Wednesday 140129
With a 7 minute time limit, try to complete for time:
21-15-9
Row (calories)
Shoulder to overhead (Men 135 lbs, Women 95 lbs)
3 minute rest
With a 7 minute time limit, try to complete for time:
21-15-9
Hang power clean (Men 135 lbs, Women 95 lbs)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post results for both WOD’s to responses.
Strength: 5 round complex of 1 power clean + 2 hang clean + 3 shoulder to overhead
135/155/175/205/205
WOD 1: Row (cal ) and shoulder to overhead (135#)
Finished under rx time- 6:46
WOD 2: hang power clean (135#) and wall balls (20#)
Didn’t complete under rx time (completed the 9 hang power cleans under 7 minutes)and finished with a time of 7:45.
Strength: 5 round complex of 1 power clean + 2 hang clean + 3 shoulder to overhead
95.135.155.175.195 F on second jerk..WEAK
WOD 1 5:11
WOD 2 6:34
Strength complex up to 185#
Wod 1 as rx’d
DNF made it to
Last round of S2OH
Wod 2 as rx’d
6:41
Strength complex up to 105 – failed on 2nd jerk
WOD 1 w/75# = 75 reps (3 calories into round of 9’s)
WOD 2 w/75# & 10# WB = 77 reps (5 cleans into round of 9’s)
Strength up to #155
Did 2nd wod first
As rx’d: 5:52
1st wod
As rxd: got first 5 shoulder to overheads done that’s it
Sorry first 5 shoulder to overheads of the 15 set didn’t get to 9
WOD 1 Rx’d
thru 5 STOH on round of 9
WOD #1 as rx’d = 6:57
WOD #2 as rx’d = Finished 15’s in time cap
WOD 1 5:32
WOD 2 6:54
Strength up to 95#
Hang cleans are sooo hard for me!
WOD 1 @65#
Made it thru the 9 cal row
WOD 2 @ 65 #
7:59
Front Squats – 3×10 @ 130#
WOD
7 min AMRAP
5 Deadlifts (225#)
10 HRPU
Rest 3 minutes
7 min AMRAP
7 HSPU
14 KBS (55#)
WOD 1: 8 rounds + 2 deadlifts
WOD 2: 5 rounds + 2 HSPU
Complex up to 165#
Wod. – HPC / wall ball
RX’d.
6:16
Skipped other Wod.
WOD 1 w/ 115#
6:45
WOD 2 as Rx. Ego bigger than my body.
Finished thru 15 rep cycle only.
Strength Complex 1PC + 2HC + 3 S2OH
up to 205#
WOD 1 Rx – Row/S2OH 135#
5:13
WOD 2 Rx – HC #135/WB 20#
5:33
Strength. Complex 1Power clean+ 2 hang power clean + 3 shoulder to overhead
95-115-135-155(didn’t get overhead)-145
1st WOD. 7:00
2nd WOD DNF got to 6 wall balls. Ugh!!
Feeling about 98% since I caught the flu. Good job Max.
Strength Complex 1PC + 2HC + 3 S2OH
up to 185#. Needs work
WOD 1 Rx – Row/S2OH 135#
6:59 bearly made it
WOD 2 Rx – HC #135/WB 20#
5:35
1 PC+2HPC+3 PJ
105-115-125-135-145
21/15/9 row for calories, push jerk
5:51
21/15/9 hang PC, WB 14#
Made it through 14 WB in 7 min
Thanks for letting me lift with you Jennifer
WOD 1 as Rx’d 6:57
WOD 2 didn’t make it. Made it through 6 cleans on the last set
Wod 1- 4:55
Wod 2- 5:46
Strength 95-135-155-175-195
Wod 1: 6:50
Wod 2: DNF in 7 min
Boot Camp w/Stephanie, Missy, Whisper and Averey
Warm Up: (Had 27 skills numbered, everyone took turns picking a number and these
were what were chosen:
30 sec High Knees
25 Jumping Jacks
10 Push Ups
30 sec Butt Kicks
15 Sit-Ups
10 Tuck Jumps
15 Pushups
40 Mountain Climbers
10 Pushups
25 Jumping Jacks
15 Shoulder Press
1 Min Plank Hold
10 Jumping Squats
WOD1
100M Row
10 Wall Balls
100M row
10 Burpees
100M row
10 Box Jumps
100M row
10 V ups
100M row
Bear Crawl down and back
100 M Row
10 lateral jumps over abmats
Tabata: 20 seconds work (intense) followed by 10 seconds rest for 8 rds (total of 4 mintues ea)
Air Squats
Sit ups
WOD 2
6 rds:
One set partners do situps throwing ball back and forth while other set of partners
shuffle down and back throwing ball back and forth, then switch
1 minute of ea of these, followed by 30 sec rest:
Moving Butt Kickers
Bent Over Rows w/dumbbells
Mason Twists w/dumbbells
Mountain climbers
Shadow boxing
Hanging from bar for time: Stephanie 1:00 and Lisa 1:02 (Lisa, just wanted to win!)
Whisper and Averey did rowing
Stretches on wall
Fun night with the two young girls!
See you next Monday ladies. Bring your friends!!!
Strength complex – 65#, 75#, 80#x 3
WOD 1 w/75# = 75 reps (3 calories into round of 9′s)
WOD 2 w/75# & 14# WB = 6:57
One legged rowing and hang cleans ate my lunch.
Strength: worked on technique with low weight (65#)
wod 1: 6:51
Wod 2: DNF. Made it to 5 cleans (scaled to 65# and 12# wall ball)
1 Power Clean/2 Hang Cleans/3 Shoulder to Overhead
105-115-125-135-145
Row/S2OH
as Rx’d
5:44
Hang Clean/Wall Ball
as Rx’d
6:22
Nice work, Samantha!