Tuesday 131203
For time:
50 Double unders
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Kettlebell swings (Men 55 lb kettlebell, Women 35 lb kettlebell)
20 Burpees
10 Strict handstand push-ups
Post time to responses.
Tuesday 131203
For time:
50 Double unders
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Kettlebell swings (Men 55 lb kettlebell, Women 35 lb kettlebell)
20 Burpees
10 Strict handstand push-ups
Post time to responses.
Instead of back squats did 2 rds of yesterday’s wod – 13:06
Wod rxd
Burpees – touch 8′ target
5:40
Don’t forget!
I will be firing up the smoker this weekend cooking up all your favorite protein! Please text or email me your order ASAP. I will deliver orders to the gym on Monday December 9th.
Beef Brisket $11.00/lb
Pulled Pork $9.00/lb
Pork Ribs $10.00/package (approx 1.5 lbs)
Chicken Legs $7.00/package (6 legs)
Smoked bologna $6.00/package
Sauce $7.00 (Hot or Mild)
Eric Summers
Big E’s Pit BBQ
Text/Call 918-527-4286
BigEsPitBBQ@yahoo
L.B.S.=No Back Squats
Worked full extension no false grip MUs
Nice PR Brody
WOD – everything unbroken going into HSPU at 4:29…finished at 14:12.
Back Squats 5-3-2-2-1-1-1 @ 85-115-145-155-175-180-195
WOD 9:44
modifications:
8 lb wall ball
10 left arm DB Push Press 20# in place of HSPU
back squat
5@135
3@165
2@185
2@205
1@215
1@225
WOD as rx’d=8:16
BS up to 205 lower back is
finally starting to get better,
still taking it easy. Wod subbing
box jumps for kb swings.
Time = 7:04.
BS
5×185#
3×205#
3×225# (thought it was 2 sets of 3)
2×275#
1×320# (Broke 315# finally!)
1×325# (PR by 10#)
WOD with 1 ab mat (5 strict HSPU then 5 kips)
8:28
BS – 115 warm-up, 135(5), 155(3), 185(2), 195(2), 205(1), 215(1-pr), 225(f)
WOD 9:08
Back Squat up to 235
WOD as Rx’d
Time: 6:28
Wall balls were slow.
BS
5×135#
3×185#
2-215#
2×225#
1×245# failed
1×245# failed
1×245# got it finally
WOD with questionable HSPU
8:18
Strength Back Squat 5-3-2-2-1-1-1
155-205-225-235-245-255-275(f) my pr is 265, tried to break it. Next time.
WOD 7:57 with 30# Dumbbell shoulder press instead of HSPU. Everything else RX.
TOUGH LITTLE WOD.
Good job Jordan with the PR.
Back squats up to 220# (pr)
WOD rx’d: DNF, had a meeting at 1 (got through 7 KB in 4 mins)
Wod = 8:53
1 strict hspu, next two strict failed, 9 kipping
Back Squats up to 245#
WOD as Rx’d
Time: 9:14
Back Squats up to 275 lbs., failed on 315 lbs.
WOD as RX’d = 7:29
Front Squats up to 255#
WOD Rx’d=7:01
Hahaha…I did awesome today! Not!
That was Jim R. post
Back Squats up to 255#
WOD Rx’d
6:04
Back Squat
Up to 180
WOD w/ kipping HSPU
11:45
Great job today, Erin & Nikki!!! Awesome work on all the PR’s!
Monday 131202
3 Rounds for time of:
75 Sit-ups (unanchored)
50 Push-ups
25 Dumbbell alternating one arm snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
19:50 (subbed w/ 55# KB)
Back squat
185#
225#
265#
345#
405#
435#(pr)
WOD
8:21 du were horrendous. 25~ success 25~fails
Back Squat up to 155#
WOD w/ 1 ab mat
7:31
Round 2
10 untimed strict HSPU 3-2-2-1-1-1
Back Squat
5@185,3@225,2@245,2@265,1@285,@305(f x2)
WOD – SCALED w/ kip HSPU 5:27
*everything unbroken until HSPU
Back Squat up to 245
WOD w/ kip on HSPU
13:36 (8:37 before the 10 HSPU)
Back squat up to 185. New PR
WOD 7:47 RX
Back squats 255#
WOD 13:15 w/ one abmat
BS 1×315-330f (pr is 225)
wod
8:01
Backsquats:
Up to #85 – Failed on #95
WOD:
DU – Counted attempts (It took FOREVER!)
WB – #10
KB – #20
HSPU – Little bitty attempts
12:35
*325* is pr, not 225
Back Squats up to 115#
(thanks for being my partner Sarah! and you got a PR!)
WOD w/10# ball to 9′ target,
25# KB
25 DU’s, 25 singles (I could not get the DU’s going)
20# DB shoulder press for HSPU
11:10 (clock was 11:40, but I started 30 sec. in)
Amazing weight Michelle and Laura!
BS up to 345#
Wod with one abmat 12:06
WOD
As Rx’d
Time: 5:33
Back squats
Up to 155
WOD rx’d
7:50
Geeze could wall balls have taken me any longer! Let’s just say felt like I was learning how to do them for the first time today..that’s how awful they were! Going to have to force myself to work on this lovely skill of accuracy!
Back squats up to 185# (pr)
Wod
singles with occasional du, still working on those.
8:40