Thursday 110707
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Thursday 110707
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
WOD @ 65 lbs
R1: 2 + 1 squat (real push ups)
R2: 3 (girl push ups)
R3: 3 + 1 power clean (girl push ups)
R4: 3 + 1 power clean (girl push ups)
R5: 3 + 1 power clean (girl push ups)
Bench Press: max set 160 X 10
WOD @ 95 lbs
R1: 4+3
R2: 3+3
R3: 3
R4: 3
R5: 3+1
=
16rnds+7 PC’s
bench max @ 190 x4
wod
rd1 5 + 6 Pushups 99 reps
rd2 4 + 3 P.C 75 reps
rd3 4 + 3 P.C 75 reps
rd4 4 72 reps
rd5 4 72 reps
Total 393 reps
WOD: total reps w/ 75lbs. = 295
295 total reps @ 95 lbs
WOD @ 75 lbs
R1: 4 + 2 Power Cleans
R2: 3 + 5 Squats
R3: 3 + 3 Push-ups
R4: 3 + 3 Power Cleans
R5: 3 + 6 Push-ups
Total Reps: 322
WOD @ 75 lbs
Total points = 329
Bench @ 110×8
WOD as Rx’d
R1: 4 + 3 Push-ups
R2: 4 + 3 Power Cleans
R3: 4
R4: 3 + 3 Push-ups
R5: 3 + 4 Push-ups
Total Reps: 346
Power Camp:
Warm Up:
3 minutes jump rope
3 rounds:
200 meter run
3 stairs
25 jumping jacks
1 bear crawl
2 wall climbs
3 rounds of each group of 3, 1 min each move:
reverse lunge shoulder press
jumping squats
groiners (Is that what you called them, Christina?)
tricep dips
standing rows
burpees
weighted sit-ups
side crunches
another ab excerise whose name escapes me…but it was tough
WOD
=L.B.S.
Round 1= 5 rounds + 6 Pushups
Round 2= 5 Rounds
Round 3= 4 Rounds + 3 Power Clean
Round 4= 4 Rounds + 3 Power Clean
Round 5= 4 Rounds + 1 Pushup
Total =403
Bench press 295 x 4
WOD w/155#
R1: 4 + 3PC
R2: 4 + 3PC
R3: 4
R4: 4 + 3PC
R5: 4 + 2Squats
= 380 total reps
WOD at 115: 15 rounds
Bench Press 225 x 7
Bench 235×10
WOD
=L.B.S.!!
Round 1= 5 rounds + 2 PC. =92
Round 2= 5 Rounds + 1 PC. =91
Round 3= 4 Rounds + 3 Power Clean. =75
Round 4= 4 Round. =72
Round 5= 4 Rounds + 1PC. =73
Total =403
Loren- nice work, bad math, you went 415.
BP @130×15 (PR) previous was x12
WOD @95#
R1: 3 + 3PC
R2: 3 + 3PC
R3: 3
R4: 3
R5: 3 + 1PC
Total: 277
Consistency! Not showin off… but not laggin behind…
“The Chief”
As Rx’d
Round 1= 6 rounds + 2 Squats
Round 2= 6 Rounds + 7 Squats
Round 3= 6 Rounds + 2 Squats
Round 4= 6 Rounds + 1 Power Clean
Round 5= 6 Rounds + 1 Power Clean
Total = 580
Bench
8 @ 110
WOD rx’d
1) 3 + 2 PC
2) 3 + 2 pushups
3) 3 rounds
4) 3 + 1 PC
5) 2 + 4 pushups
267. pushups were WEAK. I sweated more at 5 AM than I ever have at 5 PM!!!!
bench 15@170
wod
5+2PC
4+6PU
4+3PC
4+3PC
4+3PC
398 total
WOD rx’d- total points- 538
Bench- 115 5x
WOD as rx’d:
Rd 1: 6 rounds
Rd 2: 5 rounds
Rd 3: 4 rounds + 3 cleans
Rd 4: 4 rounds
Rd 5: 4 rounds + 3 cleans
Total = 420 reps
Wod rx’d: 305
4 + 4 squats
3 + 3 PC
3
3
3 + 1 PC
Bench 5×100
Bench 205 x 5
wod as rx’d = 330 reps
Had problems with the squat because I’m so sore from the squat bonanza from Breck’s bday wod.
Nice work Eric.