Tuesday 131029
As many rounds as possible in 7 minutes of:
100’ Dumbbell carry
10 Ring dips
1 Dumbbell burpee complex
Post dumbbell load and rounds to responses.
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Bench 135,185,205,225,235
Wod w 50lb 5 rds + 100′
1500 m row 5:39 + 75 kb swings within remaining time (10 mins)
Nice job 5 am
Bench 5 x 5 @165. Wod 1
With 55lbs. 7 rds even. 1500 mRow 5:43. Kb swings from row finish to 10min was 50
Bench up to 4@225
WOD 1 w/ 55# – 5 rds plus 5 dips. Dips became singles and doubles quick.
Did not row.
Bench press up to 135#
Row=6:18
WOD with 45#=6+75m carry
Nice pic., Michelle.
Bench up to 185
Row 6:11
Wod with #45
7rounds + 100′
The champion Michelle!!!
Bench – 135, 165, 185, 205, 205(3)
Getting eaten by sharks -1185points
WOD No.1 – 6rds. + 100′ DB jog (50lbs.)
WOD No.2 – row + 43 KB swings (55lbs.)
Great pic Michelle!
Bench – up to 85
Fish game – 1050
WOD 1 w/20# db’s – 4 rds (ring dips were just practice)
WOD 2 – row = 7:26, 30 KBS @ 35#
Bench press up to 165#, 185#x2
WOD with 45# DB
5 rounds + 100 M carry
1500 M Row
6:00.5
5 rounds
500 m row
15 dl @ 225
=15:55
Bench up to 115#
Fish Game = 1500
WOD w 20# (1 legged burpees) and bar dips = 5 rds + 75′ carry
WOD 1500 M Row = 6:56
Good to be back, too bad I took a plug out of my toe so I’m a little gimpy while it heals 😛
Bench 165, then four sets at 185
Wod w 45lbs 7 roids exactly. Struggled with dips
1500 m row 5:10
Bench- (5)185, (5)185, (5)185, (5)205, (3)205. (5 rep PR)
WOD- 6rds 6 ring dips w/50# DB
1500m Row- 5:29.6 (PR)
Fish game 1470 (PR)
BP 5 of 5 @ 205#
1500m row – 5:34
WOD w/ 45# – 5 rounds
Fish game: 1330
Bench press x5
Up to 275#
WOD 1 row 1500m
5:38
WOD 2 45# DB
6 rounds even
Bench up to 115#
Fish Game – 1230
WOD w/25# – 4 rounds + 5 dips (dips were very shallow today)
1500 M Row – 6:32
Fish game: 1695 “bottom feeder”
Bench press up to 245#
WOD: 5 rounds with 65#
1500 m row: 5:41.6
Bench – up to 105 x 3
Wod w/40# – 4 rounds + 2 bar dips
1500M row – 6:20.5
Bench 105 x 2
Row 6:59
Wod w 25 4 rounds 1 shallow dip
Love this pic because both Shan and I are in it – we tied this workout at Redlands with the exact number of reps!!! I could see her in the corner of my eye 🙂 Good times this weekend!
WOD w/35# dumbbells: 4 rounds (dips were not below parallel)
1500m row: 6:01 (pr)
@ 9:00AM
Fish Game: 1110 (PR)
Bench Press:
5@135
5@155
5@175
5@195
5@205
With a 10 minute cap
1500m Row: 5:48
Remaining time max rep kettelbell swings (55#): 57
WOD w/ 45# DB’s:
7 rounds + 5 dips (should have went with heavier DB’s)
@ 1:00PM
5 mile run in 43:36
Fish Game: 1095
Bench- (5)135, (5)185, (5)205, (5)205, (2)225, (1)225.
WOD1: 1500m Row- 4:46.8 (PR)
WOD2- 2rds 10 jumping dips w/35# (dead after row)
Looking good Michelle and Shannon! Congrats to all of the CF Jenks competitors!
Fish Game 1365
Bench x 5: 135,155,175,185,205
WOD1: 4 rds 2 bar dips (50#)
WOD2: 1500m row: 6:24
BP 5@135-165-195-215-225(4f)
wod1 w/ 80#DBs
3 rds + 5RD
1500m row: 6:10
Looking STRONG, ladies!!! Loved watching the competition last weekend. Very proud of all of you!
BP w/ 85lb
WOD 1: 1500m Row- 6:44
WOD 2: 40lb DB’s & 5 Ring Dips- 4 Rounds + 80′ carry
Bench-5 rounds 95lbs
1500 meter row 7:41
WOD 1 with 25lbs dumbells-5
Boot Camp! Karin, Joan, me
5 to 50 ab workout – 1 round
5 V up crunches
10 side plank rows with leg lift and with dumbbell
15 full body tuck and spread (lean back, tuck knees, lower, spread)
20 alternating Superman planks (left hand, right knee out and up; right hand, left knee)
25 plank jacks to jump (start in plank position, out, in and jump up)
30 windshield wipers (arms to side legs up, rotate to left, back up, rotate to right)
35 leg lifts (up and down to 1 to 2 inches from ground) arms under butt
40 side to side foot touch (feet flat on floor, knees up)
45 second elbow plank
50 bicycle crunches (hands behind head, right elbow to left knee, then left elbow to right knee)
2 minute warm up – 1-1/2 minutes: Jumping jacks with front kicks
WOD 1: 4 Corner Colored Ball Relay. Linda joined in on this fun with us!
Put colored balls in center circle. Each team lines up behind cone. One player at a time sprints to center to get a ball, returns to their corner, slas hand of next teammate and that player runs to retrieve ball. During the relay, when instructor calls out “shuttle, backwards jog, walking lunge, bear crawl, high knees,” etc., they switch immediately. Play continues until all balls are gone. Team with most wins….but then…..
The game is not over! Surprise! On whiteboard, each color has an exercise listed next to it. As a team, line up all the balls and complete exercises together.
WOD 2: 12 minute AMRAP (2 burpees every 3rd minute)
10 DB push press
20 sit ups
Another fun and challenging boot camp Linda! Thank you!
Bench Press up to 85#
WOD w 30# Burp complex
4 rounds w/ 70′ carry
1500 meter row
Slow
Bench Press
5 x 135, 5 x 155, 5 x 175, 5 x 185, 3 x 190
WOD 1 with 50 lb DBs and ring dips (10, 10, 5, 5, not sure what to call round 5)
5 rounds + 100 ft DB Carry
1500m row: 5:44.7
Teamed up with Karin on the boot camp corner colored ball relay:
After relay, did:
400 M run
25 air squats
25 walking lunges
50 mountain climbers
25 sit ups throwing wall ball
25 shallow bar dips
Then did the 6:30 WOD:
Fish game: 585 (you can tell I never play vidio games!)
Bench press: last 5 did 3 w/75#(could not get the last 2) so switched
to 70# and did 3
WOD w/20# DB and 10 shallow dips:
5 rounds
1500M Row: 7:09.8
Loved this WOD~ FUN
Bench
5 @ 95
5 @ 115
5 @ 135
5 @ 155
5 @ 175
Row 6:11 struggled today
Wod 2
45# db
6 rds
Great pic Michelle! (and you too Shannon!) Loved wathing you two compete this week end!!
WOD 1:
5 rds + DB carry (55#’s)
WOD 2:
5:11.7
BP 5@65lbs
5@75lbs
5@95lbs
5@115lbs
2@125lbs barely got the 2nd time up
WOD1 4rounds and scaled dips
WOD row: 6:37
1500m row- 6:07
Wod 20# 6 rounds + 6 dips