Wednesday 140730
With a 12 minute time limit, go for max reps:
50 Calorie row
40 Kettlebell swings (Men 55#, Women 35#)
30 Toes to bar
20 Handstand push-ups
10 Muscle ups
Post reps to responses.
Wednesday 140730
With a 12 minute time limit, go for max reps:
50 Calorie row
40 Kettlebell swings (Men 55#, Women 35#)
30 Toes to bar
20 Handstand push-ups
10 Muscle ups
Post reps to responses.
Warm-up: 2 min per exercise then 1 min rest
GHD ext: 55
GHD sit-ups: 30
Push-ups: 45
Sit-ups: 50
Row (cal): 38
Overhead squats w/ bamboo: 45
*
Strength: Push Press
5@95; 3@135; 2@155; 2@175; 1@185; 1@205(f)
*
WOD w/ modifications- did burpees for handstand push-ups & wall climbs for muscle ups
50 cal row (2:21)
40 KB swings (4:51)
30 toes to bar (9:05)
20 burpees (11:10)
10 wall climbs: only did 1 wall climb by 12:00
Strength push press 5-3-2-2-1-1-1
55-65-85-90-90-95-95
Wod time cap of 12 mins
50 cal row, 40 kb, 30 toes to bar, 20 handstand push-ups, & got 6 out of 10 wall climbs.
Arms are toast.
Strength push press
135# x 5
155# x 3
185# x 2
205# x 2
245# x 1
265# x 1 (tie PR)
WOD Rx
141 – got to muscle up with 2:15 left managed 3 fails and 1 complete MU
Completed 6 mu in the 12 min time cap. At 13:22 finished the wod
Push Press
75-85-95-100-105-115-125 (pr)
WOD
50 cal row (under 4 min)
40 KB 30#
30 toes thru rings
20 burpees
10 pull-ups
11:50
Push press
85-105-115-125-135-145(PR)-155(PR)-165(failed..half way..should have rested longer before attempting)
WOD rx’d
Through WOD at 11:16? Back to row and got 6 calories.
That lovely 50 cal row took me a long 4 min!
PP failed at 115#
Wod RX .. 2 MU attempts
Warm-up: 2 min per exercise then 1 min rest
GHD ext: 27
GHD sit-ups: 22
Push-ups: 28
Sit-ups: 51
Row (cal): 25
Overhead squats w/barbell: 21
*
Push press up to 150# (pr)
WOD w/1 abmat – made it through 17 hspu
Was doing great time til hspu 🙁
Total reps: 137
35 ohs
25 cal row
25 ghd su
20 back ext
40 sit ups
30 push ups
Push Press up to # 205
Both Dave and I looked massive after those push presses. I’m serious!
Did wod thru 2 failed mu attempts
Push Press: 85-95-105-115-125-135(pr)-140(pr)
Wod – finished 5 wall climbs (everything else rx’d)
Push press 110 (pr) 115 (f)
Wod w TTR (hands cashed after yesterday)
Made it to 2 HSPU
Nice PR’s ladies!
Warm up:
Row 25 cal
situps 52
OHS barbell 42
GHD 20
Back ext 30
Pushups 30
Push press to 225# (PR)
Wod: made to to 1 HSPu
Push Press
85-95-105-115-125-135-145(failed)
WOD as Rx’d
Thru 1 Muscle Up in 12 min time cap 🙂
Push Press
5 x 115, 3 x 155, 2 x 175, 2 x 205, 1 x 215 (pr), 1 x 215, 1 x 225 (f)
WOD as rx’d
Finished HSPU at 9:55 and then just had failed MU attempts.
Dupler’s right – we made Hans and Franz look small.
Strength up to 155# PR. Could’ve gone a little heavier.
WOD as rx’d although my handstand push ups were pretty week.. got to 2 bar muscle ups at time cap. Completed last 8 in 2 minutes post WOD
Warm Up = sandbagged
Push Press to 1@205(PR)
Nice job hitting that 215#, Tanner.
•
WOD rx -through 10 MU
Row: 2:36
KB: unbroken
T2B: 12-10-8
HSPU: 12-8
MU: false grip singles
WOD as rx’d-=made it back to the row and got 19 calories.
great job tanner
Strength: 1@215# PR
Wod as Rx: complete + 30cal
Thanks TS and Mitchell!
Push Press up to 205# (pr)
WOD. RX’d.
8 MU’s at 12 minute time cap.
MU’s were terrible today!
Nice job Tanner!
PP 1×235-255-275f
wod
through HSPUs
Push press to 205lbs.
WOD prescribed straight through and 10 calories
Strength (push press): 65 (5), 85 (3),95(2), 105 (2), 115 (1), 125(1), 135 (1) failed half way up.
Wod: 50 Cal row 2:47, toes thru rings, small hspu not full ones yet, 2 wall climbs.
PP 185#
WOD
2 muscle ups
Push press
5@135
3@185
2@205
2@225
1@245
1@255
Failed@265
WOD
As Rx’d
1 Round + 29 Calories
Score=179 Reps
Boot camp w/Kristi, Missy, Lisa and Michelle:
Warm up:
1 minute of jump rope (for every miss – 2 burpees)
10 V Ups
30 sit ups
30 Jumping Jacks
2 minutes of jump rope (for every miss 1 burpee
Wall sits for 1 minute
One legged wall sits 1 minute (30 secs ea leg)
25 donkey kicks low on wall
25 donkey kicks higher on wall
25 sprints on wall
Holding Handstands as long as you can (3 times)
AMRAP 12 mins of:
2 Bear Crawls (1 is to end of gym and back)
2 Rope Ascents from floor to standing
15 Box steps or jumps
15 knee raises
WOD 2 (can do 50 to 100 jumps ea time)
15 Kettlebell Swings
100 Jump Rope
20 Med Ball Crunch
100 Jump Rope
15 Wall ball cleans
100 Jump Rope
20 Med ball Wood chops
100 Jump Rope
15 Kettlebell Deadlift High Pull
100 Jump Rope
20 One-Arm Bent-Over Kettlebell (dor Dumbbell) Row (10 eac arm)
100 Jump Rope
20 med ball thrusters
10 Split box (from the box)
10 single leg drop down squat (from box)
No slackers tonight…then on to Red Rock for even more fun! Glad you joined us Rayus, Samantha and Joan!
Next boot camp is Monday at 5:30 PM…hope to see you there!
Word no muscle ups
Strength push press
135# x 5
155# x 3
185# x 2
195# x 1 (failed 2nd attempt)
205# Failed twice
WOD Rx
completed 9 MU
U.S.S. INDIANAPOLIS
1600M ROW
50 KBS (60/40)
3 MB LAPS (800 m)
***TIME***
WOD as rx’d
Finished row in 6:58
40# KB
16# MB for run
Total 16:07