Friday 140418
As many rounds as possible in 10 minutes of:
15 Wall ball shots (Men 20#, Women 14#)
1 Rope climb
Post rounds to responses.
Friday 140418
As many rounds as possible in 10 minutes of:
15 Wall ball shots (Men 20#, Women 14#)
1 Rope climb
Post rounds to responses.
Strength: 1 min each skill. 1 min rest between rounds
4 rounds- (thruster sets- 5 reps/4/3/2)
Thrusters: 135/135/155/185
GHD wall shots – used 6#: 10/10/8/5
Thrusters: 135/135/155/185
Pull-ups / dips: 18/20/20/15
*
WOD as rx’d
5 rounds
Wall balls unbroken
Strength:
Thrusters – 5@135,4@155,3@165,2@175
GHD wall ball – 15,10,10,10
Thrusters – 5@135,4@155,3@165,2@185
Muscle Ups – 2 consecutive non false grip w/ turn out per rd
•
WOD – 8 rds + 13 wall balls
Good race AT, good seeing you this am.
Jam packed hour, thanks Breck.
thrusters @ 75, 95, 115, 135
GHD sit up wall balls with 6#
2 MU
WOD as rx’d= 5 rounds
Thrusters
5×135, 4×145, 3×155, 2×165
2 muscle ups per round
WOD rx’d (sandbagged, very tough week)
5rds
Thrusters
95, 105, 115, 135, 155
GHD’s 10 per round with 6# wb
2 muscle ups per round
Wod rx’d
6 rds + 6 wall balls
thrusters @ 75, 95, 115, 135
GHD wall balls with 6# x 10 per round
3 MU per round
WOD as rx’d= 7 rounds + 2 WB
Thrusters at 65#
Wall ball GHD’s w/4# ball
Practiced strict pull ups
WOD w/10# qb & 12-13 ft rope climbs
4 rds + 1/2 rope climb
TGIF!!
Thrusters at 65#
Sit ups
Kipping Pullups and Ring Dips
WOD @12#
3 rds + 6 wb shots
Trying to get my consistency back on track!
Strength/Skill
4 Rounds of:
1 Minute: Thrusters (5 reps @ 135#-1st round, 4 reps @ 185#-2nd round, 3 reps @ 205#-3rd round, 2 reps @ 225#-4th round)
1 Minute: Muscle ups (7 consecutive each round)
1 Minute: Thrusters (5@135# ,4@185#, 3@205# & 2@225#)
1 Minute: GHD Wall ball sit-ups (15 reps with 6# ball each round)
1 Minute: Rest
WOD
with 19′ rope climbs
Rounds=8
Warm up with #115,125,135,145 thrusters
3 MU
WOD 5 rounds
Strength
GHD wall shots(4#)
Thruster 5-4-3-2
Dips 5-10 per set
Thruster weights 95-95-115-135#
WOD as Rx
6 rounds plus 8 Wall balls.
Thanks everyone for joining in on “COME ON MIKE”
Thrusters 85-95-105-115
10 GHD wall balls per round
2 bar muscle ups per round
WOD 15 wall ball shots and 15 double unders = 4 rounds + 15 WBS + 8 double unders
GHD Wall Balls with 6# – 15, 15, 15, 15
Thrusters – 5 x 135, 4 x 155, 2 x 175 (failed the 3rd), 2 x 180
Muscle Ups – 2 consecutive (1st time to do that), 1 + f, 2 consecutive, 1 + f
Thrusters – 5 x 135, 4 x 155, 3 x 175, 1 x 180 (failed the 2nd)
WOD as rx’d
6 rounds + 15 Wall Balls
Thrusters – 5×85 – 4×95 – 3×115 – 2×125#
w/4# GHD wall balls & pull-ups and dips
WOD – 5 rounds + 2 wall balls (last 2 rounds were around 10′ climbs)
GHD W/ 6# 10, 10, 10, 10
Thruster: 115, 135, 155, 175
Muscle ups: 1, 2, 3, 4, 5
WOD rx’d 7 Rds +3 WB
Thrusters – 5×85 – 4×95 – 3×115 – 2×125#
WOD rx’d – 5 + 3 wall balls
Thrusters: 115/115/135/135
GHD/8# medball: 10/10/10/10
pull-ups/dips: 10/10/10/10
Wod: subbed HSPU/ring rows for rope
5 rds + 15 WB + 3 ring rows
solid hour of work, nice programming Breck.
Thrusters: 95-135-155-165
GHD: 17-10-10-7 (I continue to struggle with these)
Thruster: 95-135-155-165
Muscle up: 7-7-7-7 (all unbroken)
WOD
As Rx’d
Score: 7+15 wall balls
Wall balls unbroken till the last round. Broke those up into 9+6
Still have yet to master the rope climb.
Thrusters
5@85-4@95-3@105-2@115
Muscle ups: 5 per round
WOD rx’d
5rds+7 wall balls
WOD
7 rounds
I don’t usually post but I got my first ring muscle up today!! 6 total
thrusters
95-135-165-195
wod
4 rds + 15 WB
Good job Royce!!
I can’t remember what I did it was bad tho ha ha
#135 on thrusters
2 rounds rxd then did wall balls and rope climbs from the floor.
I blame Jessica
Nice job Royce!
Boot camp w/Missy, Lisa, Patti and me
Warm up:
100 Jump Ropes
30 Lunges
50 jumping jacks
Then jog 400M- when you come in pick 2 of the following:
40 Box jumps or step ups
50 DU’s or 150 Single jumps
30 DB Thrusters
20 Burpees
50 Sit ups
40 KB Swings
25 Push ups
40 Lunges w/DBs
3 Tabatas (20 secs work, 10 secs rest) for 8 sets
Ski jumps
Crab kicks w/toe touch
Seated dumbbell press (only did 2 minutes of this)
3 rds
200 M DB Farmers carry (ea rd try to go up in weight)
20 step ups on Tires
PARTNER UP:
30 WB Squats (15 ea) Squat w/ball, stand and throw to partner, partner
squats and stands and throws ball back
30 WB Crunches. – (15 ea) one does the crunches while other stands and throws
ball to her
2 rds:
One set of partners does WB sit ups together while other set shuffles down and back twice throwing ball and then switch
Couple minutes of stretching. Where were the rest of you girls! Fun tonight!
See you next Monday!!
4 rds of 15 WB/3 HSPU