Monday 140707
2-4-6-8-10-8-6-4-2 rep rounds for time of:
Handstand push-ups
Power snatch (Men 115#, Women 75#)
or
4-8-12-16-20-16-12-8-4 rep rounds for time of:
Push-ups
Overhead squat (Men 75#, Women 55#)
Post WOD of choice and time to responses.
Monday 140707
2-4-6-8-10-8-6-4-2 rep rounds for time of:
Handstand push-ups
Power snatch (Men 115#, Women 75#)
or
4-8-12-16-20-16-12-8-4 rep rounds for time of:
Push-ups
Overhead squat (Men 75#, Women 55#)
Post WOD of choice and time to responses.
Strength: 5 sets of Power snatch / OHS complex
1 power snatch + 3 Overhead squats with 3 sec hold at bottom for each OHS
95/115/125/135/155
*
Did 2nd WOD as rx’d
Push-ups / overhead squat combo (75#)
Finished at 17:14
Strength: 5 sets of Power snatch / OHS complex
1 power snatch + 3 Overhead squats with 3 sec hold at bottom for each OHS
95.115.135.145.150
WOD RXD
12:52
Strength: 5 sets of Power snatch / OHS complex
1 power snatch + 3 Overhead squats with 3 sec hold at bottom for each OHS
95.115.135.145.150
WOD modified
HSPU/PS
2/2
4/4
6/6
3/8*
5/10
4/8
3/6
2/4
1/2
=19:39
strength
1@75,95,115,125,135(f on power snatch)
WOD as rx’d=20:04
1 power snatch to 3 OHS
95/115/135/155/195
Wod as rxd 18:38
1PS+3OHS
125#
WOD with 1 abmat & 95#
19:57
Strength:
1 Power Snatch + 3 OHS w/ 3 sec hold at bottom
65-95-115-125-135
HSPU/PS WOD
As Rx’d
Time: 10:50
HSPU strict and unbroken
Great to be back!
Strength up to 155
Wod rxd 19:55
Wod as rx’d – 16:48
Strength up to 75
WOD 2 (p/u & OHS) 17:59rx
Wod 1 RX 15:42
WOD 2 thru the 20’s = 15:22…..hated to quit but my body said no more after the 20’s.
wod # 2: 10:58
Melissa……stop cheating in the warm ups or I will tell on you!
Mash-up! Started w/WOD2
Push-ups/OHS through 20
Descending WOD1
Push-ups/Power snatch (14:34)
Nice Job 9:30!!
Strength 5 sets power snatch with 3 OHS
55-60-65-75-80(pr) (f) on the OHS but pr for me on the snatch
WOD
4-8-12-16-20-16-12-8-4
Push ups
55# snatches
Completed thru the second 12’s + 1 push up
Strength – Snatch/OHS complex
5 sets of 1 snatch + 3 OHS with 3 sec hold at bottom
75-85-95-105-115 completed all rounds.
WOD #2
4-8-12-16-20-16-12-8-4
Push Ups
OHS with 75#(Rx)
11:40
Started breaking up the WOD between the first 12 to second 12 reps like a Taylor Swift song.
Strength up to 95# went way too light
WOD 1 w/ 1 ab mat
11:55
WOD #2 11:17
Dupler you kicked ass and I’m positive it was faster than 10:58
Motivation Monday!!!
http://youtu.be/WMUXw8J2Kto
Strength
95 – 115 – 135 – 145 – 155
WOD 1 as rx’d
DNF – made it through 5 HSPU in the round of 6 on the way back down @ 20 minutes. Snatches were pretty good, but hit a wall on HSPU.
Thanks Royce…its Breck! Since he turned 38 he’s been a hater!!
Strength complex
65-85-95-110-120(PR for power snatch)
WOD rx’d
9:35
Strength complex of 1 power snatch/ 3 OHS with 3 second hold= up to 135lbs.
