Tuesday 120124
For time:
50 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
200 Meter run
40 Alternating one arm dumbbell power snatches (Men 45 lb dumbbells, Women 30 lb dumbbells)
200 Meter run
30 Alternating one legged squats
200 Meter run
20 Burpees
200 Meter run
10 Bar muscle-ups
Post time to responses.
Bench 4 @ 105 lbs; 2 x 5 @ 100 lbs
WOD: 20:32
25 lb plate
30 lb DB
Mod bar muscle ups to 10 pull ups/10 HSPU
BP-3 x 5 @205
Wod modified
attempted one leg squats
10 regular mus
=21:44
50 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
200 Meter run
40 Alternating one arm dumbbell power snatches (Men 45 lb dumbbells, Women 30 lb dumbbells)
200 Meter run
30 Alternating one legged squats…did them with one leg out
200 Meter run
20 Burpees
200 Meter run
10 Bar muscle-ups.. subbed ring M.U.
13:43
WOD: 21:07
did the recommended modification for one legged squats
subbed chest to bar pull ups for m/u (only made 2…the other 8 were kipping)
What a fun workout and it’s not even Friday!! 😀
WOD: 20:34 with 35 lb dumbells and 10 pull up and hspu’s one legged squats were weak.
Bench 3×5 225, 245, 245 (4)
Hey there really is a 5 am class!
BP – 5 @ 105, 115, 125
WOD as Rx’d:
11:24
WOD = 19:23
Modified one legged squats
10 Chest to bar
10 HSPU
WOD = 15:43
Modified one legged squats
10 Chest to Bar
10 HSPU…..head didn’t touch the ground
BP 3×5 with 225. Did 8 reps on last set
Mod wod
15:18
Had leg out to assist with 1 leg squats- did not alternate. Did 5-6 then switched legs. Used a 10# db to counterbalance which helped
Did 10 regular muscle ups.
First time without a failure.
Started muscle ups at 11:02
Blazing time Paige.
Power Camp:
warm up
15 vertical jumps
30 toe touches
10 push ups
approximately 3 or 4 rds
3 rds:
30 DU (sub. 40 singles, 10 attempts)
300 m run
8:55
Stacey’s Dirty 30
3 rds
30 jumping pull-ups
30 jumping squats
30 box jumps
30 jumping lunges
17:10
Happy Birthday, Stacey!!!!
Brandy enjoy your special Birthday Power Camp!
Bench press
5@115-105-105
WOD as rx’d
15:30 rested way too long on bar mu’s
wod w/ 25# db, could have gone 30..did mod 1 leg squats with other foot on ground, and subbed 10 C2B pullups and 10 HSPU w/ 1 abmat for MU. pretty much a totally different workout : )
13:21
Eric, I love the pork. Need some more buddy
Bench press: 3×5 @ 205
WOD: mostly Rx’d…
Pistol attempts
Sub’d ring MU
19:3?
Split Jerk from Rack
5@85
3@105
2@115
1 @ 125-135-145-155-165-175-185 (PR) -190 (PR)
WOD as Rx’d
12:04 – darn door took my shoe off 🙂
Fun workout! Great job 9:30 gang!
I had many mods and I left my time at the gym 🙂
WOW – Nice PR Christina. Strong!!
Bench @ 95#
WOD 14:55
25# db, mod pistols, chest to bar x 10, hspu w one abd mat
15 min amrap
30 dub unders
15 thrusters w 30 lb DBS
200 m run
5 rds + 15 thrusters
Next time Christina does a 190 split jerk video it. That is crazy weight! Congrats.
BP 3×5@195
wod
13:58
BP 3×5@165
WOD:
rx weight
mod one legged squats that looked more like groin stretches
mod mu’s for 10 ctb plu’s and 10 hspu with 2 abmats
was at 13:?? when starting HSPU’s. Did three and couldn’t finish. I need to work on HSPU’s!
Good job 4:30
WOD: 12:23
Sub bar MUs with 10 C2B pullups & HSPUs.
Got one bar muscle up after the WOD… Sort of…
Bench 3×5@155
WOD 19:14
almost rx’d – needed some balance help on about half of my left leg pistols.
Bench Press, 5@ 53#, 5 @ 58#, 5 @ 58#
Wod w/ 15# DB, 15# plate for OH lunge, mod 1 leg squats with other foot on ground, and subbed 10 jumping pullups & 10 dips (so all modified except the run!)
17:21 (over 5 min. was the pull ups and dips…ugh!)
This pic is great!
From all the comments Saturday, it was a FUN WOD!! Sorry I missed it!
WOD w/50#
Subbed pistols. 8 bar MU @13:?? then hit both knees on rack
= DNF
Bench Press: 3 x 5 x 245#
WOD as Rx’d = 10:06
5 mile run 44:01
Did WOD from last week:
For time:
15 Power cleans (Men 185 lbs, Women 125 lbs)
21 Ring dips
12 Power cleans
18 Ring dips
9 Power cleans
15 Ring dips
6 Power cleans
12 Ring dips
3 Power cleans
9 Ring dips
18:03 as RX
Split Jerk
5 @ 135
3 @ 185
2 @ 225
1 @ 245
1 @ 265
1 @ 275
1 @ 295
Failed @ 305
WOD
As Rx’d
Time: 11:14
Deadlift
24×240
WOD
19:37 (one legged squats were done on a box, no pole. Ring muscle ups)
BP 3×5@215
Wod 12:38