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“Presidential Picks” by DB
5 RFT:
15 Box Jumps/Step-Ups 24/20? or 10 Box Jumps 30/24?
15 Pull-Ups or 10 C2B
15 Push-Ups or 10 HSPU
15 Ab-Mat Sit-Ups Unanchored or 10 GHD Sit-Ups
15 Air Squats or 10 KB Goblet Squats 70/55lbs
**Can mix the 15 and 10 rep exercises, but goal is to stick to a method for all 5 rounds, not to change each round.
Compare to February 17, 2020.
Strength: 165/115
WOD RX: 19:51
Bench press @80%/burn out sets
5@205,6@135
5@205,6@135
5@205,6@135
5@205,6@135
5@205,10@135
Wod Rx: 5 rounds of:
15 box step ups
10C2B
15 PU’s
10 GHD
15 air squats
17:14
Was able to do a lot of this in my garage:
*10 burpees in place of box jumps
*15 KB SDHP in place of PLU’s (53# KB)
-15 push-ups
-15 sit-ups
-15 air squats
15:03
CFJ Wod but in home gym
Bench press 5×5 @ 80% then burn out set
First 3 sets 5@ 135# (84%)
Last 2 sets 5@ 130# (80%, failed very last rep)
Max reps @ 65#: 27, 15, 15, 20, 16
Wod as rx’d- all 10’s
Mat under head for hspu due to concrete floor
13:41
Bench 5X5 @ 95# with 65# burnout for 12 reps (skipped first drop set bc didn’t listen)
Wod RX all 15 reps
Step ups, pull-ups, push-ups, sit-ups, air squats
12:58
Compare to last year 13:03
Bench Press drop sets
5 sets of:
5@205# followed by 10@155#
WOD
As Rx’d with:
15 Box Jumps(24″)
10 C2B
10 Strict HSPU’s
10 GHD Sit-ups
15 Air Squats
Everything unbroken
Time: 16:00
Bench press drop sets 95/65#
11/13/13/13/10
WOD 20:44
5 rounds of
15 box step ups 24” box
15 pull-ups
10 strict HSPU (2 abmats)
10 GHD sit-ups
10 goblet squats 55#
Bench drop sets e3mom
225#/135#
5/12, 5/12, 5/12, 5/8, 5/8
WOD: 15 stepup, 10c2b, 10hspu, 15 sit-up, 15 air sqt
21:25
Strength: Bench press drop sets 225/135
5/10, 5/10, 5/10, 4/6, 4/6
WOD Rx:
10 box jump 30”
10 C2B
10 HSPU
10 GHD
15 Air Squat
15:31
(2020 all 15’s 10:47. All 15’s definitely easier)
Strength – Bench press drop sets.
225/135 — 5/10, 5/10, 5/7
Dropped to 205/135 — 4/6, 4/5
WOD RX’d 5 rounds of:
15 box jumps / step ups
15 pull-ups
15 Push-ups
10 GHD
15 air squats
20:07
Close Grip Bench Drops
165 –> 135
6/6/6/6/6
—
Wod. Rx’d but with 10 Strict Pull-ups instead of kipping/C2B.
15 step ups / 10 Strict PU / 10 Strict HSPU / 10 GHD / 15 A.S.
18:28
Garage
15 stepups
15 pull-ups
15 pushups
10 G squats 55#
15 sit-ups
= 16:22
Bench burn – 205# and 135#
5/10, 5/10, 5/8, 4/8, 3/7
___
Wod
15 Box Jumps
10 Strict PU
10 HSPU (all kipping)
15 sit-ups
15 Air Squats
19:27
Sets of 5 at 100#
Drop sets at 65# – 20, 15, 15, 12, 12
RX 15s: 15:58
At home
Bench press @80%/burn out sets
5@225,5@135
5@225,5@135
5@205,5@135
5@185,5@135
5@185,5@135
Wod Rx: 5 rounds of:
10 box step ups 30’
10C2B
10 HSPU’s
10 GHD
10 goblet squats 70 lbs
24:20
First 3 sets of burn out was 10 reps not 5
Strength:
232#: 5/4
205#: 4/5
135#: 20/7/6/8
Only did 4 rounds
Wod rx w/ 15’s
18:18
Pull-ups unbroken
Shoulder Press
115: 5-5-5-4-3.5
65: 10-10-10-8-8
WOD w/
15 step ups
10 strict pu
15 push ups
15 sit ups
10 70# goblet squats
– finished a few seconds before cap
Bench –
85 – 5, 5, 5, 5, 5
55 – 25, 65 – 12, 13, 12, 12
WOD – Rx all 15s – 19:19
Bench
5@205,10@135
5@205,10@135
5@205,10@135
5@205, 10@135
3@205, 8@135
Wod RX
10 box jumps @ 30”
15 of everything else.
13:55
Did this on Tuesday in the garage. First WOD in almost a week, stupid sinus infection. Hoping to be back at CFJ later this week.
No Strength
Presidental Picks
15’s
17:05
All pullups unbroken
Pretty happy with that time after being down and out
KP Power abs