Thursday 140925
With a 20 minute time limit:
1 L pull-up
2 One legged squats (alternating legs)
2 L pull-ups
4 One legged squats
3 L pull-ups
6 One legged squats
4 L pull-ups
8 One legged squats
Continue adding 1 rep to the L pull-ups and 2 reps for the one legged squats until time expires.
Substitute regular pull-ups x 2 for L pull-ups and air squats x 3 for one legged squats.
Post results to responses.
Strength: Front Squat
5@225;3@245;2@265;2@275;1@295;1@315(f)
*
WOD as rx’d on reps and pistols, did Kipping pull-ups for L pull-ups
– completed 13 rounds (13 pull-ups & 26 pistols)
Total- 91 pull-ups, 182 pistols
FS
5@135
3@155
2@165
2@175
1@195
1@210(pr)
1@215(f)
WOD as rx’d=12 rounds
Strength:
EMOM 5 – 3 man makers (35# DB’s)
3×3 Front Squat @ 225
WOD: EMOM 10
8 KB SDHP (55#)
ME box jumps (24″)
18-13-15-15-13-13-13-13-13-14=140
FS
5@155
3@205
2@225
2@245
1@265
1@285 (pr)
WOD as rx’d=10 rounds + 4 L pull-ups
Front Squat – 255#
WOD – subbed MU for L pull ups, I have officially lost the MU.
Front Squats: 5-3-2-2-1-1-1 @ 85-95-105-110-115-125-135
modified WOD
mix of strict & kipping pull ups, pistols holding onto a bar, air squats, and GHD sit ups
Totals: 35 pull ups, 30 pistols, 130 squats, 90 GHD’s
Mod WOD with strict pull-ups, mod pistols, and added ghd’s that increased by 3 each round = 7 rounds
Front squat up to 155#
5k
22:52
Wonderful Amarillo this week. Did some good ol hotel gym mile sprints
Mile 1 8:40
Mile 2 8:39
Mile 3 8:37
Walked 1-2 min between mile1&2. Total workout was about 30 minutes.
Challenged myself to not go down in speed only up. Stayed between 7 and 7.5
5×245,3×295,2×315,2×335,1×345,1×365(f),X
12 RDs with pistols
Strength up to 125# PR
Wod
L-pull-ups 12 rds
Weird side one legged squat thingy 15/24th rd
No doubt as awkward looking as it felt. Thanks for the push today Steph!
FS up to 125#
Wod started with L and some pistols then finished with strict PU and the one legged squat thru 20….
Front squats up to 185# (205# f)
WOD
2-3 ring pullups for 6 rounds, 5-6 kipping bar pullups rest of wod
Regular pistols, rx scheme (2-4-6-etc)
14 ring pullups, 16 kip
110 pistols
I 💙 pistols 😊
Garage wod
9 rounds of “DT”
12 DL – 9 hang clean- 6 jerks
Did 3 rds each of 155-135-95
5 burpees between each round of DT = 50 total
24:28
Front squats
135, 155, 185, 195, 205, 245 (f)
WOD
10 rounds
about half of my pistols were not to deep enough to be legit
Front squats to 255lbs. Maybe a pr. Can’t remember but pretty close if it wasn’t a pr.
Wod prescribed wroth attempts counted through round 10 plus 16 pistols
FS 5/3/2/2/1/1/1
105/135/165/195, skipped singles..stupid back 🙁 Thanks, Tim, for listening to me whine about already having the back of an 80 year old.
WOD, same rep scheme with blue band strict plu and pistols to ~15″ box (short box 25# bumper)
completed round of 4 PLU/10 pistols + 2 plu into round of 5
FS
5@115
3@135
2@165
2@185
1@205
1@225(pr)
1@245(f)
WOD as rx’d=10rounds +2LPU
FS – 135, 155, 175, 185, 205(pr), 185, 185
Mod WOD (same rep scheme):
Squat Clean + Front Squats (135lbs.) and Muscle Ups
8rds + 7 MUs (45FS + 43MU)
FS 1×295-310(pr)-320(pr)
wod
10 rds + 6 PLU
Front squats up to 155#
WOD doing kipped L pull ups and pistols with box:
10 rds + 11 L pull ups
Only did the strength today
last single FS 90# – Felt pretty light..should have gone heavier
Great job 9:30 and Nooners!! I only see 5 posts of the 14 that did the WOD in these 2 classes…. you all should post! Congrats on your Front Squat PR Sarah!!!
5 @ 95#
3 @ 115#
2 @ 135#
2 @ 145#
1 @ 165#
1 @ 165#
1 @ 185#
WOD- almost 11 rounds
Strength 85/115/135/145/155/165 (pr)/180 (f)/ 175(pr)
Wod: pistols holding a 20# kb
To 9 L pull ups and 6 pistols. Legs were on fire!