Tuesday 150915
Sprint Training
For Time:
6 Hang Power Clean 135/95 RX+ 185/125 55+ 105/70
5 Over Bar Burpees
40 Double unders or 40 ski/mogul jumps over barbell
5 Over Bar burpees
6 Hang Power Clean
Rest 2 min
Repeat 3 more times for a total of 4rds
Post time for each round and total time minus 6 minutes of rest.
Pull-up workout:
1 min max strict pull-ups: 12 reps
1min rest
1 min max chest-to-bar pull-ups: 3 reps
1min rest
1 min max pull-ups: 20 butterfly pull-ups
*
WOD as rx’d: used 135# for HPC
1st rd- 1 min
2nd rd- 1:17
3rd rd- 1:45
4rth rd- 1:40
*
Completed @ 11:42 (-6 min rest) = 5:42
*
50 sit-ups
Strict: 11
C2B: 15
PU: 37
Sprint:
1:47
1:44
1:49
2:09
50 unanchored situps
Jeremy…so fast! Way to kill those DU!
Strict (w/band) – 9
C2B (w/band) – 6
PU – 15
Sprint with 85# & 10 Single/Double (trying to work on stringing them together)
2:27
2:26
2:43
2:34
50 anchored sit-ups.
Strict pull-ups 16
Ctb 16
Kip pull-ups 24
–
Wod mod @135#
8 front squats for the dub unders.
14:14
Pull-up training:
Strict: 18
C2B: 14
Pull-ups: 18
WOD as rx+
14:32 -6:00 = 8:32
50 sit-ups
Pull Ups:
Strict = 4 + 5w/ band
C2b = 0 (several attempts)
Kip = 10
WOD w/ 85#
Sub for D/U: 20 squats 1st rd, 20 sit ups rds 2-4
2:27
2:39
2:48
2:54
Core development
25 GHD sit-ups
Strict Pull-ups = 18
C2B =8…was still fatigued from strict 🙁
Kipping pull-ups = 24
WOD as rx’d = 12:26 – 6 = 6:26…don’t remember split times
Great job Jeremy!
Did 50 unanchored sit-ups
Pull ups:
Strict – 15
C2B – 10
Kipping PU – 21
WOD
145#
18:02 – 6:00 = 12:02
35 Anchored Situps
Strict 5
C2C 11
Pull-ups 15 (pathetic)
WOD
First 2 rds w/ 95# then peeled weight to 85# last 2 rds, with Dubs.
So sore and so slow 10:25 total time
50 sit-ups
Pull up
Strict 12
CTB 17
Kipping 25
Wod Rx
17:42-6 11;42
Pull Up Training=participated (barely)
WOD:
12:36-6=6:36
40 jumping pull-ups and a few kipping but my R arm still not able to grip well but I’ll get there!!
Loved the wod!
Did 6 HPC at 65
5 OB Burpee
20 DU
5 OB Burpee
6 HPC
2:18, 3:10, 2:52, 2:40
Then 50 anchored Ab mat sit-ups!
13 strict pull ups with band
13 jumping chest to bar
10 pull ups with band
WOD 80# ski jumps
3:18 8:37 14:54 21:08 – 6:00 rest 15:08
Sprints are not my friend. Ever.
50 anchored sit ups
strict pu 12
c2b pu 12
kipping pu 29
wod as rx’d w ski jumps
19:19-6:00= 13:19
Strict: 2.3
C2b: 6
Regular: 17
Wod rx 95#
Unbroken
13:44-6:00 = 7:44
50 unanchored sit ups
Pull ups
Strict: 8
C2B: 7
Reg: 13
Wod Rx
Ski jumps
16:07-6:00
10:07
GHDs
1 Minute strict pull-ups=20
1 Minute C2B pull-ups=30
1 Minute pull-ups=26
WOD
with 185#
everything unbroken
Round 1=1:30
Round 2=1:39
Round 3=1:50
Round 4=1:56
Time: 12:55 minus 6 minutes of rest=6:55
1 Minute strict pull-ups=12
1 Minute C2B pull-ups=16
1 Minute pull-ups=17
WOD w/ 125lbs
15:08-6:00- 9:08
Strict: 19
C2B: 20
Kip: 25
Wod as rx’d
12:06-6:00= 6:06
Strict 17
C2B 18
Butterfly 27
WOD rx’d
Rd 1 1:39
Rd 2 1:50 missed double under on 31
Rd 3 1:43
Rd 4 2:01..not a lot left in tank for this one!
