Friday 150911
2 RFT:
30 Air Squats or 10 Pistols (alternating)
30 Pull-ups or 10 MUs (bar or ring)
30 Sit-ups (ab-mat anchored) or 10 GHD situps hands touch floor/females touch 8″rise
30 Hand Release Push-ups or 10 Strict HSPU
30 Deadlifts 135/95lbs or 10 Deadlifts 295/205
Post time to responses.
Strength – 135#
WOD w/ air squats, pull-ups, GHD, HSPU & 295#
11:30
Bench Tempo
5×5 w/ 85# (60%)
WOD
30 Air Squats
20 pull-ups
10 GHD’s
30 HRPU’s
30 DL w/ 95#
15:14
Tempo Bench @ 105# w/ 5 ring dips
WOD = DNF…did 1 round and called it a day….TGIF!!!
Strength: Tempo bench- 5 sets of 4 with 185#
*
WOD as rx’d –
Air squats, pull-ups, GHD sit-ups, hand release push-ups, 295# DL
Completed @ 11:49
Strength with 85#
Wod:
30 squats
30 pull ups
10 ghds to floor
30 hrpu
10 dl @ 205
13:29
Tempo Bench
#205
4,4,4,5,5
–
Wod
All 30’s except the 10 hspu
10:56
Breck was on fire this AM… Watchout
Strength:
135# sets of 5, 4, 4, 4, 4
4 ring dips after each set
WOD:
Participated for a round, then gave in to exhaustion.
30 air squats
30 pull-ups (as broken as shattered glass)
10 GHD sit-ups (only broken because I fell out of the machine)
30 hand release push-ups, sets of 5
10 deadlift @ 225#, 2×5
End of week 8, ready for next week!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
strength: participated
•
2 rounds
10 pistols
10 MU
10 GHD
10 Strict HSPU
10 deadlifts @ 245#
12:28
Bench tempo 5 x 5 w/65#
WOD
2 rds
30 squats
15 pull ups
10 GHD sit ups – touch floor
30 HR push ups
30 deadlifts @ 95#
15:08
TGIF! 😀
Bench tempo
5×4@105
WOD-2rds
10 pistols
10 ring musle ups
10 GHD
10 strict HSPU
10 deadlifts w/my scaled 185# (heavy for me!)
15:47? Deadlifts took forever!
Bench temp:
5@205
4@205
5@185
5@185
5@185
8 ring dips in between each.
Wod: 2 rounds of
10 pistols
10 Mu
10 Ghd
10 strict Hspu
10 deadlift@295
8:25
Tempo backsquats @ 205
WOD: participated, MU were a disaster
Awesome job on those MU Meredith! making it look easy!
Wod
10 pistols
30 pull ups
10 GHD
10 hspu. Kip
30 DL 95#
Did some bar muscle ups in the mix..
13:?
Haps b day, Judy
Bench tempo w/ 135#
WOD. RX’d.
The 10-rep version w/295 DL
10:19
Strength – Bench Press Tempo
5×5 @ 155# (wide grip)
Wod RX
2 Rounds:
10 Pistols
10 Muscle Ups
10 GHD
10 Strict HSPU
10 Deadlift @ 295#
11:45
Tempo Bench
5x (4-5) @ 85#
Wod
Still recovering from Mexico and really only intended to do 1 round. But…
2 rounds:
30 air squats
15 PLU
10 GHD’s
30 HRPU
30 DL w/95#
12:32
HAPPY BIRTHDAY, JUDY!
Really fun class, Nooners!
Tempo Bench
5×4 @ 105
WOD
Round 1: 30’s
Round 2: 10’s w/ 5 MU attempts and 20 pull-ups
Well past the time cap… thanks Justin for counting my reps, appreciate you 🙂
Tempo Bench
5×4 @ 105
WOD
w/10 pistols
10 pullups
10 GHD
30 push-ups
30 DL
13:55
Worked MU progressions instead of strength
WOD w/ pistols, bar MU, GHD, HSPU w ab mat, 195# DL
13:33
Tempo Bench
165# x 5 x 5
wod: air squats, pull-ups, GHD, push-ups, 295#
19:43
spent most of time on pull-up bar
good noon class.
Bp tempo 135#
30 Air squats
30 Pull ups
10 Ghd
10 strict Hspu
30 deadlifts 135#
17:42
Tempo bench
5×5 @ 165
Wod with 30’s
14:01
I counted 29 or 30 at the noon class so I just skipped the strength….will do it at home tonight.
WOD w/10 pull ups from bench and 5 ring rows first round and 20 ring rows second round w/85# for 30 dead lifts ea round, only 15 hand release push ups ea rd
17:15
Strength – Bench Press Tempo
5×5 @ 135#
Wod RX
2 Rounds:
10 Pistols
10 Muscle Ups
10 GHD
10 Strict HSPU
10 Deadlift @ 295#
Time: 7:15
Happy Birthday Judy!
Tempo bench press
2×5@135#
3×5@165#
WOD
2 rounds
30 air squats
10 ring MU
10 GHD
10 strict HSPU
10 DL @275#
16:34
Tempo BP@205
4-4-3-3-3
wod w/ 10s & BDs
16:20
Happy birthday Judy!!!! Looking faaaabulous!
Tempo bench 4-5@95# w ring dips
Wod w progression pistols, pull ups, ghds, Kipping hspu’s, deadlifts 205#
11:55
4 @ 235
4 @ 235
3@ 235
3@ 235
3 @ 235 ( true 75% and stupid hard)
Wod w all 10’s: 9:39
3 RFT:
5 KB Right Arm Thrusters (55#)
15 KB Swings (55#)
5 KB Left Arm Thrusters (45#)
15 Box Jumps (24″)
6:09
Rest 4 minutes:
Run 400m
Row 500m
Run 600m
Row 750m
Run 200m
Row 250m
13:07
Bench tempo w/65#
5, 5, 5, 3, 5
WOD
2 rds
30 squats
30 pull ups 1st rd/ 15 2nd
30 sit ups
10 HSPU w/ 2 ab mats
30 deadlifts @ 95#
20:31 (had only 8 DL @ 18:00)
Pull ups were awful tonight!
Happy Birthday Judy!!! Greaaaattt pic
Forgot to post this earlier!
Strength:
5×5 tempo bench press @165
Metcon:
2 rds
30 air squats
5 MU
10 GHD
10 HSPU
10 Deadlift @295
14:36