At Home WOD 10 Minute AMRAP: 21 V-ups 21 Box Jumps
18 thoughts on “Monday, April 6, 2020”
Chris B
Strength- 10 rounds E3MOM of
10 strict press with barbell
3 weighted PU’s with 55# KB for first 5 rounds. 35# last 5 rounds
5 strict PU’s
7 butterfly PU’s
Strength/Skills
E3MOM for 10 sets of:
7 Strict Press @ 85# car jack
15 Pull-ups
All sets except the last set were unbroken. Last set of pull-ups were 10-5.
1st and 2nd pull-ups sets were 8 strict and 7 kip.
3rd set of pull-ups were 6 strict and 9 kip.
4 set of pull-ups were 5 strict and 10 kip.
Sets 5 through 10 were all kipping pull-ups.
CF Huntsville
OH Squat E3MOM from the floor
got as close as I could with the plates we have
8@70%- 95#
4@80%- 105#
2@85%- 125#
1@90%- 125#
Max@80%- 15 reps @105#
WOD 12 min AMRAP Rx (65#, WB sit-ups and DUs)
8 Hang Pwr Snatch
4 OH Squats
8 WB sit-ups
32 DUs
6 rounds + 28 DUs
REST 2 min then
For Time (2 min cap)
8 HPS
4 OHS
8 WB Sit-ups
32 DUs
1:08
Strength- 10 rounds E3MOM of
10 strict press with barbell
3 weighted PU’s with 55# KB for first 5 rounds. 35# last 5 rounds
5 strict PU’s
7 butterfly PU’s
Wod Rx- 10 min AMRAP
21 T2B
21 Box Jumps
3+4 T2B
AH Strength with 25# DBs
10 rounds E3MOM
run 400 m
WOD 3 rounds + 17 TTB
21 Strict TTB
21 step ups
run 400 m
WOD 5 rounds + 17 v-ups
21 v- up
21 step ups
Strength/skill work E3MOM for 10 rds
7 DB strict press
(10-12-12-15-15-15-15-25-25-25)
2 strict pull-ups
5 kip pull-ups
WOD
10 min AMRAP
10 T2B
11 unanchored sit ups
21 step ups 19”
3 rds + 5 sit ups
Office gym
For time
800m run (treadmill)
50 devil’s press (30# DB’s)
800m run
18:44
Rest 2 min
10min AMRAP
-21 v ups
-21 bench jump (it’s about 20”h
5rds + 6 v-ups
10 Rounds E3MOM
7 Strict Press
3 Deadlifts
5 SDHP
7 HPC
All @ 55#
WOD
21 T2B
21 Box Jumps 20”
3rds 5 t2b
Did 10 round E3MOM
– 7 bench press (155#)
– 3 weighted pull-ups (20# vest)
– 5 strict pull-ups
– 7 kipping pull-ups
* completed the E3MOM as above for 10 rounds
*
“Karen” rx: 6:58 (2:32 PR from 2014)
*
WOD as rxd (21 T2B; 21 box jumps 24” box)
– 3 rounds
WOD:
Death by strict piked pull-ups
9 rounds
Death by HSPU’s
8 rounds
Death by goblet squats 50# DB (increments of 3)
9 rounds (set of 27)
Dyer – amped up
10 rds (20-18-16-14-12-10-8-6-4-2)
Strict Db Press (2-15# db)
Push ups
Sit ups
Squats
Burpees
200m run
43:05
Strength with 30# DB’s
WOD w/ v-ups/step-ups
4 + 21
15 min Amrap
15 cal bike
15 box step ups
15 wallball sit-ups
15 barbell pushups
5 rounds + 5 cals
Strength 10 rounds E3MOM
7 strict press 85# BB
5 deadlifts 125# BB
5 SDHP 85# BB
7 HPC 85# BB
Wod 10 min AMRAP
21 V-ups
21 Box jumps
3 + 31
WOD rxd
3 + 10 T2B
WOD
3 rounds + 21 v ups
Wod
20 burpees/400m run
19 burpees/ 400m run
18 burpees/ 400m run
17…
16..
15…
1…
55:01
210 burpees
5 miles of running.
Fun WOD!!
Strength/Skills
E3MOM for 10 sets of:
7 Strict Press @ 85# car jack
15 Pull-ups
All sets except the last set were unbroken. Last set of pull-ups were 10-5.
1st and 2nd pull-ups sets were 8 strict and 7 kip.
3rd set of pull-ups were 6 strict and 9 kip.
4 set of pull-ups were 5 strict and 10 kip.
Sets 5 through 10 were all kipping pull-ups.
No WOD (I was shot from the Press/Pull-ups)
Wod rx except 20in box jumps
4 rounds +6t2b
CF Huntsville
OH Squat E3MOM from the floor
got as close as I could with the plates we have
8@70%- 95#
4@80%- 105#
2@85%- 125#
1@90%- 125#
Max@80%- 15 reps @105#
WOD 12 min AMRAP Rx (65#, WB sit-ups and DUs)
8 Hang Pwr Snatch
4 OH Squats
8 WB sit-ups
32 DUs
6 rounds + 28 DUs
REST 2 min then
For Time (2 min cap)
8 HPS
4 OHS
8 WB Sit-ups
32 DUs
1:08
Tabata abs
Stolen (and slightly modified) from Sonya:
Buy in: 2k bike
50-40-30-20-10
Air Squats/Lunges/DUs/Push-ups/Sit-ups
Cash out: 2k bike
43:30-ish