12min AMRAP:
-2 Split Jerks (alt feet) 155/105 RX+185/125 MRX 115/75
-4 HSPU RX+ Deficit 4/2″ Strict HSPU MRX 2/4″ Rise
-6 Ring Dips RX+ Strict Ring Dips MRX Bar Dips
-8 Barbell Push-Ups
-10 Deadlifts
12min AMRAP:
-2 Split Jerks (alt feet) 155/105 RX+185/125 MRX 115/75
-4 HSPU RX+ Deficit 4/2″ Strict HSPU MRX 2/4″ Rise
-6 Ring Dips RX+ Strict Ring Dips MRX Bar Dips
-8 Barbell Push-Ups
-10 Deadlifts
Strength-
65 split push press
85 split jerk
85 split push press
95 split jerk
95 split push press
105 jerk
105 split push press
105 jerk again
WOD… shoulder is still a problem
105 first 2 rounds, 85 rest of workout
Banded ring dips
HSPU with 2 ab mats
Push up a from floor in knees
5 rounds plus 6 push-ups
Strength:
Up to 155# on Split Jerk
Up to 115# on Split Jerk PP
WOD – *MRx (did BB movements at 135#)
6rds + 1 Split Jerk
thanks breck
Strength- Failed 285 lb Split Jerk
WOD RX- 7 rounds + 2 Split Jerks + 4 HSPU (Forgot to alt feet on Split Jerks)
Strength 65-65-65-85-65-95-65-115
WOD w/75#, parallette dips & 8 hspu “pumps”
4 rds + 8 hspu thingies
split jerk 285
wod rx
6 rounds + 20 (8 bb pushup)
Strength
4 Split Push Press@95#
3 Split Jerk (Alternating)@135#
3 Split Push Press@135#
2 Split Jerk (Alternating)@225#
2 Split Push Press@155#
1 Split Jerk@275#
1 Split Push Press@185#
WOD
As Rx’d with Strict HSPU’s and Strict Ring Dips
Rounds=7+2 Split Jerks
Strength split push press & split jerk
Spp: 4@135#, 3@155#, 2@2115#
SJ: 3@185#, 2@205#, 1@215#, 1@215#
WOD Rx+ wt, Kip hspu, strict ring dips
4rnds + 3ring dips
Strength
Split Jerks & Split push jerks
95-125 lbs
WOD
4 rounds + 2 split jerks
105lb split jerks X 2
4 HSPU KIPPING with 2 mats
6 bar dips with purple band
8 parallel push ups
10 dead lifts @ 105lbs
Strength
Disgusted pergola designs with Alec
Wod RX
6+4 HSPUs
Power clean into push press and split jerk
4 PP@155
3 Split jerk@185
3 PP@205
2 Split jerk@235
2 PP @235
1 Split jerk @265
1 split jerk @285
Wod RX+
5 rounds
Strength
1 split push press @ 165
1 split jerk @ 205
WOD Rx 5 rounds.
Assault bike
10Mins with 1min slow 1min fast
Total cals 101
Bench press
4×10@185lbs with 10bar strict dips between sets
Mod WOD
2 PJ @75#
4 HAPU
6 ring dips
8 def parallette PU
10 DL @105#
4 rounds @ 7:30. Stopped to clean up to coach.
Strength: push press
Up to 185#
WOD RX but subbed push jerk for split:
5+17
Strength
105-125-145-155
WOD rx’d+ w/strict HSPUs
5rds+3 ring dips