Monday 091214
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
Post time to responses.
Monday 091214
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
Post time to responses.
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups (blue band)
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women) turned into push press
Sit-ups
Time 23:53
Moved along pretty good until shoulder press. Hit a wall.
Back Squat 3 x 5 @ 235#
Back Squat
Warm-up sets 1×10 135
1×5 185
1×3 225
1×2 275
Work sets
3×5 could only muster 3×4 275
6 rds, 21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat (95 lbs male, 65 lbs female)
Shoulder press (95 lbs male, 65 lbs female)
Sit-ups
TIME = 19:16 all rds unbroken except shoulder press which were all broken except last 2 sets
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
as rx’d
Time=18:00
Back Squat: 225# 3×5
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
as rx’d, except most presses were push presses.
Time=22:21
Back squat
Warm-up sets
1×5 @ 135
1×5 @ 225
1×3 @ 295
1×2 @ 325
Work-sets
3×5 @ 335
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups (Military style; hands interlaced behind the head)
As Rx’d
Time: 13:45
Overhead Squat
135×5
165×5
185×5
205×5
225×5
235×1
245×1
250×2
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups (Military style; hands interlaced behind the head)
As Rx’d
Time: 20:03
BACK SQUAT- 3×5 @ 335
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups (Military style; hands interlaced behind the head)
=17:17
Back Squats
Work-sets
3×5 @ 335
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups (Military style; hands interlaced behind the head)
As Rx’d
Time: 13:46
Game on. Looks like Justin and Breck had quite a heads-up.
Kevin: EXTREMELY impressive on the OHS’s.
Back Squat: 205lbs 3×5
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
as rx’d 20:17
Back Squats
Work-sets
3×5 @ 295
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups (Military style; hands interlaced behind the head)
As Rx’d
Time: 19:00
As Rx’d (all strict)=20:54
Back Squats
3×5 @ 160
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups (green band)
Back Squat 65#
Shoulder press 65# (so hard to resist the push press….that’s why it took me so freakin long!)
Sit-ups (abmat)
Time: 22:xx
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (65lbs)
Shoulder press (65lbs)
Sit-ups
18:02
Back Squats
Work-sets
3×5 @ 130
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
as rx’d, except most presses were push presses.
Time=15:48 (think i might have screwed something up on my rounds tonight 🙁 not sure, just think my time seems a little fast for me. must write my rounds down in the future )!
Back Squats
Work-sets
3×5 @ 235
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
As Rx’d
12:56
However by the 12 to 9 rounds…all shoulder press were not strict and some reps turned into push press
I focused on getting it done instead of done right
Breck…thanks for the spilling the grape juice on the white carpet stink eye…I feel like an a-hole…but deserved
Back squat work sets 3X5 @ 195
WOD as RX’d 20:31
WOD modified 18:24
21-15-12-9-6 & 3 rep rounds for time of:
KB Swings @ 30 lbs
Back Squat w/ 55lbs
Shoulder press w/ 15lb DB’s
Sit-ups (strict military)
Time: 18:18
Back squat
3×5 @ 120
WOD subbed push press for shoulder press (65#)
Time: 17:15
back squat 255# 3×5
workout as rx’d all strict shoulder press situps fingers locked behind head…time 25:50
weak performance on my part tonight definitely will be ready for tomorrow