Friday 150410
For Time:
Run 800m
21 Back Squats 95/65
21 Pull-Ups
Run 600m
15 Thrusters 95/65
15 C2B Pull-Ups
Run 400m
9 OHS 95/65
9 Bar Muscle-ups
Post time to responses.
Friday 150410
For Time:
Run 800m
21 Back Squats 95/65
21 Pull-Ups
Run 600m
15 Thrusters 95/65
15 C2B Pull-Ups
Run 400m
9 OHS 95/65
9 Bar Muscle-ups
Post time to responses.
Squats
10@225-6@255-4@275-4@275-10@225
WOD rx – 18:16
*everything unbroken until Bar MU (3-4-2)
Runs were very slow, squat strength put a hurt on me.
Good job Andy B. a full week of strengths has to be some sort of PR!
True Tyler. Strength 5 days in a row. No run to Louie’s. Pr
Went super light on squats (100# I think)
WOD = 20:38
scaled PLU to 12-9-6
Tough week! TGIF! 🙂
Wod modified*
Did 200 m farmers carry with 35# kbs for all runs
9 burpee ring MU
17:10
10 burpees
Squats
10@225-6@255-3@265 (hurt the back, didn’t finish the rest)
WOD rx – 12:52 through the 9 OHS
17:55 total with Bar MU (failed 4 times, definitely a weakness)
Quick Garage WOD
3 Rounds:
Row 1000m
20 ab reps (floor wipers, plank jacks, unanch military s/u)
10 push-ups
B there is nothing quick about 3000 m of rowing
Back Squats
10@145 6@165 5@175 5@180 10@145
Wod rx w/ bar muscle ups
15:25
Back Sq
10@140
6@160
4@170
4@170
10@140
WOD rx’d, pull-ups in place of MU’s
19:21
I’ve been advised my back squat went up to 125#. Thanks Jennifer. 🙂
Bs
10@85
6@95
2@125
2@125
10@85
WOD
65#
21kipping pu
15 Kipping pu
9 wall walks
22:12
Mod wod.. I did Stones wod
35# kb farmers carry 200 m
21 bs 65#
21 PU
Kb farmers carry 200m
15 thrusters
15ctb
400 m run bc my shoulders were dead
9 ohs
9 bar MU attempts
Only got 1 MU today
Back Squat
10 @ 85#
6 @105#
4 @ 125#
4 @ 125#
10 @ 85#
WOD w/55#
*21, 15, 9 jumping PU from floor
18:36
WOD. Rx’d.
13:46
Good Job Royce!
Back squat
10@115
6@125
4@135
4@135
10@115
Wod w 65# and all reg pull-ups
15:24
Strength – 185, 205, 215, 215, 185.
WOD rx’d – 18:18
Back squats
145-165-175-175-145 (not prescribed % by about ~7-9% each set)
WOD w/pullups last set instead of bar MU
19:55
Back Squats (not Rx’d on %)
10@ 145
6@ 175
5@ 185
4@ 195
10@ 145
WOD as Rx’d
thru 4 Bar MU’s at 20 minutes, ripped and called it good. Need work on the “kipping” part of those 🙂
Thank you for squatting with me, Laura! You looked super strong!
Great work today, nooners! 🙂
Back Squats (not Rx’d on %)- Ditto for me too Nicole!
10 @ 115
6 @ 125
4 @ 155
4 @ 155
10 @ 115
Wod rx’d – 19:05
Nicole, I think that set of 4 was rx %!
Thursday 150409
As many rounds as possible in 3 minutes of:
250m Row
10 Deadlifts (115#)
5 Hang Power Snatch
Max Reps V-Ups
Rest 3 Minutes
Repeat 3 more times for a total of 4
V-Ups: 23 | 21 | 25 | 26
Rachel getting it up! Keep up your training consistency.
Back Squats 205-245-265-265-215
WOD = 15:30
Had to scale all the pull-ups and bar muscle-ups to Strict Pull-ups. My shoulder could not handle the kip today. No excuses, just trying to be smart. I cannot resist this WOD as it is one of my favorite creations.
Back Squat
10@265
6@300
5@330
4@330
10@265
WOD
As Rx’d
Time: 15:15
Wod as Rx’d- 13:18
Strength:
Misc 135-185# backsquats, still walking like a cripple from front squat day
Yesterdays max-rep TTB WOD Rx 115#
26-24-20-21
Total 91
10 burpees
WOD Rx = 13:21
Thanks Sean you too and David as well!
WOD rx 16:00
First muscle up today.. Finally!!
Strength
10 @ 225
6 @ 245
4 @ 275
4 @ 275
8 @ 225
WOD RX
15:40
BS
10@245
6@275
4@295
4@295
10@245
wod
20:15
Med ball OHS
10@14#
6@25#
5@30#
5@30#
10@14#
1200m run
10 burpees