Tuesday 110913
Complete 5 rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups
Post load and reps for each round to responses.
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WOD – 4 rounds before leaving
Deadlift 435×3 1st rd, 435×1 2nd rd. 395 final 2 rds
Strict shoulder press 45#
Humbling morning…nice job on hspu PR Harris!
4.5 mile run. 36:22
Power Camp
800m run: 4:13
3 rounds for time of:
10 shrugs @ 15 lb DB
15 push ups
20 push press
Time: 7:37 (I think)
AMRAP in 10 min – I did the following in 10 min:
10 vertical jumps
100 high knees
100 mountain climbers
10 vertical jumps
90 high knees
90 mountain climbers
10 vertical jumps
80 high knees
80 mountain climbers
10 vertical jumps
70 high knees
70 mountain climbers
10 vertical jumps
60 high knees
60 mountain climbers
10 vertical jumps
15 high knees
Tabata – 20 sec on 10 sec off of Supermans
Total: 229
WOD:
rd 1 – 205 lbs, 5 hspu (2 abmat)
rd 2 – 205 lbs, 7 hspu
rd 3 – 215 lbs, 7 hspu
rd 4 – 220 lbs, 7 hspu
rd 5 – 225 lbs, 7 hspu
warm up:
5 pull ups every 2 min – made it to min 19
Max L-sit every 2 min – 11-10-12-10-10-10-9-9-5
WOD as mod – Pike pushups for HSPU
R1 185 / 11
R2 205 / 10
R3 205 / 12
R4 205 / 12 (form started going on this set, tore my hand)
R5 205 / 12 (form went to crap on this set)
Christina, I had fun lifting with you this morning!
pullup ladder: 13 rds
wod rx’d
rd 1: 225/14
rd 2: 225/6 – lost balance
rd 3: 225/10
rd 4: 225/6 – lost balance
rd 5: 225/8
WOD
Rd1-315# 5HSPU (PR)
Rd2-345# 4HSPU
Rd3-345# 3HSPU
Rd4-345# 3HSPU
Rd5-345# 3HSPU
Thanks AT. It is not impressive but it has taken me a long time to get there.
WOD
Rd1-225×3/ 10 (2 abmats)
Rd2-245×3/ 8
Rd3-255×3/ 6
Rd4-255×3/ 2
Rd5-255×3/ 7
DL w 275# all rds
18, 15, 10, 10, 8 = 61
Wod: 225 first three rounds 275 last two. 33 hspu w two pads
30 muscle-ups: worked on form
WOD as Rx’d:
Rd1-225#/20 hspu
Rd2-225#/20
Rd3-225#/14
Rd4-225#/13
Rd5-225#/11 = 78
10 MUs and worked on about a thousand handstand walks
WOD as Rx’d:
Rd1-205# /12 hspu
Rd2-215#/ 10
Rd3-220#/ 10
Rd4-220#/ 10
Rd5-225#/ 8 = 50
Great job on those MUs in the 5:00 am! You all are so close!!
MU’s for warmup
345# DL all rds
HSPU. 17,14,10,10,10
225#
HSPU’s: 6-7 w/ abmat (suspect)
Plu Ladder – 10 rds
Then MU progression practice
WOD
Rd 1 = 225#/15 HSPU w/2 AbMats
Rd 2 = 225#/14 HSPU w/2 AbMats
Rd 3 = 225#/3 HSPU – Paige took away one of my AbMats 🙁
Rd 4 = 225#/4 HSPU
Rd 5 = 225#/3 HSPU
Thanks for the help Paige. Fun 9:30 Class!
3 mile run at Jones River (not timed) man it was hot, I’m ready for that cold front!
Jones River “Airport”
Pullup ladder 12 rds
Wod
Rd1: 315#/10
Rd2: 315#/6
Rd3: 335#/5
Rd4: 335#/4
Rd5: 355#/5
=30
PLU ladder 15 rds + 15
wod @ 295
22-15-16-12-13
78 total
Great job Jessica!
WOD as rx’d
Rd1-435# / 10 hspu
Rd2-435# / 9 hspu
Rd3-435# (2 reps) / 5 hspu
Rd4-405# / 8 hspu
Rd5-405# / 7 hspu
Skill work
2 MUs/min for 10 min
10 PLUs/min for 10 min
WOD as rx’d
Rd1 – 295# – 5 HSPU
Rd2 – 295# – 3 HSPU
Rd3 – 295# – 2,1,2 HSPU
Rd4 – 295# – 3,1,1 HSPU
Rd5 – 295# – 2,1,1,1 HSPU
Nasty girls at iron tribe fitness. 13:11
Muscle-ups: worked on form
WOD @150lbs
HSPU: 20-18-15-14-14
Total=81
Thanks Rayus same to u!
3 rounds of……
-8 deadlift @ 185
-10 push press with 45lb dumbbell
-10 pull ups
Rest 4 mins….
Then repeat same sequence 4 times
32:xx
30 Muscle ups
Time: 6:56
WOD
Rd 1 – 425/22
Rd 2 – 425/17
Rd 3 – 425/13
Rd 4 – 425/11
Rd 5 – 425/10
Total HSPU’s = 73
30 Muscle ups = 5:03
WOD
Rd 1 – 425/10
Rd 2 – 425/10
Rd 3 – 425/12
Rd 4 – 425/12
Rd 5 – 425/11
Total HSPU’s = 55
30 muscle ups= 5:03
WOD
Rd 1 – 425/20
Rd 2 – 425/15
Rd 3 – 425/14
Rd 4 – 425/11
Rd 5 – 425/10
Total HSPU’s = 70
1.5 mile run
30 walking lunges
20 pushups
30 walking lunges
20 pushups
30 walking lunges
20 pushups
30 walking lunges
20 pushups
1.5 mile run