Monday 110613
As many rounds as possible in 15 minutes of:
200 Meter run
7 Dumbbell thrusters
7 Chest to bar pull-ups
Post dumbbell load and rounds to responses.
Monday 110613
As many rounds as possible in 15 minutes of:
200 Meter run
7 Dumbbell thrusters
7 Chest to bar pull-ups
Post dumbbell load and rounds to responses.
DB thrusters @ 20 lbs
Sub chest to bar for pulls ups
WOD: 5 rounds
wod w/ 55 lbs D.B.
6 rds. + 4 P.U.
shoulder 4 x 120
wod w/ 50 lbs D.B.
6 rds.
shoulder 4 x 135
what is the shoulder portion of the workout?
Shoulder press 170 x 4
WOD w/60# DB
5 rds + 200M
Shoulder press 160×4
WOD w/60# DB
6 rounds
Sean – we have been doing the wendler progressoon four days a,week for. Shoulder press, dead lift, bench and back squat.
copy that….thank you very much
shoulder press: 5 @ 70
WOD w/ 25# DB & C2B Plu: 4 rds + 3 thrusters
Should Press: 130×3
WOD w/ 45# DB (standard pullups)
5 Rounds + 200m run
Wendler Shoulder Press:
2 @ 80
WOD: 5 rounds + 200M run
Used 25lb DB’s. Did regular pull-ups because I cannot, for the life of me, figure out how to do them C2B.
Shoulder Press 145# x1
WOD w 35# = 5 rds + 200 m run
M/173/45
Shoulder Press 100×3, 115×2, 125X2
WOD 5 Rounds with 45#
SP 125#2
Wod w/55#: 4 rds + 2 ctb
Shoulder press 8@65#
WOD w 20# 6 rounds even
Shoulder Press:
140 x 5
WOD w/ 50 lbs:
6 rounds + the run
Bench
=3×5 @ 225
Wod
60# db
5 rounds+ 6 thrusters
Shoulder press 90×7
WOD w/30# DB
7 rounds
WOD modified:
200 m run
20 push ups
20 air squats
4 rds + 15 push ups
WOD w/20lbs-6rds
WOW w 35 lbs and ring rows due to injury. 5 rounds even
Shoulder Press 6 x 140
Shoulder press 160 x 6
WOD w/50# DB
5 rds + 50M
Shoulder Press – 2@85 lbs
WOD w/ 25 lb dumbbells = 6 rounds (kipping pull-ups)
Shoulder Press 5@75
WOD w/25# DB
5rds+3 pull ups
SP 5@135
wod w/ 50#
6 rds + 200m
Shoulder press 90×7
WOD w/30# DB
6 rounds
so. hot.
40 lbs
5 Rounds
SP 4 @ 100
WOD w/ 30# DB
3 rds+ 1 plu (not chest to bar)
Morning
3 mile run alternating sprint jog every .25 mile about 25 min
Afternoon
Crossfit full strength (Scottsdale)
3 rds
50 air squats
15 ring dips
10 hang sqt cleans (135)
10:53 rx’d
Christina you need to stop hanging out with Paris Hilton.
WOD w/20#
6 rounds + 4 kipping pull ups
Did this at home…
AMRAP 15 minutes
200m Run
7 DB Thrusters (20# DB)
21 DB Swings (20# DB)
7 Rounds even
SP 8 x 55#
WOD – 5 rds + 75m w/ 20# and reg pull-ups
SP 3 X 80#
As many rounds as possible in 15 minutes of:
200 Meter run
7 Dumbbell thrusters (@ 25#)
7 Chest to bar pull-ups (regular pull-ups)
4 rounds – 150M run
It was HOT!
Power Camp:
400 meter run
1 min of each:
jog
side skip
high skip
high knees
butt kicks
jog
2 rounds:
20 walking lunges
20 jumping jacks
Partner WOD:
(2 minutes each, 2 rounds)
Kettlebell farmers carry 20lbs (partner does jumping jacks)
side shuffle pass 10lb ball
sit up throws 10lb ball
kettlebell push downs 20lbs
wheelbarrow carrys
lunge passes 10lb ball
partner tricep dips
Power Camp…another good one Christina!