Tuesday 131119
21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to responses.
Compare to May 21, 2013.
Tuesday 131119
21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to responses.
Compare to May 21, 2013.
Warm up – odd mins 40 DU, even mins 20 lunges
Strength – 50′ lunges (75, 95, 115, 135)
WOD – 11:05 (MU 1st rd, big mistake)
50′ Front Rack Walking Lunge
95-115-135-155
WOD – 12:26 (PR by 4:00)
Tried to keep standards, got sloppy in round of 9.
walking lunge with barbell
45#
95#
115#
135#
WOD as rx’d=10:42(pr)
good job Sean!
50′ walking Lunges with barbell
35-55-55-55
WOD (so modified I can’t even call it JT)
21-15-9
HSPU w/2 abmat
ring rows
hand release push ups
time: 11:56
walking lunge with barbell
45#
95#
115#
135#
Wod as rx’d 9:25(pr)
Thank you sir
50′ walking lunges with barbell
35-45-50-55
JT
21-15-9
HSPU w/ 2 ab mats (first set of HSPU unbroken, after that everything was broken!)
ring rows
push ups
13:39
Great picture – looking strong Rayus!
50′ walking lunges
45-95-135-165
Wod rxd
14:23 pr
No kipping
50′ walking lunges
95.115.135.155 (F) on 6th step
WOD RXD 11:28
Some unbelieveable times this morning being posted…..WOW!
Lunges
Up to 135#
WOD Rx’d 20:41
Kept standards throughout. Kipped basically every HSPU. Real gut check this morning. Good job everyone (else)
50′ Front rack walking lunges
1@75
1@95
1@125
1@145
“JT” as Rx’d
Time: 7:27 (1:55 PR)
HSPU: “semi” kip
Dips: Kipping
Push-ups: Nose to ground
This is definitely one of my favorite workouts (Big surprise, right?)
Damn Lucas. Nice job.
Love the pic., Rayus!
Nice pic Rayus!
50′ walking lunges with barbell
35-45-50-55
JT
21-15-9
HSPU w/ 2 ab mats (first set of HSPU unbroken, after that everything was broken!)
bar dips (way off of standard)
push ups
15:15
Walking lunge step
65-75-85-95
WOD
11:48 with HSPU on a box and bar dips.
Rayus you rocked HOA!
Lunges up to 65
Wod w 10 pound plate and shallow bar dips
18:17
50′ Barbell walking lunges
1@45
1@75
1@95
1@125
JT WOD w/ bar dips:
16:43
Strength
Up to 125
WOD Rx
12:28 PR( first time) no kipping and damn those were the hardest push-ups I’ve ever done
walking lunge with barbell
45#
75#
115#
125#
WOD as rx’d=19:00
Didn’t do the last 6 of HSPU on the last round
50′ barbell walking lunges
55
65
75
85
JT Wod with bar dips – 13:16
Front rack walking lunges
65-85-95-105
JT w/1 abmat first round, added 10# plate after, most dips not below parallel
16:53 (not a pr boo)
Love the pic, Rayus!!!!
Front rack walking lunges
65-85-95-105
JT w/bar dips – completed 1st round of 21 and 15 HSPU – DNF shoulder pain
JT with bar dips and one abmat – 19:57
Strength 95,135,155,175
Wod rx 21:03
Lunges
35-45-55-65 (need to go heavier next time)
WOD Mod
19:42
HSPU w/2 ab mats
Bar dips
Wanted a second shot at the Front Rack Walking Lunge
50′ @ 185
Deadlift
5@185-5@225-5@255-5@275-5@300(5RM)
50′ Barbell walking lunge
75-95-115-135
“JT” with abmat, bar dips
14:00
Front rack lunges
45-65-85-95
Did 21 HSPU w abmat, 21 ring dips with blue band and 7 push-ups, then there was so much muscle failure that I called it a day. Still got a good workout.
Strength 35-65-85-105
WOD with ab mat and bar dips 12:57
Awesome picture Rayus! 🙂
Front Rack Lunges
65-85-105-115
“JT”
we’ll just call this good practice.. : )
Thanks Jordan!
Warmed up with class
Strength
For 10 min
Even minutes 10 – 205# Deadlifts
Odd minutes 15 V-ups
WOD 15:41
4 rounds
500m row
20 Toes to Rings
JT with one abmat on HSPU
19:54
“I hate HSPU and live ice cream”
–Pat Sherwood
Lunge up to 115#
21-15 @ 23:15 (3 abmat)
2 @ 500m row: 1:42/1:36
Walking lunges with barbell up to 105#
WOD w 1 ab mat and bar dips
15:51
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
28:57
Boot camp – Karin, Kathy, Stephanie, Ashley
Warm up:
3 rds
20 push ups
20 V ups
20 Squats
(After first minute, 30 sec plank hold, 45 min plank hold after 2nd minute, and 1 minute plank hold at 4th minute
WOD 1
1 minute of jumping rope
1 minute jogging in place w/active arms
1 minute of squat downs
1 minute of lunges
1 minute vertical leg crunches
1 minute flutter kicks (on back)
1 minute modified lower back bends
30 sec push ups
30 sec dive bomb push ups
2 minutes of jumping jacks
WOD2
2 rounds
10 jumping pull ups
30 walking lunges w/dumbbells
30 double unders or 90 singles jump rope
3 bear crawls (1 is down and back)
WOD 3
Holding as long as possible on the pull up bar. The last one to drop chooses an exericise from a list, then the 2nd one to drop selects one, etc. Complete 50 reps.
Kathy – 50 jump over bench
Stephanie – 50 kettlebell swings
Ashley – 50 sit ups
Karin- (had to leave early)
3 to 4 mintutes of stretching
Great job girls!
50′ walking lunges with barbell
35#-45#-55#-65# – did all 4 sets without stopping
WOD -subbed shoulder press for HSPU (20# dumbbells) and short dips.
16:08
Great picture Rayus!!!
50′ Walking Lunges – 45, 75, 115, 135
WOD
HSPU (15, 3 plus lots of attempts, lots of attempts)
Ring Dips (21, 15, 9)
Push-ups (21, 15, 9)
20:35
Lucas, that is insane – nice work.
Sad to miss this one today…one of my favorites! Great pic rayus!