Monday 140317
9-7-5 rep rounds for time of:
Dumbbell squat clean
Dumbbell thruster
Bar muscle up (substitute burpee pull-ups if you don’t have the bar muscle up)
Post dumbbell load and time to responses.
Monday 140317
9-7-5 rep rounds for time of:
Dumbbell squat clean
Dumbbell thruster
Bar muscle up (substitute burpee pull-ups if you don’t have the bar muscle up)
Post dumbbell load and time to responses.
Strength: Back squats
6 x 1 (350#)
WOD (9-7-5)
DB squat clean (45#)
DB thruster (45#)
Modified (burpee to kipping pull-up)
Time completed: 7:24
Got my first bar muscle up today! w00t, ripped my hands but it was worth it
Wod with 40#s + burpee PU
8:05
Up to 185 x 3 strict press
Wod rxd 19:54
Wod 45# & burpee pull ups
6:44
INTRO WOD X 2 11:??
WOD W 45LBS AND RING MU.. 11:34
BRETT GREAT JOB ON GOING RXD.
7:56
35lbs
Back squats at 145
Wod w 25 pounds and burpee and
attempt chest to bar
10:17
14.3 – 89reps
Thought it was a five minute WOD, so I stopped. I think I could’ve got a fee more reps if I went the whole eight minutes…lame.
BS @ 135 not 95% sore from14.3 still!
WOD with 25# DB
And burpee pull ups
6:38
Should have went heavier
BS @145 oops
Good lifting with you Karin!
BS @ 175#
WOD w/ 35# dumbbells and burpee pull-ups = 9:40
Back squats
6×1@155#
WOD rx’d w/30#DB
7:45
BS
6 sets of 1@225
WOD as rx’d with 40#=9:39
14.3 – 108
Today’s wod w/burpee pullups and 30# – 9:15
Strength – Back Squats
135(5)-205(3)-255(1) 6X1 @ 255#
WOD with 35# DB and burpee pull ups
6:00
Thanks Jim for lifting with me.
14.3 = 130
Back Squats
6×1@155#
WOD rx’d with 30#
11:51
Back Squats
6×1@285#
WOD w/45# and burpee pull-ups
8:52
Back Squat
5×5 @ 135 (First time back squatting since the end of December)
WOD (modified a bit):
9-7-5
Squat clean (135)
Thruster (135)
Muscle-up (ring)
Time: 10:45
Legs are very weak
2nd go at 14.3
5 more reps for 136 😉
Great job to everyone who took this one on! Don’t forget to submit your scores.
Hey everybody! Karin, Shannon and I are having a few drinks at McNellie’s south! Wear your green and come meet us : )
Promise We won’t pinch you!
14.3 again
90 reps
Wod with 30# did 3-2-1 bar muscle ups. Then did burpee CTB remaing. 11:?
Hotel Workout
Death by Burpees: up to 10
21-15-9
burpees, Air-squats, push-ups
12:05
Back squats 165#
WOD with burpee chest to bar 9:51
BS 6×1@315
wod w/ 55#
10:28
14.3. 107
Wod
Only did round of ‘7’ @ 45#
3:15. W/ ring MU
BS 6×1 @ 315#
WOD with 40# and bar muscle ups
6:38
BS @ 185#
WOD 25# and MU 11:50?
Bs 6×1 @ #225
WOD #35 db’s
Burpee pull ups
9:52
OHS 6×1 @ 200# (93%)
WOD rx’d w/ 45# 12:29. Long weekend.
BS with 270
Got through 4 sets and failed on the last two.
WOD with 45# + chest to bar burpee pull-ups
7:58
Back Squats
6 x 1 @ 275#
WOD with 45# and burpee CTB pull-ups
7:59
If I knew Henry’s time I would have rested for 2 less seconds…
Back squats 6 x 1 @ 345#
WOD w/ 45# DB & Burpee PU – 8:03
BS
5 x 1 @ 315# (97% 1RM)
1 x 1 @ 335# (10# PR!)
Definitely more in the tank too.
WOD with 50# DB, Burpee CTB pull ups
8:10
BS 6×1 @ 245#
Wod with 40# db’s
And bar muscle ups
7:11
Squats
295-275-255-255-255
WOD w/ 45 and BMU 10:18
No mas grip
Boot camp w/Stephanie, Lisa and Amanda:
Warm Up:
Agility drills outside w/cones:
Skipping
Shuttle w/lateral jump over cones
Frankenstein walk
Jumping on one leg
Running and touching ea cone
High knees
Zig zag in and out of cones
All ran to last cone and back. For how many seconds it took, did that number of the
following:
burpees
lunges
box jumps or steps
WOD 1
40 Box jumps or step ups
150 jump ropes
30 dumbbell thrusters
20 burpees
35 sit ups
25 Kettlebell swings
45 squats
WOD 2
Row 500 meters: 1st one to finish, 20 set ups (Lisa), 2nd to finish 20 Kettlebell swings (Stephanie) and last 400MR (Amanda)
WOD 3
2 rds
One person flips tire 5 times while others are stepping up and down on the largest tire, then 2nd person, flips tire while other step, etc.
WOD 4
30 sec plank hold
30 sit ups
30 oblique side to side w/wall ball with feet raised
30 sec banana hold
30 sit ups w/wall ball
30 crunches w/wall ball w/legs raised
WOD5
Sixer’s w/dumbbells
(6 rds of 6 reps ea)
Bent over row
Deadlift
High Pulls
Goblet squats
Push press
3 minutes of stretching
No rest for the wicked tonight!!! Great job everyone. Hope to see you on Wednesday..Missed you Kristi, Missy and Joan!
Front rack lunges
6 x 2@145
WOD w 30# DB and burpees 9:15
14.3
147 Reps
Back Squats
6 x 1 @ 200 lbs
WOD w/ 35 lbs & bar muscle ups
9:19