Thursday 130919
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs)
Post time to responses.
Compare to April 22, 2013.
This Saturday, September 21st there will be no child care offered at 9am and the 11am Free Introductory Class is canceled. We apologize for the inconvenience.
Emom dl x 5 225. Hpc x 3 185. Cj x 1 165. Wod 10:05. No turnout on mu. Gotta learn that. Good push ts. Bp congrats on rxd.
EMOTM for 5 min
DL 5@255 (75%)
HPC 3@215 (90%)
PC&j 1@205 (90%)
WOD – 10:51 no turnout on MU
EMOM for 5 min ea
5 DL @ 175#
3 HPC @ 95#
1 Sq C&J @ 115#
WOD w/75# & 7 PLU = 12:09
Strength
Deadlift @ 155
HPC @ 115
Clean and squat jerk @ 145
WOD with 115 & 5 MU=13:26
EMOM for 5 min ea
5 DL @ 245#
3 HPC @ 155#
1 Sq C&J @ 185#
Wod as Rx’d = 20:44, with no turnout/no full extention on mu’s..
EMOTM for 5 Min each
5 DL @ 205 lbs
3 HPC @ 115 lbs
1 Clean & Jerk @ 140
WOD w/ 2 MU per round = 14:11….muscle-ups drive me crazy!! Did 3 extra after the WOD for more practice.
EMOTM for 5 min each
5 DL @ 165 lbs
3 HPC @ 115 lbs
1 Clean & Jerk @ 125 lbs
WOD as Rx’d = 18:14 trouble with last set of 7 wall climbs
Strength
Dead lift 275
Hang clean 145
Clean jerk 185
WOD Rx but (burpee pu)
11:58
5k
22:04
Dead lifts: 175# (70%)
Hang power cleans: 115# (85%)
Squat clean and jerks: 130# (90%)
Nasty Girls
w/10 pullups per round
11:15
Great job on bar MU, Laura!!
EMOTM for 5 min each:
5 Deadlift @ 365 lbs
3 HPC @ 185 lbs
1 C&J @ 205 lbs
“Nasty Girls”
– sub wall climbs for MUs
14:45
Deadlifts – 155#
HPC – 105#
Sqaut Clean & Jerk – 115#
Wod w/bar muscle-ups – 16:45
EMOTM for 5 min each:
5 DL @ 255#
3 HPC @ 165#
1 C&J @ 195#
“Nasty Girls”
WOD
As Rx’d
13:26
* do you have to “turn out” on MU to be rx’d these days? If so, pardon the Rx’d above
EMOTM for 5 min each:
5 Deadlift @ 245 lbs
3 HPC @ 155 lbs
1 C&J @ 175 lbs
“Nasty Girls”
– 4 mu’s first round, then 7 wall climbs in rounds 2 & 3
15:4?
DL/HPC/SCJ: 225/155/155
Wod with wall climbs
18:17
Thanks for HPC tip Nicole.
DL/HPC/SCJ: 305/165/165
wod
19:36
EMOTM for 5 min each:
5 Deadlift @ 125 lbs
3 HPC @ 55 lbs
1 C&J @ 65 and did one w/70#
Where were you boot campers??? Did some of the boot camp WOD instead of Nasty Girls. It is going to be a FUN one…Show up on Tuesday!!!
DL – 5 x 185 all five rounds (still being careful with back, but up from 155)
HPC – 3 x 95 for first 3 rounds, then 3 x 105 for last 2
Squat C&J – 1 x 155 all five rounds
WOD with 95 for HPC and 7 Burpee Pull-ups in place of the 7 MU
15:44
EMOM: DL 5 @ 275# then dropped to 255# for remaining 4 mins
HPC 3 @ 165# all 5 mins
C&J 1 @ 165# all 5 mins
WOD as RXd but subbed 7 wall climbs: 13:14
Really need to work on my MU’s.
3 sets for total rounds and reps:
In 5 minutes, row 500 meter
then complete AMRAP of:
10 Kettlebell Swings (55, 35)
10 Push-ups
Rest 3 minutes between rounds
Rd 1: 3 rds+ 2 Push-ups
Rd 2: 4 rds
Rd 3: 4 rds