“Elizabeth”
21-15-9
Squat Clean 135/95# MRX 95/65#
Ring Dips MRX Bar Dips
Compare to May 29, 2018.
At Home WOD
For time:
63 Air Squats
42 Push-ups
45 Air Squats
30 Push-ups
27 Air Squats
18 Push-ups
“Elizabeth”
21-15-9
Squat Clean 135/95# MRX 95/65#
Ring Dips MRX Bar Dips
Compare to May 29, 2018.
At Home WOD
For time:
63 Air Squats
42 Push-ups
45 Air Squats
30 Push-ups
27 Air Squats
18 Push-ups
Strength
Squat Clean
E2MOM
6 sets of 5 with a 3 1/2 ton car jack (85#)
WOD
With 85# car jack squat cleans and parallette deficit push-ups (feet on ammo cans)
Rep scheme was
21 Squat cleans
42 Push-ups
15 Squat cleans
30 Push-ups
9 Squat cleans
18 Push-ups
Time: 12:45 (the car jack has been a really tough odd object)
WOD 8:58
500 m row before and after WOD
65 sit-ups
5 strict pull-ups
strength:
DB squat cleans 5 sets of 5 ea @ 10-15-25
skill:
worked strict & kipping pull-ups because (yay!) my plu bar is installed finally!
WOD:
21-15-9
DB squat cleans
burpees
12:38
Core: 50 anchored sit ups
At home Wod- Rep scheme as written. All squats were back squats with 45# barbell.
9:42
At home WOD (as written)
7:36
Rested 3 min
10min EMOM
-5 T2B
-5 Burpees
…for fun
25 G2O For Time
-55 gal metal drum
**about 15# of water inside
**weighs about 72#
Took about 5min
*8 rounds*
In 90 seconds
5 squat cleans 135#
5 thrusters 135#
Max cals on the rower
Rest 90s
16
19
17
18
18
17
16
20
141 total, avg 17.6
First round I dropped after 4sq clean, last 7 I just went right into the thrusters
For Time:
27-24-21-18-15-12-9
–Kettle Bell swings (45#)
–Sit-ups
—–then—-
50 Strict DB Press (25# DB’s)
25 Bent over Rows (25# DB’s)
17:23 (shoulder smoker)
At home wod:
Bike Cals/Air Squats/Push-ups
90/63/42
60/45/30
30/27/18
21/15/10 (wanted an even 100 push-ups)
24:50
Strength
65,85,105,105,105,105
WOD
9:09
85lbs barbell
Dips from 20” box and feet on step stool
When this is all done it will be interesting to see who all has formed a “not dropping the bar” habit.
Strength
65/85/105/125/125/105
Wod
21/15/9
85# barbell
Dips w 20” box and feet on step stool
9:29
Strength
80-100-110-130-130-130
WOD w/65, bar dips
9:42
100 sit-ups
First time to squat in a few months.
21-15-9
Squat Clean 65#
Pullups
7:49
Pete’s garage wod
22:02
Strength squat cleans
4@95
3@105
2@125
1@135
1@155
1@165
(Got 1 @175# in 2018)
WOD w/95# and bar dips
8:24
(12:30 in 2018 and used green band on dips)
Tabata abs
Elizabeth: dip bar dips instead of ring. Squat clean w/ 135
– 8:21
*
Did the home WOD listed above: 9:10
At Home WOD:
63 Air Squats, 42 Push-ups, 800m run
45 Air Squats, 30 Push-ups, 800m run
27 Air Squats, 18 Push-ups, 800m run
23:36
Strength:
Worked on Squat Cleans
WOD: 21-15-9 (135# Squat Cleans, Pull Ups)
13:24
400 m buy in & out
Then 4 rds of:
25 sit ups
10 push press 45#db
50 single unders
10 push ups
21:06
Wod 1 with Sam
25-20-12 (lots of modifications due to back injury)
25# DB squats
75# Bench press
7:50
Wod 2 with Asad
21-15-9
35# Goblet squats
Dips on bench
5:12