Thursday 110609
3 Rounds for time of:
5 Muscle ups
10 Burpees
15 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post time to responses.
Thursday 110609
3 Rounds for time of:
5 Muscle ups
10 Burpees
15 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post time to responses.
400/200/400/200/400 time: 10:29 with breaks (new PR by 9 seconds yay)
Bench max 10 @ 85 lbs
WOD: 12:18
Sub muscle ups for 10 ring rows and 10 dips
KB swings @ 35 lbs
run time 9:16
bench 4 x 190
wod rx’d 10:23
Congrats brad and lori on the pr for the run.. dylan nice work on the bench!
run time 12:01
bench 4 x 90
WOD 13:25 – Subbed 10 plu & 10 ring dips for MU, Rx weight on KB
weak day for me…
Power Camp:
Warm Up-
3 minutes of Jump Rope (every break 3 burpee penalty)
walking lunges
walking lunges backwards
side lunges
over unders
inch warms
Bunny Hops (2 mins)
1 minute of:
one-legged hops (each side)
lateral jumps
out and ins
WOD:
5 rounds of:
10 Ring Rows
20 Jumping Pull-Ups
4 Stairs
(12:36)
Great job today ladies!
Total run time: 11:34
Bench: topped out at 95lbs, 3 reps. Was supposed to be 90lbs, but I calculated incorrectly.
WOD: 16:47
Subbed 15 pull-ups and 15 banded ring dips for the muscle-ups.
Total run time: 10:24
Bench: topped at 155lbs for 14 reps.
WOD: 18: 35
Subbed 15 pull-ups and 15 bar dips for muscle-ups.
Looking good Stormi!
Run Time = 9:34 (I think)
Bench: topped at 155# (8 reps)
WOD : 14:59
used 55# KB, and only got through 3 MU’s in last round
Run: 10:43
WOD: 15:4?
Subbed 15 pull-ups & 15 bar dips for muscle ups
Run: 9:49
Bench 7×215#
wod: dnf
Power Camp:
Warm Up-
3 minutes of Jump Rope (every miss or break 3 burpee penalty)
3 misses – 12 burpees
walking lunges
walking lunges backwards
side lunges
over unders
inch warmsBunny Hops (2 mins)
1 minute of:
one-legged hops (each side)
lateral jumps
out and ins
WOD:
5 rounds of:
10 Ring Rows
20 Jumping Pull-Ups
4 Stairs
(16:14)
5 minutes stretching
Christina, this was tough, but fun!!
run: 9:27
BP: 13@165
wod
10:14
Run: 9:14(PR)
BP: 3@175
WOD: 10:45 RX’d
Wod with
15 pu/ 15 dip subbed for my
=9:09
Run: 11:03
Bench Press: 5 @ 105
WOD: 12:53….subbed 15 pull-ups & 15 bar dips for muscle ups
WOD as Rx’d: 7:02
Sad to miss this wod, prob can’t even do a muscle up anymore! 🙁
Run 10:37
Bench press 285×6
WOD 13:48
Subbed 15/15 pullups/ring dips;KB 70#
3 Mile Run
Approx. 21 min
Run 11:18 PR
Bench Press 220 x 10
WOD 17:11 (did m-up progression and 55 lb kettle bell)
Run: 9:28 but I left early on the last 400, so add 10 seconds to that.
Bench: 170# 6 reps
WOD: MU’s 3 real ones, 2 jumping; 4 reals, 1 jumping; 4 unbroken then 1 jumping. Kb’s with 45#. Time: 14:47
2k row: 8:03
Run 11:23
WOD 16:44
Subbed 15 pullups, 15 dips
Hated to miss this WOD, it looks fun.
Glutes, quads, and hamstrings are toast. I was thinking about getting some Shape-Ups for off days…to help tone up a bit.
Run: 10:46
Bench Press: 5@105
WOD w/40#
9:55
Should have gone rx’d with 45#
Run: 10:45
Bench: 5 @ 255lbs
WOD: 14:45! Last round only did 4 MU! I was busy today at work! I am sure there is something I did at work today that would sub for that last mu!
Run: 8:36 Didnt finish the last 400 had a bad cramp in my calf
Bench: 85 x 10
WOD rx’d 10:26
Run 9:38
Bench 230×11
WOD As Rx’d. 7:59
Sad I missed this workout!!
400-200-400-200-400 (At the Bristow track): 10:28 (18 secs slower than my PR….grrrr)
3 Rounds for Time: 12:32
15 Burpees
15 Park Bench Jumps (approximately 22 inched high)
15 Parch Bench Triceps Dips
10 Park Bench Pushups
Run 9:35 (pr) I think
Bench 13 @ 80
WOD with 15 ring rows and 15 dips subbed for MU’s
13:37
So proud of you Brandy!! Keep up the good work!