AMRAP in 8 minutes of:
10 Bench Press 75%BW/50%BW Rx+100%BW/70%BW MRX 50%BW/35%BW
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
10 Handstand Push-ups Rx+Strict MRX 2/4” riser or 10 Push-ups
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
Rest 3 minutes
AMRAP in 8 minutes of:
10 Push Press 75%BW/50%BW Rx+100%BW/70%BW MRX 50%BW/35%BW
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
10 Bench Press 75%BW/50%BW Rx+100%BW/70%BW MRX 50%BW/35%BW
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
10 Handstand Push-ups Rx+Strict MRX 2/4” riser or 10 Push-ups
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
Rest 3 minutes
AMRAP in 8 minutes of:
10 Push Press 75%BW/50%BW Rx+100%BW/70%BW MRX 50%BW/35%BW
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
10 Ring dips Rx+Strict MRX Bar dips or banded or parallette dips
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
*Athletes can start with either WOD*
1 Rope Climb Rx+ Start from seated position MRX 10’ or 2 Attempts
*Athletes can start with either WOD*
Strength :
Bench press – 135-155-175-205
Push press – 135-135-155-175
Wod RX
Bench press AMRAP – 3+0
Push press AMRAP – 2+5
Strength:
Alternating rounds of BP/HSPU & PP/RD
Each round 2 reps of each. 4 rounds each
Used 155 for bench/kipping HSPU
Used 135 for push press/strict ring dips
*
WOD:
1st AMRAP: BP 155; did RC; did push-ups
2 rounds + 10 BP
2nd AMRAP: PP 135; did RC; did ring dips
2 rounds.
Strength & Conditioning:
Alternating rounds of BP/Push-ups & PP/Bar Dips
Each round 5 reps of each lift w/ 5 Push-ups (on the rds of BP) and 3 bar dips (on the rds of PP)
Used 135 for bench (~72% BW)
Used 95 for push press (~50% BW)
WOD – MRx+
1st AMRAP: BP 115 (~61% BW); did rope climbs (12′); did push-ups
3 rounds + 10 BP
2nd AMRAP: PP 95 (~50% BW); did rope climbs (12′); did bar dips
2 rounds + 6 PP
fun class – thanks breck!
Current body weight : 170
Strength:
Completed as written with ring dips and HSPU.
Push press at 135#
Bench Press up to 225#
WOD:
1st AMRAP: PP @ 115, rope climbs and ring dips.
3 + rounds
2nd AMRAP: BP @ 135, rope climbs and HSPU.
Just short of 3 rounds.
Shoulders were smoked.
Double header softball game at 8pm & 9pm.
Abigail:
Strength – bar dips, HSPU, push press (22#), bench press (32#).
WOD:
AMRAP 1: bench Press (22#), 10ft rope climbs, HSPU (2 ab mats).
4 rounds + 10 BP.
AMRAP 2: push press (started at 22# – reduced to bar on rnd 2), 10ft rope climbs, bar dips (3).
2 rounds + 14
Skills
Bench press: 85-105-125-135
With strict hspu’s (1 mat)
Push press: 85-105-125-130
With strict ring dips
–
Wod with RX + weight (accidentally ha)
70%=95#
Wod 1) 3 rounds + 10 hspu (+21 reps)
Wod 2) 3 rounds + 4 rings dips (+15 reps)
Busy hour but fun one!
WOD 75#, strict HSPU with 1 ab mat, started on rings but moved to dips on weightlifting bench
1st WOD: 3 rounds + 10 bench press
2nd WOD: 2 rounds + 10 PP, 1 rope climb, 10 dips
Bench press -85-95-105-115
Push press – 85-95-95-95
WOD w/80 #
1. Bench press/push ups/10 ft rope climbs
2 + 10 push ups
2. Push press/ring dips with green band/e strict pull-ups for rope climbs
2 + 10 PP and 3 strict pull-ups
Strength: Bench Press/ HSPU & Push Press/ Ring Dips
4 sets of 2 each combination (BP@185) (PP@135)
39/6’0”/179
WOD Rx as written: (135# barbell)
4 rounds + 3 BP
3 rounds + 5 PP
Alternating E2MOM between Bench Press and Push Press for 4 sets each
2 Bench Press @ 135# + 2 Stict HSPU’s
2 Push Press @ 135# + 2 Strict Ring Dips
WOD
BW=170
Used 135# and strict HSPU’s
1: Bench/HSPU’s=4+7 Bench Press (95 Reps)
2: Push Press/Ring Dips=3+6 Ring Dips (83 Reps)
Total Reps=178
Alternating Activator
PP – 115-135-155-155
BP – 135-155-175-185
—
Wod. Rx’d (135# loads & Strict HSPU)
2) 3 rounds + 5 Ring Dips
1) 2 rounds + 2 Close Grip BP
WOD 1 rx: 4+4
WOD 2 with bar dips: 3 +10PP+1 RC
Did last Friday’s WOD except w/ a little twist
500m Row
150 DU’s
50 Burps
rest 2 min
do it again.
