Monday 140203
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Post reps to responses.
Compare to April 4, 2013.
Looking good as always Rachel!!!
Back squats up to 125
No time to do the wod
Strength: Back Squats
10 x 3 (315#)
WOD
Thrusters (rx’d weight – 100#)
Pull-ups (modified to jumping pull-ups)
Did 75 reps (finished 3rd round of thrusters under 4 minutes but couldn’t get to pull-ups)
Next 4 minutes: max burpees
Did 26
took it easy because sore from this weekend
WOD with 75# and CTB made it through 2 rounds
54 burpees
BS 8 sets at 235 failed on the third rep of the eight set
Did two sets at 135
Wod with 95 and kips
Made it trough 2 rounds + 9 thrusters
33 burpees
FS
Work sets @ 135#
WOD with 65#
Rnd 1 made it through 2 sets + 5 thrusters
Rnd 2 26 burpees
Jumping pull-ups on the WOD
Good job on 1.5 rounds Chris
Back Squat 10 x 3 @ 325#
WOD:
Thrusters @ 100#
Kipping Pull-ups
Rd 1 -75 reps in 4 min
Rd 2 – 39 burpees in 4 min
Back Squat 10×3 245#
WOD as rx’d 68 reps 4 min
Burpees – Lost count.
Wod @ 75# and kipping pullups = 75 reps
44 burpees
Congratulations to all the CFJ competitors this weekend!!!!! Way to go!
BS @ 160#
Back Squats @ 160#
WOD modified w/jumping plu & 45# = 2 rds + 5 thrusters
26 burpees
Strength Back Squat at 225#
135(5)-185(3)-215(2) 8X3 225
WOD with 75# thrusters and kipping pull ups
Made 6 thrusters into the 3rd round
Then 30 burpees.
Back Squats did 8 x 3 (225)
Wod w/75
got to 3rd round of pull ups didn’t finish
35 burpees
would’ve done more if not for false encouragement coming from Breck! Pretty sure I beat Jim though.
Back Squat 10 x 3 @ 215#
WOD:
Thrusters @ 75#
Kipping Pull-ups
Rd 1 -68 reps in 4 min
Rd 2 – 40 burpees in 4 min
Back squat – 10 x 3 @ 260 lbs.
WOD @ 75 lbs and kipping pullups = 80 reps
Burpees = 45
Pretty sure Dupler counted his burpees by 5’s
I’m just throwing the weight around, lol.
http://youtu.be/YUAADFB6zQI
Back squats
10×3@135#
WOD rx’d
72reps…broke up second set of pull ups too much
50 burpees
Strict Press
10×3@135
WOD
AMRAP 12:
5 HSPU
10 pull-ups
15 kettlebell swings (55#)
Score: 7 rounds+5 HSPU
All rounds unbroken
BS 10×3@290
wod w/ 75#
68 reps
30 burpees
Bench Press 10×3 @ 205
Double Unders 5×20
•
WOD w/ 75# shoulder press and c2b
68 reps
*
4 min AMRAP 20 dubs 10 push ups
2 push ups shy of 4 rounds
Bench/deadlift 3×8
190/225, 220/275, 240(7)/315
Row 5k
18:45
Wod with 75# and khipping
75 reps
35 burpees
Back squats
10×3 @ 225#
WOD w/65#
3:30
WOD 2 w/65#
46 reps
1000 meter swim
75 v-ups
Back Squats 10 x 3 w/95# (actually should have used 108#..but 95 felt heavy). Great
to partner w/Carley and Lisa
WOD modified w/jumping PU & 45# Thrusters= 1 rds + 15 thrusters & 9 jumping pull ups
33 burpees
Back Squats 10 x 3 @ 245
WOD with 75# and kipping pull-ups
76 reps
36 burpees
Back squats @145
Wod: jumping c2b and just barbell. Through to round 2 made it to 3rd set of thrusters to #6.
Looking strong and gorgeous Rachel!
BS 10×3 125#. Same as last week. Need to go up in weight but wasn’t feeling it tonight
WOD
Jumping CTB from box
Thrusters with just the 35# bar
84 reps
42 burpees
BS @ 195lbs.
WOD w/ 75lbs. & CTB
2 sets + 10 thrusters, didn’t finish in 4mins.
33 burpees
That was a burner.
Back Squats
10 x 3 @ 185 lbs
WOD as Rx’d w/ 65 lbs
82 reps
32 burpees
Front rack lunges
10 x 3 @ 130#
WOD: in 4 min
2 rds of
5 black band strict PLU
5 PU
5 dips (still not consistently deep enough)
Then 28 burpees in the remaining 4 minutes
BS 5 x 3 @ 145# made me nervous with my ankle
wod w/ 55# and butterfly pull-ups
77 reps – rd 1
40 BURPEES on one leg – rd 2
Back Squats
10 sets of 3 unbroken @ 145
90 reps in 4 min
51 reps in 4 min