Thursday 150212
4 Rounds for time of:
3 Deadlift 345/230 RX+ 405/265 55+ 265/180
6 HSPU RX+ 4/2″ deficit 55+ 4″ rise
12 Pistols (6ea leg) 55+ KB Goblet Squats (same wt as KB swing)
18 KBS 24/16 RX+32/24 55+ 20/12
Post time to responses.
Thursday 150212
4 Rounds for time of:
3 Deadlift 345/230 RX+ 405/265 55+ 265/180
6 HSPU RX+ 4/2″ deficit 55+ 4″ rise
12 Pistols (6ea leg) 55+ KB Goblet Squats (same wt as KB swing)
18 KBS 24/16 RX+32/24 55+ 20/12
Post time to responses.
20 min row for distance =3934m
Shoulder Press
5×5 @ 115, 7 on last set
WOD heavily modified
4 rds for completion, did 1 rd every 4 minutes.
3 DL @275
6 HSPU
12 Goblet Squats @70
18 KB Swings @70
All movements unbroken.
Strict press
5 sets of 5 at 95
Wod=14:46
3 deadlifts @ 255
6 4in deficit HSPU
12 pistols
18 KB @ 55#
Everything unbroken
Strength: 5×5 @ 145 last set 6
Wod rx+ with goblet squat- 15:30
Nothing left in the tank hope tomorrow is drinking wod
Mitchell you had 295 on the bar, not 255
Shoulder Press
5×5 @ 45# DB, 7 on last set
WOD
4 rds for time
3 DL @345
6 box push-ups
12 Goblet Squats @55#
18 KB Swings @55#
All movements unbroken.
Total time 9:28
Strict Press: 4×5@135; 1×10@135
Wod
DL@345
HSPU 4″ deficit
Pistols
KBS@70#
Time: 10:01
Strict Press 5×5
4×5 @ 155lbs 1×6 reps
4 rounds for time
3 deadlifts @ 345lbs
6 hspu with 4 in deficit
12 pistols. Some were suspect 🙂
18 kb @ 70lbs
Time=12:57
Strict press 4 sets of 5 at 65#, 10 @ 65#
WOD: 4 rounds for time
5 deadlift @ 145#
6hspu on box
12 goblet squats 35#
18 KBS
13:24
Strict Press
4 Sets of 5 @ 140
1 Set of 7 @ 140
WOD
with
345# Deadlifts
4″ deficit HSPU’s (strict)
Pistols
70# Kettlebell
Time: 10:25
Shoulder Press 5×5
Started with 85# on 1st set, then went down to 75# for rest. Last rd 10 reps
WOD… Modified the crap on this!
DL w/ 150# 6 reps rds 1-3, then did 3 reps last rd. LBS literally kills me..should just stop DLing.
6 HSPU w/ 1 ab mat
12 goblet sq w/ 35# (had to go down to 30# KB last 2 rds)
18 KB swings, 35# rds 1 & 2, 30# rds 3 & 4. 15:05
Very frustrating 😤
Strict press
5@115
5@115
5@115
5@125
7@125
Wod = 11:45
3 DL 275#
6 HSPU (1 rd strict, 2rd ab matt, 3rd ab matt didn’t touch, head 4rd barely bent elbow)
12 Goblet squats 55#
18 KB 55#
Wod Rx+
Deadlift 405#
Hspu 4″ deficit
Pistols
Kb swings 70#
Time: 9:47
Shoulder press
5×5 @95#
WOD w/1 ab mat, everything else rx
9:54
6 DL 125#
6 HSPU w/ 3 ab mats
12 Goblet 25#
18 KB swings 25#
Time: 9:01
Tired…4th day in a row
Shoulder Press
5×5 95#
Wod w/ 1 ab mat, 255 on DL
55# KB Goblet Squats
55# KB Swings
10:40
5X5 @ 115 (11) on the last set shoulder press
10:32 with goblet squats #55
Shoulder Press
4 x 5 @ 140#
1 x 8 @ 140#
WOD
Only did 2 rounds – still trying to ease back into it
Round 1: 345# DL, 6 HSPU, 12 Pistols, 18 KB @ 70#
2:34
Round 2: same as round 1 except 275# DL (LBS)
Didn’t check time after changing weights
AT w/ yesterday’s Front Squats mixed in:
Warm up – 3 rds of:
100m row-10 GHD-10 GHD sit ups-10 strict pull ups-10 elevated push ups (20″)
Single Arm DB Bench 3×8 each arm 50-60-70
Single Arm Extended DB Bench 3×8 ea arm 50-60-70
Superset w/
Front Squat 5×5 @ 205
Then,
DB Bench 4×6 @ 65-75-85-90(4)
Look at you glow steph!!!😍
10 mile run
Strength strict press
5@65#
Last set 10 reps
Wod w 180#
Hspu w one mat and no wrist pain woohoo
35 kbs
9:35
Strength w/55#
Last set x8
Wod w/135# DL, Box HSPU, 25# KB
7:46
Felt like I should have done more so ran 2 miles when I came home.
WOD Rx+
Deadlift (405#)
HSPU (55# Plate)
Pistols (Rack Assisted)
KB (70#)
16:41
Good job, Michelle!!
SP @ 145
5-5-5-5-8
wod almost+ (2 rds w/ 405DL, 2 w/ 335)
19:22
sp 135#
wod: 345#, abmat, goblet squats
16:24
Strict Press
5×115
5×115
5×125
5×135
7×125
WOD
4 Rounds:
3 DL 274#
6 HSPU
12 Goblet Squats 55#
18 KB 55#
9:37
Strict press @65# last set did 10
Wod: 230# dl,hspu w 3 ab mats, goblet squats w 35#, kb swings w 35#.
8:37