Friday 141107
5 Rounds for max reps of:
Every 3 minutes:
400 Meter run
Max rep kettlebell swings with remaining time (55#, 35#)
No rest b/w rounds.
Post reps to responses.
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*We will not have child care tomorrow (Saturday) morning. We apologize for the inconvenience.
Warm-up – 10 min
Even: shoulder press complex with barbell
Odd: pull-ups, 15 reps each min
*
Strength: shoulders (behind the neck presses)
Behind the neck strict shoulder press
3 sets of 3 (used 95 and 115)
then
Behind the neck push-press
3 sets of 2 (used 135, 155, 185)
then
Behind the neck jerk
3 sets of 1 (used 205)
*
WOD as rx’d
1st rd- 20; 2nd rd- 20; 3rd rd- 10; 4th rd- 17; 5th rd- 18
Total KB reps: 85
Did total of 49 kettle bell swings 15-10-8-8-8
40# kettle bell
STRENGTH:
Behind the head shoulder press
3@38’s ,3@38#’,3@48#’s
Behind the head push press
2@48#’s, 2@53#’s, 2@58#’s
Behind the head split jerk
1@58#’s, 1@63#’s, 1@68#’s
Wod
5 Rounds for max reps of:
Every 3 minutes:
400 Meter run
Max rep kettlebell swings with remaining time (55#, 35#)
20#’kb 16-10-4-4-6
No rest b/w rounds.
Kicked my butt!
Strength
3 bhsp @ 45-55-65(f)
3 bhpp @ 65-75-85
3 bhpj @ 95-105-115
WOD Rx = 54 reps
15-12-12-6-9
TGIF! 😄
Strength
FS
5 sets of 10 @ 155
WOD
105 KBS…25.20.20.20.20
Strength
FS
5 sets of 10 @ 155
WOD
90 KBS…22.18.15.15.20
Behind the head strict press
3 sets of 3@135
Behind the head push press
2@185
2@205
2@225
Behind the head split jerk
1@255
1@275
Failed@300
WOD
As Rx’d
35/30/30/25/25
Total=145
Strict Press Behind the Head – 55-60-65
Push Press Behind the Head – 70-75-80
Split Jerk Behind the Head – 90-105-125
WOD as Rx’d = 101 reps…..it was so cold this morning! Couldn’t feel my fingers at one point.
Did wod different
400 m run 15@35#
400 m run 10@45#
400 m run 10@45#
400 m run 10@45#
400 m run 8@55# then 2 @ 45# just to be even
Strict: 55-55-55
Push press: 65-75-75
Jerk: 75 85
Sharp pain on front of shoulders- felt so stiff
Wod: total 150
Kb: 35-30-25-28-32
Third round was tough!!
Swam at jenks pool- about 20 laps
930
Strict Press Behind the Head – 75-115-135
Push Press Behind the Head – 135-155-175
Split Jerk Behind the Head – 175-185-205
WOD from Monday
3 rds
21 DL 135
15 hang clean
9 thrusters
10:22
Then got 51 KB swings before 15 min cap
with Tanner in KS
Strength
5×3 back squats at 265#/175#
WOD
30 front squats at 155/105
Then
9-6-3
Ground to overhead 155/105 and Muscle ups
Tanner 9:2? And me 11:20
^^
From behind the head:
Shoulder press: up to 85#
Push press: up to 115#
Split jerk: up to 145#
WOD w/45#
23-15-15-15-17
85 total
CFFB “Volkswagen”
21-15-9
Bdy Wt Bench 195#
Strict Pull Ups (15 overhand, 15 neutral, 15 chin ups)
– 15:06
Strength
Behind the head sp 3-3-3
135lbs, 145lbs, 155lbs
Behind the head pp 2-2-2
185lbs, 205lbs, 225lbs
Behind the head jerk -1-1-1
245lbs, 255lbs pr, 275lbs pr!
Wod rx 20, 20, 10, 10, 12
Total= 72
45# KB
20-16-12-10-12
70 total
Strength
Strict – 135 155 175
Pp – 225 -245 – 255
Pj – 265 – 295(f) – 275
WOD rx
30
25
22
22
21
Score 120
From behind the head:
Shoulder press: up to 75#
Push press: up to 115#
Split jerk: up to 125#
WOD as Rx’d
32-32-32-30-30
Total- 156
Great work, Georgie!!! I would NOT have pushed myself so hard had I not seen your score. Geez, I feel like my head is going to fall off! 🙁
Behind the head strict press
3@85#
3@95#
3@100#
Behind the head push press
2@125#
2@145#
2@155#
Behind the head push jerk
1@175#
1@185#
(all regular shoulder press width grip)
WOD w/ 45#
400m-18kb
400m-0kb
200m-20kb
200m-20kb
200m-20kb
Ugh!
Strength
3 bhsp @ 45-55-65
3 bhpp @ 75-85-95
3 bhpj @ 105-115-125
WOD Rx = 131
30, 25, 25, 21, 30
Glad I got up. That was fun, but cold running!
Shoulder press
55-60-65
Push press
70-75-80
Push jerk
85-90
WOD rx’d=157
38, 32, 31, 28, 28
BTH SP: 3×135-145-155
BTH PP: 2×185-205-225
BTH SJ: 1×245-275f-275f
wod
25-20-13-12-15: 85 total
Behind the head shoulder to overhead up to 205 lbs.
WOD: 30-25-20-25-25 = 125 total