 3 even with rows
Strength
Ghd – 42
Ring dip – 39
Push up – 55
Total 136
Wod rx
Wod 1. 4+ 18 (114 reps)
Wod 2. 3+ 27 (135 reps)
Total: 249
Strength
HSPU: 10-+10+5+5+5=35
Bar dips: 10+8+5+5+5+2+3=38
Push-ups: 5+5+5+5+5+5+5+5=40
WOD 1: 4+8dl @95#
WOD 2: 2+12 push-ups.
HSPU (kipping)-80
Ring dips-45
Push ups-50
Wod RX’D
5+10DL
2+6 S2O
ate it on this one after that first amrap
220 total reps
Strict HSPUs=62
Kipping Ring Dips=39
Push Ups=69
WOD rx’d
4rds+1DL
2rds+3cals
Not much left in the shoulders after the strength portion…
3 Minute Max Rep HSPU’s=23 (strict – 3 abmats)
1 Minute Rest
3 Minute Max Rep Bar Dips=32 (strict – red band)
1 Minute Rest
3 Minute Max Rep Push-ups=41
Total Reps=96
WOD
MRX with row
1: 4rds + 2 S20
2: 2rds + 7 Barbell-PU’s
Great Class – thanks Breck
Strength
HSPU (3 abmats) – 23
Ring dip (red band) – 32
Push up – 41
Total 96
Wod Mrx
Wod 1. 4rds + 2 S20
Wod 2. 2rds + 7 Barbell Push-Ups
Great Class – thanks Breck!
Strength
Wall Walks = 11
Bar dips = 36
Push-ups: 28
WOD 1: 4+4dl @95#
WOD 2: 1+9 Cal on the rower 95#
Strength
HSPU 20 (with 15lb plate and 1 ab mat)
Bar dips 40 (with red band)
Push-ups 30
WOD
1. 3 rds @ 95lb
2. 2 rds @ 75lb, row
HSPU one mat – 40
Ring dips with purple band – 30
Push Ups – 35
WOD MRX
1. 8
2. 2+12 S2O
Great to see you ts.
Strength:
Max hand stand walk
35 strict ring dips
78 push ups
WOD RX+
3+10 DL
2 + 3 barbell push ups
Strength:
Strict HSPUs: 36
Bar dips: 20 strict and then went to kipping for 50 total
Push Ups: 67
WOD MRX:
1) 5 rounds + 3 reps
2) 3 rounds + 6 reps (row/bike/row)
WOD w/ couple friends:
Rotate through each exercise =1 round (3 rounds)
– 30 cal row / 30 cal assault bike / military sit-ups
– 200m farmers carry (35#) DB’s / KB Swings (55#) / Burpees
– 400m run / power cleans (115#) / box jumps (24″)
1:05, long one
Seated DB press with 15# (started at minute and a half – 21
Parallel dips: 28
Push ups from knee: 33
WODS w/45#
1) 3 rds + 2 S2O
2) 2 rds (w.push ups from knee)
Strict HSPU: 31
Ring dips: 60
Pushups: 66
—
Wod. MRx.
A) 5 rounds + 6 HPC
B) 2 rounds + 4 calories (all row)
—
Abs
Strength
HSPU Strict – 21
Ring dip – 61
Push up – 55
—
Wod rx – probably should have gone MRX
Wod 1. 3 + 5 HPC
Wod 2. 2 + 5 Barbell PU
—
Abs
Kipping HSPUs (got a late start, Shannon was bandaging my hand, thanks Shan!) – 12
Ring Dips – 10 ish (we lost count)
Push-ups – 54
WODs Rx’d
1 – 5 rounds + 10 DL
2 – 2 rounds + 5 BBPUs
Tabata abs
Shoulders are SMOKED!
HSPU – 30
Bar Dips – 25
Push Up – 36
WOD MRX –
1 – 5 reps + 5 DL
2 – 2 Reps + 8 Bar Push Up