Monday 140324
“Mini Cindy”
As many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
or
As many rounds as possible in 10 minutes of:
2 Strict handstand push-ups (advanced do strict deficit)
4 Strict pull-ups (advanced do ring pull-ups with false grip; turn out at the bottom and rings touch sternum at the top)
8 Pistols (alternate legs) (advanced do barbell overhead pistols)
Post WOD of choice and rounds to responses.
OHS 5×2 @ 185
& pistol work w/ KB
•
WOD – 6 rds
2 HSPU (7 strict/5 kip)
4 False Grip Ring PU
8 Alt Pistols on box
•
SPARTAN CHALLENGE: BATTLEforBIXBY
RX movements release tonight @ facebook.com/battleforbixby
Message us on Facebook or email battleforbixby@gmail.com with any questions.
Mini Cindy w/25# vest
8 rds + 2 squats
Strength: Back Squats
10×2 (320#)
WOD: “Mini Cindy”
Completed 7 Rounds
+ 5 pull-ups & 10 push-ups
Back Squats: 10 x 2 @ 160#
Mini Cindy = 5 rds + 2 push ups
BS 10 x 2 @ 155
WOD Mini Cindy (3-6-9 after first round)
9 rounds
Bk Sq 10 x 2 @ 315#
WOD – Mini Cindy
9 rds + 5 pull ups & 10 push ups
BS @ 160#
Mini Cindy w/ strict pull-ups = 6+2 air squats
BS 10*2 @115
WOD Mini-Mini Cindy (3-6-9)
8 rounds + 1 pull up
WOD Mini Cindy Rx
8 rounds 3 pullups
Squat clean practice
Up to 225# (PR, finally in the 225 club!)
F x 3 @ 245#
Mini Cindy with 25# vest
7rds + 10 push ups
(Maintained standards throughout)
WOD Mini Cindy Rx
8 round + 10 pushups
8 rounds + 5 pull-ups
3 x 5 OHS @185
Wod
2 strict hspu on DB’s
4 strict pull ups
8 wall balls at 12 ft target 20#
5 rounds
HaPpY 49th Ed!!! Where’s your BD. Wod ???
Back squat as Rx’d at 140
Wod 2 kipping HSpu
3 strict pull-ups
8 pistols holding on to bar
7 rounds, 1 pullyp
Back squats @190#
Mini Cindi 🙂
8 rounds + 5 pullups + 4 pushups
Happy Birthday, Ed!
P.S. That lower pullup bar HAS CHANGED MY LIFE!
Thanks for putting it in!
14.4 redo
175
lots of work for 1 more rep.
Back squats
10 x 2 @ 245#
14.4
182
Wod
2 hspu
4 strict ring up with turn out at bottom
8 rolling pistols
5 plus 1 pistol
Mini Cindy: 11 rounds plus 5 pushups
And that was Breck’s shirt… I just borrowed it.
Back squat 5×5 @ 155
WOD: 10 min amrap
2 strict parallette HSPU
4 false grip ring pull-ups
8 pistols w/ PVC overhead
Score: 7 rounds + 2 HSPU
Worked on keeping standards throughout
You guys share shirts, Dupler? That’s cute!
BS @ 140
2 strict HSPU (had to kip)
3 strict pull ups
6 pistols with 15# KB as counterweight
4 rounds
Thanks Michelle!! I think its cute too.
WOD
2 Strict handstand push-ups
4 Strict ring pull-ups with turn out at the bottom and rings touch sternum at the top
8 Pistols from 17″ box
8 rounds + 2 HSPU
2×10 @ 165#
WOD 10 rounds flat
1000m row/800m run/1000m row/400m run instead of back squat
Wod: 2 Squats shy of 8 rds
forgot to thank Dave D. for judging yesterday.
BS 10×2@290
wod 2 w/ barbell OH OLS
2 rds + 3 OLS
14.4 again
176
Frustrating……
Happy birthday Ed!
Back squats @ 145#
WOD 2:
2 Strict hspu
4 ring pull-ups
8 alt pistols
6 rds + 3 ring pull-ups
Power snatch
1 @ 115,125,130,135,140,145,150,155, f x 4 @ 160… Got under it but lost I forwards and then backwards a few times.
AMRAP 10 min
2 HSPU
2 black band PLU
8 ‘side to side’ mod pistols
5 rds + 2 HSPU
Strength – Back Squat at 87% 10X2
135(5)-185(3)-205(2) 10X2 @ 230#
Mini Cindy. Quit at 5 min.
I pulled a lat muscle and it feels like I cracked a rib from last weekend.
Happy Birthday Ed!!!
Nice shirt Dupler, I’m sure you borrowed it from Breck. 😉
Back Squats
10 x 2 @ 250#
Still feeling sick, so skipped WOD and did 50 GHD sit-ups and a few muscle-ups.
Happy to do it, Diener. I don’t know how you and Jordan did that workout with a spring break hangover – nice work.
14.4 first attempt 158
Back Squats 10 x 2 @ 145#
WOD
2 HSPU (1 ab mat)
4 strict pull ups
8 pistols
8 rds + 2 HSPU
Finally thinking I can get rid of my ab mat for HSPU’s!!
BS 10×2 225
WOD mini Cindy w/ 25lb vest
6 rds 10 pushups
Front squat 2 x 10 x 260 lbs
Little Cindy – 9 rounds + 6 push ups
Mini Cindy
10 rds + 2 pull-ups
Boot camp w/Lisa, Stephanie, Joan and Patti (so glad you came back Patt!)..and you too Joan!!
Warm up w/jumping jacks, high knees, push ups, burpees, mountain climbers, bear crawls around cage, squats
Hill sprints:
5 hill sprints (from curb to fence and back is 1)
50 Kettlebell swings
4 hill sprints
40 lunges
3 hill sprints
30 sit ups
2 hill sprints
20 box steps
1 hill sprints
10 burpees
Bear crawl from back of gym to front
Back w/inch worm
Down w/one legged bear crawl
back w/frankenstein walk
Dumbbell Skills:
10 DB muscle snatches
5 DB press unders
5 DB drops with press at bottom
5 Right arm OHS
5 Left arm OHS
10 Alternating one arm snatches
Then repeated w/only 3 ea ea set
8 Turkisk get ups w/light dumbbell
20 Jumping jacks with front kick
20 Reverse lunge w/kick (10 ea leg)
10 alternating side lunge
10 squat thrust
10 bench dip and lift body and hold
20 Spider Crawl (10 ea leg)
Tabata push ups – 8 sets 20 secs work, 10 secs rest
Great job everyone! Thanks for “posing” for the pics!!! SEE YOU WEDNESDAY!
14.4
196
BS @ 140#
Mini Cindy w/ pistols
5 strict PU
10 push-ups
15 alt pistols
5 Rds +5 Push-ups
Squats 205#
Mini Cindy
5 reps away from 10 rounds