“BodyWeight Bonanza” by DB
3 Rounds for Reps of:
-1min Bodyweight Deadlifts
-1min HSPU
-1min Knees to Elbows
-1min Barbell Push-ups
-1min Double-unders
-1min Rest
*Same format/score as Fight Gone Bad
Compare to March 7, 2016.
“BodyWeight Bonanza” by DB
3 Rounds for Reps of:
-1min Bodyweight Deadlifts
-1min HSPU
-1min Knees to Elbows
-1min Barbell Push-ups
-1min Double-unders
-1min Rest
*Same format/score as Fight Gone Bad
Compare to March 7, 2016.
Bench DB 60s x 12 all 5 sets
–
Wod
DL 185# ( ideal bw) 18,18,18
HSPU strict – 12-12-10
K to Elbow – 12-12-12
Barbell push-ups 24-24-24
Pullups / B pull-ups 10-5-4
15-minute Ledesma
5 Strict Parallette HSPUs
10 Toes Through Rings
15 Med-Ball Cleans 20#
3 rounds + 2 Strict PHSPUs
–
WOD Rx:
DL w/171#: 6/6/6 (really can’t afford bad form here)
Strict HSPUs: 26/10/10
K2E: 12/10/5
Barbell Push-Ups: 20/20/20
DUs: 20/20/30
Front Squats: 3@235, 3@215, 3@215
Strength:
175 – 195 – 215 -225 – 175
WOD:
DL (215lbs) 15/15/15
HSPU 6/6/6
K2E 10/12/15
BB Pushups 20/20/18
Doubles 35/50/50
Total: 293
Bench
8@185
6@205
2@225
2@225
7/8@185 such a hard set
Wod RX’D w/175 DL
DL 41-25-25
HSPU 22-20-20
K2E 18-15-15
BBP 20-20-15
DU 80-80-90
Total reps 506
Bench 55-60-65-70-55
WOD w/150# DL, sub 25#KBS for HSPU, single unders
DL: 12-11-12
KBS: 20-21-21
K2E: 8-8-8
BBPU: 10-10-10
DU: 60-75-80
Total reps: 365
Bench Press
8@255#
6@275#
4@295#
2@325#
8@255#
WOD w/ 225# DL
DL: 20-20-20
HSPU: 10-12-10
K2E: 10-12-12
BBPU: 24-20-20
DU: 39-40-48
Totals: 103-104-110=317
Bench:
8@135
6@165
4@185
2@205
8@165
DL @165: 18,17,14
Wall Waks: 5, 3, 3
KTE: 18, 13, 14
BPU: 16, 10,10
DU: 50, 50, 50
Total = 291
Bench:
8@135
5@165
4@165
2@185
8@135
DL @185: 12, 13, 14 (=39)
Burpees: 13, 14, 15 (=42)
GHD’s: 15, 16, 17 (=48)
BPU: 21, 22, 23 (=66)
DU: 65, 75, 69 (=209)
Total = 404
Bench
8@205, 6@225, 4@235, 2@250, 8@205
WOD
BW DL @ 205: 25, 20, 20
HSPU: 12, 10, 6
GHD: 20, 15, 15
BPU: 25, 25, 20
AB Cals: 14, 12, 10
Bench
8@85
6@95
4@105
2@115
8@85
WOD
DL@150 – 15, 15, 15
HSPU – 40 second hand stand hold each round
K2E – 7, 7, 7
BB PU – 12, 12, 12
DU – practice each round
Bench
8@125
6@135
4@145
2@155
8@125
WOD rx’d w/110# and strict HSPUs
Deadlifts: 30/21/21=72
HSPUs: 32/24/20=76
Knees to Elbow: 15/14/15=44
Barbell Push Ups: 25/20/20=65
DUs=85/83/86=254
Total reps=511
Wod rx at 175lbs
DL=25, 20, 15=60
HSPU’s=15, 15, 11=41
K2E=20, 15, 10=45
Barbell PU’s=20, 15, 10=45
Doubles=50, 65, 50=165
Total= 356
Bench: 8@135; 6@185; 4@195; 2@205; 8@165
*
DL (205): 20/20/20= 60
HSPU: 3/3/3= 9
K2E: 15/15/15= 45
BB Pushups: 15/15/15= 45
DUs: 15/17/21= 53
Total: 212
* did this in 2016. No PR.
Bench
8@195-6@205-4@215-2@245-8@195
WOD rx(ish)
DL: 25-20-20
HSPU (strict): 5-2-2
K2E(tri): 25-18-16
BBPU: 30-18-16
Dubs: 82-53-60
TOTAL: 392
66 reps less than last time, kipped HSPU last time and did 10# less on DL.
No Strength
WOD
As Rx’d
With 175# Deadlift
Deadlift=30/25/20=75
Kipping HSPU=25/20/15=60
K2E=25/20/15=60
BB Push-ups=30/25/20=75
DU’s=89/80/75=244
Total Reps=514
Strength 85-95-105-110-85
WOD 135# DL. (8lbs less than bw)
DL 23/23/20
HSPU 9/7/6
K2E 12/10/10
BB PU 15/12/12
DU 54/57/61
330 reps
Strength: Bench
8@195-6@205-4@215-1@245-7@195
—
Wod as written:
Rd 1: 20-10-25-27-65
Rd 2: 20-7-21-20-47
Rd 3: 18-6-21-15-81
TTL: 403
Did strict HSPU
Every 3 minutes x 5 rounds:
Row 500m
15 GHD’s
Rest 4 minutes:
WOD w/ 185# & HS Hold
Bench: 95-100-105-115-95
WOD
DL @ 135 – 24, 24, 25
HSPU – 10, 1 abmat 12, 1 abmat 13
K2E/K2Tricep/K2Forearm – 8, 8, 10
BBPU: 20, 20, 20
DU: 73, 77, 59
Bench Press
8@155#
6@165#
4@170#
2@180#
8@150#
WOD
DL – 59
HSPU – 10 (strict, kipping and strict)
BBPU – 60
DU – 86
Total Reps – 215
Tabata Abs
Strength: bench press
8@220#
6@235#
4@245#
2@265#
8@220#
WOD
Deadlift@205#: 15+15+15=45
HSPU: 12+10+8=30
K2E: 10+10+10=30
BBPU: 20+20+15=55
DU: 25+20+24=69
Total=229