Snatch WOD as RX’d = 17:38
Strength to 135#
WOD 1 w/95#
14:51
Strength to 155
Wod- 16:31?
1 Power snatch + 3 OHS (3 second hold in the bottom)
135/155/165/175/185
WOD #1
As Rx’d
Time: 9:38
PS + 3OHS Complex
115-135-155-175-185(f PS)
•
WOD – 11:09
*All HSPU unbroken and kipped.
*Snatches all singles.
Strength
115-135-145
Stopped after third set to preserve wrists
Wod 1 as Rx 14:56
Killed it TS
Strength – up to 105#
Wod 1 rx’d – 13:53
that was my post ^^^^^
Strength of 1 snatch + 3 OHS with 3 sec hold at bottom up to 155lbs.
WOD 1 prescribed in 12:05. Snatches killed me
Strength
125 that’s all my wrists could take
WOD 1 Rx
15:13
Power snatch+ 3 OHS w 3 second hold
85-115-135-155
(Rayus said I didn’t hold for 3 seconds) I guess I only did 4 sets?
Mod WOD
4-8-12-16-20
PU
alternating OLS assisted
13 or 15:xx I don’t remember
Got a little overheated at noon class so ended up going to two hours of Pilates
Strength to 155# failed on 175#
WOD 1 Rx’d – 17:30
Power Snatch + 3 OHS w/ 3 second hold at bottom
85-95-105-115-125(f)
WOD #1 as Rx’d
8:05
Strength @ 55-65-70-75-75
Wod scaled / 2 ab mats & snatches @ 60lbs
12:54
PS+3OHS w/ 3s holds in the bottom
95-115-135-155-175
wod 1
16:16
Strength 65-75-85-95-105#
WOD rxd 12:29
WOD #1**
75, 95, 115, 135, 145(f on OHS)
HSPU + Jerk WOD as Rx’d: 17:30
*snatch WOD
Welcome back Lucas!
WOD #2
As Rx’d
17:50
Rest 1 minute
Row 1000M
3:42
Good job Dupler & Royce
Boot camp w/Lisa, Missy, Stephanie, Michelle, Summer and Stacy (Summer, hope you and Stacy will be back!) Missed you Kristi (and Joan and Karin)
Warm up:
From side door to water fountain:
Down w/Frankenstein walk
Back w/fluuyer kicks
Down w/bear crawl
Back w/high knees
Down w/inch worm
Back w/franenstein walk
Each picked two of the following to to Tabato: 20 secs work, 10 secs rest for 8 sets:
Air Squats
Sit ups
Jumping jacks
Push ups
Box steps
Following stations set up and everyone rotated through these twice – 30 to 40 secs at ea station:
Box Steps
Kettlebell swings
Air Squats
Sit ups
Push Ups
OH Sqats w/bamboo
Dumbbell strict press
Stationary lunges
Plank hold
1 rd:
200 M jog w/dumbbells
15 walking lunges w/dumbbells
15 thrusters w/dumbbells
15 renegad rows w/dumbells
15 burpees
30 secs of ea = 2 rds (rotating)
Lateral jump over barbell
Box steps
Kettlebell swings
Burpees
Finished w/hanging on bar as long as you can. Missy was able to hang the longest!!
Great job girls! It was super hot but you did not stop!!
Strength – up to 57#
Wod 2 w/35# OHS (at 20 repls switcxhed to half OH squats and half pwer snatches)…was able to do all regular push ups:
19:25
Just realized I left this off the boot camp activities tonight:
2 per team:
2 rds
2 Teams do med ball sit ups while one team shuffles (lateral) throwing ball back and forth (outside side door to basketball goal and back)
A lot of work for one hot night!
Strength: 5 sets of Power snatch / OHS complex
1 power snatch + 3 Overhead squats with 3 sec hold at bottom for each OHS
75/95/115/125/145
WOD #1 rx’d
17:42