Monday 140127
Complete as much as possible in 8 minutes of:
30 Calorie row
30 Chest to bar pull-ups
30 Burpees
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post reps completed or time to responses.
Monday 140127
Complete as much as possible in 8 minutes of:
30 Calorie row
30 Chest to bar pull-ups
30 Burpees
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post reps completed or time to responses.
Warm Up Challenge (f) w/ only 4 consecutive bar MU.
Strength: Shoulder Press 10×3 @ 115# & Back Extensions 5×10
WOD w/ 55# KB (back) and burpees to PU bar. Since I scaled down KB weight did AMRAP swings.
WOD complete w/ 35 swings
Strength: Back Squat
10 x 3 (295#)
WOD: as rx’d except modified pull-ups to chest to bar jumping pull-ups.
Finished with a time of 7:53
Completed warmup challenge
10×3 back squats 225#
WOD
78 reps
10 x 3 back squats at 155# (didn’t to 85% today)
WOD w/kipping PLU: got thru 14 burpees = 74 reps
Back Squats 10 x 3 @ 315#
WOD as Rx’d – Made it through 19 KB swings = 109 reps
BS @ 155
WOD w/kipping pull-ups = through all 30 burpees
Warm up challenge
At end max rep MUs
Total=7
Back squats
10×3@130#
WOD rx’d
7:57
Looking good Rayus!
Back squat at 115
Wod up to 20 burpees, reg pull-ups
Back squats @185#
Back Squats @ 135#
Back Squats 10 x 3 @ 205#
WOD as Rx’d – Made it through 5 KB swings = 95 reps
Completed warm up challenge
Strict press: 10×3 @ 125#
Modified WOD:
30 SDHP (75#)
30 C2B
30 GHD sit-ups
30 Kettlebell swings (70#)
Completed 8 KBS (98 reps) in 8 minutes
Completed all reps in 10:07
BS @ 120
WOD w/ 45# KB however I saved the pull-ups for last completed 10 Kipping
11 Bar MUs
BS 10×3@280
wod
through 15 KBS
99 reps as rxd
BS 2 rounds at 325, then backed off knee pain
WOD Rx
Row – 1:15
C2b – 10-6-4-4-4-2 3:30
Burpees – 6:01
KB 10-10-10 – Completed 7:58
absolutely nothing unbroken hahahah
Back squats at 155#
WOD 35 kb 1 round 7:37
Skipped the strength and practiced those darn knees to elbows
WOD with kipping pull ups through 25 burpees
Warm Up Challenge – 6 Muscle Ups
Back Squat 10×3 @ 225
WOD 7:16
No one for boot camp tonight so did the WOD
If anyone wants to try bootcamp, it is Monday and Wednesday at 5:30 PM!!!
Strength: Back Squat
10 x 3 (100#)
WOD: with 30 cal row, 15 jumping pull ups,15 burpees, and 30 KB swings w/30#
WOD w/ 20 Chest to bar pull ups and 10 kipping
Got to 15 KB swings
First time to string chest to bar PU’s together.
Warm-up challenge. Made it through 2 MU unbroken with turnout
BS at 225. Bearly made it through 10 rounds
Wod rx’d
7:35
Skipping squats this week for competition this weekend
Snatch and Clean practice for strength – thanks for the coaching, Breck
WOD with kipping pull-ups subbed for CTB
7:55
First time using 70lb kB…feeling it already
WOD w/55# KB
111 reps
BS 10×3 @ 125#
WOD w/15 rep scheme instead of 30
Made it to 10 burpees in round 2
WOD #2 for ok fittest 6ish min?
WOD with 35# KB made it to 16 KB swings
Front rack lunges cleaned from floor
10×3@ 125
WOD:
Did rounds of 5 bar dips and 5 banded strict PLU for 8 min
Warm Up Challenge
5 Muscle Ups
Back Squats
10 x 3 @ 180
WOD as Rx’d
7:59
WOD #2 for ok fittest 6:14
Worked on Snatches.
Back Squat
10 sets of 3 @ 140#
WOD
30 cal row
30 Kipping Pull ups
30 Burpees
4 KB swings @ 25#
WOD with kipping pullups = 7:38
3rd of skiing at red river, nm
3 min max push-ups = 82
Actually done on 1-29-14
WOD
burpee with touch to 8′ bar
Time: 6:30
BS 190#
WOD – 20 KBS (55lbs)
7:37
Kb unbroken