Wednesday 130410
As many rounds as possible in 8 minutes of:
10 Pull-ups
10 Bar dips
Post rounds to responses.
Wednesday 130410
As many rounds as possible in 8 minutes of:
10 Pull-ups
10 Bar dips
Post rounds to responses.
Strength
Power clean then front squat
5-3-2-2-1-1-1
65-85-105-115-135(PR)-155(f)-155(f)
First time I’ve done any kind of a max weight on cleans
WOD
5 rounds + 10 PU and 8 dips.
Did 2 more after time was up. OCD maybe?
AMRAP20:
:30 handstand hold
:30 squat hold (toes as close to wall as possible)
:30 pull-up hold (chin above bar)
:30 L-sit hold
4 or 5 loosey goosey rounds…can’t remember…hated every :30 of this
Power Clean + Front Squat:
5 @ 95
3 @ 135
2 @ 155-185
1 @ 200-225-235
Wod as rx’d:
6 Rds + 10 PLU…dips went fast after all the static holds
Power Clean + Front Squat:
5 @ 95
3 @ 135
2 @ 155-175
1 @ 195-225-235
Wod as rx’d:
4 Rds + 10 PLU
AMRAP20:
:30 handstand hold
:30 squat hold (toes as close to wall as possible)
:30 pull-up hold (chin above bar)
:30 L-sit hold
4 rds
5 @ 95
3 @ 135
2 @ 155-175
1 @ 185-195
wod rx’d
6 rds + 7 PU.. all PU unbroken
20 min AMRAP
:30 pull-up hold (chin above bar)
:30 squat hold (toes as close to wall as possible)
:30 handstand hold
:30 L-sit hold
Roughly 3 rounds – pull up hold was ridiculously hard and took me forever to accumulate 30 seconds. Love the L-sits, however.
Power Clean + Front Squat:
5-3-2-2 @ 55-65-70-75
1 ea @ 85-100-125
WOD: 4 rds
Warm up=5 rounds with sketchy L-sits
Back squats
1@185
1@195(pr)
1@205(f)
1@200(pr)
Wod as rxd=4 rounds +10 pull ups. All pull ups unbroken
Power Clean + Front Squat up to 125
WOD w/ strict pull-ups = 3 + 6 Dips….shoulder issues lately
Wod = 5 rounds
Warm-Up: 5 rounds
Power Clean to Front Squat:
5-3-2-2-1-1-1
75-95-115-135-155(f)-155(f)
WOD: 4 rounds as RX’d
Power Clean + Front Squat
5-3-2-2-1-1-1
55-65-75-85-95-105-145(f)-145(f)
Was so close on the 145 I think if I’d had some more time I’d have gotten it. Would have been a 10#pr on the clean.
WOD 3rds + 10 pull-ups as RX’d
WOD was tough after the warm-up.
Power Clean and Front Squat
55-65-75-85-95-105-115
WOD w/banded kipping pull-ups
= 3 rounds + 5 pull ups
Loved the warm up today! But dang those L-sits and chin above were tough!
Power Clean + Front Squat
5-3-2-2-1-1-1
95-113-135-165-185-195-200
Wod
Rxd
1 dip short of 7 full rounds
Warm-up
AMRAP in 20 minutes of:
30 second handstand hold
30 second squat
30 second L-sit
30 second chin above the bar hold
Rounds=4
Power Clean + Front Squat
5 @ 135
3 @ 165
2 @ 185
2 @ 205
1 @ 225
1 @ 245
1 @ 255
WOD
As Rx’d
Rounds=8+9 pull-ups
Warm-up:
4 rounds
Power Clean + Front Squat:
205#
WOD as Rx’d:
4 rounds + 7 dips
Warmup
4 rds (an L-sit and 2 chin aboves were broken up)
Power cleans + fr squat
Up to 135#
WOD rx’d
3 rds + 10 pullups
Warm-up : 4 rounds
PC + FS: up to 115#
Wod rxd: 4 rounds
Warm up 4 rounds
PC to FS 95, should have went way heavier
I swear the lifting shoes really help!
Wod as rx’d 4 rnds 10 pull-ups
Nice pic Alli!!looking strong!
Tabata row – 934 m
WOD. Rxd
8 rounds.
PC+FS 1×155-185-205
wod
5 rds + 10 PLU
PC+FS 1×245-255-275(f)
wod w/ mu into ring dips
7+10 pull-ups
PC + FS up to 215#
4 rounds plus 10 pullups
Wod as rx’d 8 rounds + 1 pull up
Muscle Cleans = 5×5 @ 135#
WOD with MU into Ring Dips = 9 rds + 2 PUs (unbroken)
Power Clean + Front Squat
5-3-2-2-1-1-1
95-115-135-155-175-135-135(form was brutal)
Wod (Rxd): 7 full rounds + 10 pull ups and 1 dip