Total=13:13-6:00
7:13
WOD rx with 30 doubles/round
7:32
1 min strict pull-ups=10
1 min CTB pull-ups=25
1 min pull-ups=31
Wod w/125# (everything unbroken)
13:01 -6:00= 7:01
WOD
As Rx’d
11:13 – 6:00 = 5:13
Rest 2 minutes:
100 cal row = 5:02
100 situps = 2:52
“Strict” pull-ups: 9
CTB: 12
Kip: 15
wod with 135#, modified
7:11
Pull-up training:
Strict: Yes.
C2B: 3 (pr, never got one before yesterday)
Regular pull-up: Yes.
WOD:
2 rounds w/ 1/2 double unders and 1/2 ski jumps until tendinitis kicked in on my left elbow. Stupid me for doing the wod twice yesterday 🙁
New PR in dubs: 21 in a row!
Pu
15
15
15
Wod @155
14:06 – 6 = 8:06
pull ups
strict:20
CTB: 30 unbroken
regular:45
•
WOD as rx’d:
10:40
Strength
Strict 8
C2B 8
SarahStyle 15
Wod w/55# & Ski Jumps
9:53
Pull-ups
strict: 22
CTB: 22
regular: 22
WOD. Rnds 1&2 -155# / Rnds 3&4 – 135#
11:28
Pull-up training:
Strict: 20
C2B: 23
Pull-ups: 17
WOD RX
18:22 -6:00 = 12:22
Rd1:DU/Rd2-4: ski jumps
Strict- 3
CTB-12
Kipling-24
WOD 85#
15:09-6:00=9:09
HaAaAaAppyyyyyyyy birthday Jamie!!!!! You rocked this workout!
Strict 6
Ctb attempts 🙁 10
Kip 21
Wod rxd 15:28-6:00= 9:28
Stict – 20
C2B – 20
Kipling – 30
WOD rx’d with ski jumps – 8:29
Strict PLU: 18
C2B: 15
PLU: 15
wod w/ 155 & ski jumps
2:02-2:35-2:52-3:07
10:36 total
Strict- 23
C2B- 17
Butterfly\kipping\flopping around – 22
Wod rxd – 11:22 – 6:00 = 5:22
Pullups:
19 strict
15 C2B
22 kipping
Total – 56
WOD: RX – 19:06 – 6 = 13:06
100 sit-ups
Pull ups
19 strict
20 CTB
26 kipping
WOD@145# and burpees
10:20
25 GHD
25 anchored SU
Planned on making the 6:30 class but didn’t feeling like driving to Jenks so
did at home:
Ran 600M
Worked on pull ups
WOD w/only 47# and ski jumps
20:15 – 6 min rest = 14:15
50 anchored sit ups
Congrats to Dee who got her first pull-up today, and then knocked out about 10 more!
Pullups:
Strict = 10
C2B = 15
Kipping = 22
WOD as RX’d with DU’s = 12:53 – 6:00 = 6:53
And dubs
Strict 12
C2b 16
Kipping 21
WOD RXD
21:14-6
15:14
WOD w/ 105 lb HPC: 21:30 – 6:00 = 15:30
Still recovering from my 21st birthday this past weekend, which made today’s workout nearly impossible
Congrats, Dee! It’s so exciting to get your first pull-ups! Way to go!
-4:13 Rx’d