Thursday 110721
3 Rounds for time of:
21 Pull-ups
15 Ring dips
9 Dumbbell hang squat clean and thruster (Men 45 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
Thursday 110721
3 Rounds for time of:
21 Pull-ups
15 Ring dips
9 Dumbbell hang squat clean and thruster (Men 45 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
18:20 Rx until round 3, then switched to 1″ band on ring dips
12:15
WOD: 16:37
R1 scaled to 10 pull ups and sub bar dips
R2 nasty rip on 4th pull up; sub bar dips
R3 21 ring rows; sub bar dips
30 lbs DB
12:16
Tough one
9:51
Hey guys,
Thanks to everyone who has donated to Arlen through the Wepay site! We’re up to $100 with 17 days left.
https://www.wepay.com/donate/121472
Done! Thanks for the reminder, Derk.
16:08
WOD as Rx’d = 16:56……yikes! Especially the ring dips.
Power Camp
Warm up:
400 m run
3 rounds:
25 jumping jacks
30 sec. high-knees
30 sec. butt-kicks
15 jump squats
10 push ups
30 sec. fast-feet
3 Wall Climbs
3 rds bear crawls
2 rds crab walks
1 rd scorpion push-ups
WOD:
100’s
100 walking lunges
100 box jumps
100 sit-ups
100 lateral jumps
That was a good one Christina! Enjoy your trip Debbie and Susan!
10:49
F/29/130
Benchpress (deloading week, so I decided to try a max)
5×65
1×115
1×125
1×130 (PR!)
WOD as Rx’d:
22:17 (worked on hollow body on ring dips)
WOD as Rx’d
7:38
Wod as Rx’d:
11:42
WOD rx’d
7:12
Tied PR w/21 PLU unbroken in R1
Bench press
5×185
5×205
5×225
5×235
3×245
Wod
=9:11
participated.
WOD w/ 20# and purple band on rings: 13:30
15 pull-ups unbroken in R1!
http://www.youtube.com/watch?v=l-z9lkn3W_M&feature=player_embedded
great example of not to row……..
from the cf vegas site………..
Looking good Susan and Debbie!
Did not make it to Jenks today..had my grandson AAALLLLL day…stayed outside most of the day!
Did the Monday WOD toniight:
3 Rounds for time of:
5 Power cleans
5 Front squats
5 Jerks
Used 65#
Time: 4:40
Then ran approx 800 meters
21:58 as rx’d = bad day
WOD as Rx’d = 6:47