Monday 110704
Happy 4th of July!! There will be an 8am and 10am class offered today. All other classes are canceled.
5 rounds, each for time, of:
5 Power cleans (Men 135 lbs, Women 95 lbs)
10 Front squats (Men 135 lbs, Women 95 lbs)
5 Jerks (Men 135 lbs, Women 95 lbs)
20 Pull-ups
Rest 90 seconds
Post time of each round to responses.
http://www.youtube.com/watch?v=rgH_ZoMOht8
there is some language….. warning
800 m run
25 reps 40# dbs clusters / jumping squats / 10# overhead walking lunges
200 m run
20 “”””
200 m run
10″ “” ( wanted 15 but wussed out )
800 m run
max reps games style push ups – 41
25:58
SP 5@130
wod
20:01 total
1:54
2:14
3:08
3:32
3:13
Shoulder press 170 x 4
WOD as rx’d 17:55
Rd1 – 1:30
Rd2 – 2:17
Rd3 – 2:26
Rd4 – 2:47
Rd5 – 2:55
SP 3 @ 120#
wod w/115#: 20:56
nice snatch, Phil
Shoulder Press.- 3 @ 85 lbs
WOD as Rx’d = 27:14……that was a tough WOD!
WOD w/60#’s
Hands ripped during 4th round, completed 10 p/u then subbed 30 ring rows for p/u in last round
Tough WOD!
SP
8 @ 100#
WOD @ 105# (did 1/2 of the pullups 1st 3 rds then 10 burpees last 2 rounds)
1–3:25
2–4:00
3–6:05
4–3:39
5–2:55
WOD @ 95#
2rnd’s of rx plu’s then 3 rnds of 20 burpees. Was very frustrated with performance until I saw the last time I did a work out similiar to this I had to go down to 75#. I stayed with 95# so this is an improvement.
Sp=150×3
Wod
1:09
1:52
2:58
3:26
3:15
Total=18:45
Shoulder press 5 @ 70
WOD w 65# 20:03
SP=150×8
WOD
1:05
1:20
1:58
2:38
2:46
15:46
Shoulder Press = 150# x 5
WOD as Rx’d = 13:30
Rd1 – 1:09
Rd2 – 1:21
Rd3 – 1:23
Rd4 – 1:52
Rd5 – 1:45
WOD @ 85#
10 pull-ups per round
Just under 30
WOD time includes 90 second breaks…..too lazy to figure out how long each round took to complete.
WOD w/60#: 16:56 (Hands still ripped, subbed Ring Rows for Pull-ups)
1–1:36
2–2:04
3–2:28
4–2:35
5–2:13
20 mile bike
Shoulder press: 3@135#
WOD as rx’d:
1:56
3:23
3:55
4:11
5:03
No gas in the tank this morning…24:28 total time.