First round was 8:10; Second Round was 9:39 (that big number of DU’s really got to me). Miranda suggested i do 3rds but I didn’t have that in me.
Great job nooners!
He’s back!!
WOD 1: 10 Push Press @95#, 15’ Rope climb,
10 Kipping Bar Dips, Rope Climb
3+7 PP
WOD 2: 10 BP, RopeClimb, 10 Push ups, Rope Climb
2+6 push ups
55% BW
Wod rxd w/ 70#
1) 3 + 18 reps
2) 2 + 21 reps
Alternating Activator
PP – 115-135-155-155
BP – 135-155-175-185
—
Wod. Rx’d (135# loads & kipping HSPU)
2) 2 rounds + 10 Ring Dips
1) 3 rounds + 6 BP
Wod rx @172#
1. 3 + 10bench
2. 2 + 10 push press
172 push press got hard quick, good motivation today to not eat for a couple weeks
WOD Rx w/150#, ring dips, hapu, 15’ rope
1. 2 rnds + 2 push press
2. 2 rnds + 3 bench press
Wod Rx’d but w/ 185 on Bench (90%BW) and 155# on Push Press (75% BW)
1. 3 + 6 bench
2. 3 + 6 push press
Wod RX w/135#
1. 3+10 push press
2. 3+10 bench press
Strength push press all 65# bench 75/95/100/105
WOD
75# on bench and push press 10’ rope climbs purple band for dips
Bench 2 + 13
Push press 3 +11
Strength-
All ring dips and Hspu strict. Up to 225 on BP. Up to 165 on PP
Wod Rx’d (135# barbell) in order as written
1) 2+ 6 HSPU (complete muscle failure on HSPU)
2) 2+ 2 PP
Strength:
Strict ring dips and strict hspu. Up to 225 on BP. Up to 175 on PP
Wod Rx’d (135# barbell):
2) 3+11
1) 3
Strength
2 PP + 2 Strict Ring Dips
185-205-225-245
2 BP + 2 Free HSPU (attempts)
135-185-205-225
Wod RX’D w/135lbs in order as written
4 rounds
3 rounds + 5 Ring Dips
Strength with DB floor press/push press (40# DBs/180# BB)
4-5 reps of floor press each round
Mod WOD w/ 40# DB floor press/80# PP
1: 3 rounds + 2 floor press
2: 2 rounds + 2 ring dips
Summer power abs w/Chrissy
Bench &PP 75#
10’ rope & parallette dips
WOD w/55#, 10’ rope, 2 abmats, parallette dips
1. 3 rds + 10 bench, 1 rope
2. 3 rds + 10 PP, 1 rope
Strength-
Push press up to 115, HSPU and banded dips
WOD
Push press/Bar dips (banded)- 2 + 10 Push press and 1 rope climb
Bench/HSPU- 2 + 10 bench press
Push Press/Bench E2MOM
PP 55/65/75/85 + 2 Ring Dips with Red? Band
Bench 75/85/95/105 only did 1 @ 105 + 2 HSPU’s 1 Abmat
WOD
Amrap 1 – 3 Rds
Bench/HSPU (1 abmat for 24, 2 abmats for 6) Rope – used 13 (approx) footer. Made it to the tape (i think) for all climbs during 1st amrap.
Amrap 2 – 2 rds 11 reps
Push Press/Ring Dips (red band 1st rd, green band 2nd rd). Rope climbs were about 10′.
Used 65# – 48% BW