Thursday 111006
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Dumbbell ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
Toes to bar
Post time to responses.
Thursday 111006
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Dumbbell ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
Toes to bar
Post time to responses.
WOD: Rx 18:31…I think
Ran 1 mile after class
Bench max 4 @ 105 lbs
BP max 2 @ 200
WOD: 40# and toes through rings 13:00
Ran 1 mile after class
wod rx’d
=11:20
wod rx’d 9:28
Bench press 3 @ 95
WOD with 25lbs 13:53
WOD: 15:32, scaled to 25 lb DB
Bench: 2 reps @ 100 lbs
BP 3@95
WOD w/ 25# 10:42
Power Camp
Warm-Up
-400M Run
-AMRAP in 6 Min:
*10 V-Ups
*15 Push-Ups
*3 Stair Climbs
-Run to 200M, High Knees to 400M, Run back to 200M, High Knees back to the Gym
Turkish Getup Practice w/ 10 lb DB
10 Turkish Getups on each side w/ 20 lb KB
6 sprints
10 Box Step-ups (20″) w/ 25 lb DB in each hand
5 Sprints
15 Box Step-ups
4 Sprints
20 Box Step-ups……down to 1 Sprint & 35 Box Step-ups
8ish Min of Ab Exercises….don’t remember all the exercises
Plank Hold
Sit-ups
Hollow Body Hold
Superman Pulses
Plank Hold
Left Arm Side Hold
Right Arm Side Hold
Weighted Situps (w/ 25 lb DB)
Situps
Bench press 325 x 2
WOD as rx’d
= 7:05
Worked on Push Jerk
65×3
85×3
95×3
105×3
85×3
85×3
WOD as Rx’d
9:44
Thanks for pushing me Nicki! I couldn’t catch you:)
Great job Anthony!
Worked on Squat Snatch
75×3
85×3
85×3
Wod as Rx’d
9:26
Great job to you Nicole Mc!! We are going to get those T to B SOON! ; )
10:30 rx’d (grip was toast)
Death by situp. By 2s to 30
Bench
5@210
WOD
13:14
WOD as rx’d
= 7:46
Nice work today Anthony!
Failed bench 95% @ 300lbs.
WOD: 9:56
WOD as Rx’d
= 7:44
BP 6@195
wod
10:36
BP 205 x 4
Wod as rx’d. 16:27
5 rounds of
400 m run
20 sit ups
Untimed but think it was around 15-20 min
I meant 4 rounds
BP 210 x 5
Rx’d 10:17
WOD w/25lb DB
8:08
Bench = 3 x 275#
WOD as Rx’d = 6:39