Friday 140912
For reps:
With a 7 minute time limit:
1000 Meter row
Max rep shoulder press (Men 115 lbs, Women 75 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push press (Men 165 lbs, Women 115 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push or split jerk (Men 205 lbs, Women 135 lbs)
Post total reps to responses.
Compare to December 18, 2012.
Round 1
Row=3:55, SP @ 45lbs dumbells 39
Round 2
Row=4:13, PP @ 55lbs dumbells 23
Round 3
Row=4:23, PJ @ 55lbs dumbells 20
WOD
3:57 row & 14 SP
4:11 row & 11 PP
4:17 row & 9 PJ
Wod
Row 3:40 sp 115 – 30 reps
Row 3:49 pp 165 – 20 reps
Row 3:52 pj / sj – 185 – 13 reps
WOD as rx’d for women
1st 1000 meter row: 3:29
Max shoulder press (75#)- 44 reps
2nd 1000 meter row: 3:38
Max push press (115#)- 42 reps
3rd 1000 meter row: 3:46
Max push jerk (135#)- 32 reps
WOD modified
1st 1000 meter row: 3:45
Max shoulder press (95#)- 30 reps
2nd 1000 meter row: 3:55
Max push press (115#)- 30 reps
3rd 1000 meter row: 3:56
Max push jerk (135#)- 30 reps
I didn’t note my row times. If Henry posts his, I was just behind him on each
Max shoulder press @ 115#: 22
Max push press @ 165#: 12
Max push jerk @ 185#: 5
WOD modified
1st row 4:09
Press @95#: 21
2nd row 4:11
PP @ 115#: 16
3rd row: 4:13
Jerk @ 135#: 16
Row times: 3:23.4 – 3:37.2 – 3:40.8
Max shoulder press @ 115#: 16
Max push press @ 145#: 17
Max push jerk @ 195#: 7
Total = 40
Shawty gotta 🎶Row Row Row Row Row Row Row🎶
(Thanks Diener!)
Shoulder press 17@ 48#
Push press 10@ 68#
Push jerk 10@ 68#
SP @ 65# = 21 reps
PP @ 85# = 20 reps
PJ @ 105# = 10 reps
TGIF!!! And great job on your first week back Melanie!
Ben must be in lead.. Kissing those biceps while doing his box jumps.
wod as rxd:
115# – 25 reps
165# – 15 reps
205# – 7 reps
total = 47 reps (PR)
last time had 46 reps @ 95#, 145#, 185#
Sarah, I’ll never hear that song the same again…
WOD rx’d
Shoulder press: 20
Push Press: 13
Split Jerk: 7
Total=40
Row 4:23 SP@ 65#-16
Row 4:33 PP@ 85#-15
Row 4:32 PJ@ 95#-11
Diener and Sara thanks for making that workout way more fun 🎶
WOD as RX’d:
Shoulder Press = 20
Push Press = 13
Split Jerk = 2
Total = 35
Shoulder Press @ 65# = 27
Push Press @ 105# = 13
Split/Push Jerk @ 125# = 5
Total = 45
Definately a PR on weight. Last time – 55#, 75#, 85#
Great job – Jessica, Jim and Diener for going RX!!!!
Row 3:45 SP@ 115#-27
Row 3:48?PP@ 165#-7
Row 3:27 PJ@ 165#-1
Shot my “WOD” first round of presses, my shoulders were done
Row- 4:11, 4:14, 4:16
WOD w/ 115#, 145#,165#
20
18
10
48 total
WOD rx’d
Shoulder press: 28
Push press: 16
Split jerk: 10
Total: 54 (pr)
Didn’t time rows, all were ~4:15
PS I 💜💜💜💜💜 this WOD!!!
WOD Rx
115 – 36
165 – 20
205 – 8
Total 54
Amazing job, Michelle!!!!!
Rows ~4:30
115: 30
165: 23
205: 10
Boot camp w/Kristi, Lisa and me:
Warm up:
30 jumping jacks
30 high knees
30 flutter kicks
30 walking lunges
30 sit ups
8 is enough -ab exercises w/med ball:
20 rolling push ups
20 tricep push ups
15 Shoulder toss
Wiper/crunch combo (10 wipers, 25 crunches)
15 Rolling squats (these were hard..so did med ball sit ups)
(will have to work on these!!!)
10 lunge with Overhead twist
10 med ball RDL (one leg off ground, bend over w/ball w/leg back, stand with ball to chest and leg in front)
30 curl crunches
Tabata (20 secs work, 10 secs rest) for 8 rounds of Air squats
3 rds:
15 – 12″ box jumps
15 – 17″ surfer pop ups (all modfied w/jump up and back and step up on box)
15 – 20″ squat (to box) then stand and press w/dummbells (I used 10#)
2 times Plank walk around 2 mats
3 sprints to end of building and back
30 push press with dumbbells (I used 20# dumbbells)
Tried a few skills on mats. Great job Kristi and Lisa…missed you Lisa and Stephanie.
(Joan, hope you and hubby had a fun night!)
Next boot camp will be Monday, the 15th at 5:30 PM