Wednesday 120919
For time:
21 Dips
3 Pull-ups
18 Dips
6 Pull-ups
15 Dips
9 Pull-ups
12 Dips
12 Pull-ups
9 Dips
15 Pull-ups
6 Dips
18 Pull-ups
3 Dips
21 Pull-ups
Post time to responses.
Wednesday 120919
For time:
21 Dips
3 Pull-ups
18 Dips
6 Pull-ups
15 Dips
9 Pull-ups
12 Dips
12 Pull-ups
9 Dips
15 Pull-ups
6 Dips
18 Pull-ups
3 Dips
21 Pull-ups
Post time to responses.
Wod as rx’d – 12:12
Rest 5 minutes then:
Back Squat 20 RM – 205#…should have gone heavier…next time….
Used rings for dips
Wod as rxd=16:19
Ran 5 miles. Not timed
WOD w/sketchy Bar Dips = 17:44
Back Squat 2 sets of 10 @ 140 lbs
(No, I didn’t do penalty burpees…made my own rules today!)
10:45 or 10:49
C&J: 3+1@165-185-195;3×3+1@215
Front sq: 5×4@185-205-215-225-245
Clean pulls: 4×3@265
WOD w/ring dips
= 6:30 (kipped all dips and butterfly PLUs)
Back squat 20RM@255#
*made the mistake of lifting first vs Breck…well played crafty vet!
WOD = 10:39 Kipped on half of the ring dips
Back squat 20 RM 175lbs
Wod
Scaled dips to 11/9/6/6/9/6/3 – in order to keep deep ROM
15:10
Back Squat 20 RM @ #135
(should have gone heavier)
Good job 9:30!
500m row x 10 2 min rest between rds
1:40,1:41,1:44,1:40,1:36,1:37,1:36,1:36,1:38,1:41
rested 6:30 then todays wod with ring dips: 11:35
Signed up for Battle Over RedLand Masters 40-49
Wod as rx’d 14:47
Back squat 20 x 105
WOD
w/bar dips and last round with 10 pullups
20:13 (I know, right? Dips slowed me down)
Back squats
145#
racked a few times but no missed reps!!!
WOD as Rx’d (w/ strict bar dips):
12:48
Back Squat 20 RM @ #135
WOD as Rx’d w/ ring dips
15:20
Back Squat 20 RM @ #155
Great job 5:00 am!
Wod rxd, bar dips
10:15
BS with 215# – 20 reps
3.5 mile run – untimed
WOD w/ bar dips – 9:47
WOD as Rx’d w/ ring dips
Thru 18 pull-ups in 20 minutes
Finished WOD at 23:??
Back Squats
20 RM w/155lbs
Crossfit Branson
4 tabatas with 1 minute rest in between
Row
Situps
Pushups (Games style)
Double unders
500m row x 10 2 min rest between sets
1:40,1:41,1:44,1:40,1:36,1:37,1:36,1:36,1:38,1:41
Wod with ring dips 11:35
Signed up for Battle over Redland Masters 40-49
wod w/ RD
13:45
BS 20×225
Wod as rx’d – 14:36 (bar dips)
Back Squats 20RM: 110#
WOD w. ring dips 7:35
BS x 20 @255
WOD w/muscle-ups into ring dips = 6:45
Back Squat = 20 @ 265#
Wod with shaky bar dips 12:55
20 rep back squat max weight 230# (PR for 20 reps)
WOD as Rx’d w/ ring dips
15:11
Back Squat 20 RM @ 110# could have gone a little heavier
WOD w/ ring dips
11:59
Back Squat
20 RM @ 145 lbs
9:30am
For time:
21 Right arm kb swings (55 lbs)
42 Box jumps (20″)
63 Double unders
18 Right arm kb swings
36 Box jumps
54 Double unders
15 Right arm kb swings
30 Box jumps
45 Double unders
12 Right arm kb swings
24 Box jumps
36 Double unders
9 Right arm kb swings
18 Box jumps
27 Double unders
6 Right arm kb swings
12 Box jumps
18 Double unders
3 Right arm kb swings
6 Box jumps
9 Double unders
Time: 14:53
20 Rep back squat @ 260 lbs
4:30pm
For time
10 Right arm db snatch (75 lb db)
400 Meter run
7 Right arm db snatch
400 Meter run
5 Right arm db snatch
400 Meter run
3 Right arm db snatch
Time: 7:21
Breck has PR for longest post.
WOD modified with band on dips and pull-ups 17:07
Back squat 20 RM #85
Powercamp
400m run
High knees and button kicks to the end of the slab
3rds of:
50 Mt climbers
10 one legged roll over pushups <— Ouch! Those hurt!
20 walking lunges forward
20 walking plunges backward
Partner WOD: only one work at a time
6 – 200m runs (3each)
1 wheel barrels each (pullup bar to pullup bar)
50 medball cleans
50 wallballs
4 – 200m runs
2 wheel barrels each
50 medball cleans
50 wallballs
2 – 200m runs
Tabata?? Whatever it was it was super painful with plank holding and a kettle bell one armed rowing movement… something like that 🙂
Two Chains
2 Rounds, 2 Minute Max
Push-Ups
Front Squats (95)
Kettlebell Swings (55/35#)
Pull-Ups
30 second rest between exercises, 2 minutes between rounds
118 reps 1st and 105 2nd followed by 13 burpees
13:05
WOD: RX’d 10:33
WOD:
12:12 rx.d (back issue during 2nd set dips)
BS x 20 @ 185#