Tuesday 160119
2 RFT:
20 KBS 55/35 RX+ 70/55 55+ 45/25
10 HSPU RX+ 10 Parallette HSPU(shoulder to parallette) 55+ 2/4″ Rise
20/15 Calorie Row
10/7 KB Push-ups (hands on one KB Handle, chest touches) 55+ Push-ups
Rest 2min
1 RFT:
20 KBS 55/35 RX+ 70/55 55+ 45/25
10 HSPU RX+ 10 Parallette HSPU (shoulder to parallette) 55+ 2/4″ Rise
20/15 Calorie Row
10/7 KB Push-ups (hands on one KB Handle, chest touches) 55+ Push-ups
Post total time minus 2 minutes rest to responses.
Mod WOD in Garage
3 Rounds:
20 KB Swings w/ 35#
15 push-ups
20 cal row
7 KB push-ups
= untimed
Finisher = 50 sit-ups
Bench
6 @ 110
4 @ 120
2 @ 125
1 @ 130
9 @ 110
WOD w/ 35# KB, pike push-ups(not 100% convinced those are better on my neck then HSPU’s) & push-ups off box
Total (-2:00) 10:59
Strength: bench
6@185; 4@205;2@215; 2@225; 12@185 (max reps)
*
WOD as rx’d except modified HSPU, used 70# for KB
– completed at 14:15-2 min rest = 12:15
Bench Press
6@140
4@155
2@165
1@175
1@190(pr)
•
WOD as rx’d+:
17:39-2:00
15:39
Bench
6 @ 55
4 @ 65
2 @ 75
1 @ 85
6 @ 85
WOD 1 = 9:05
WOD 2 = 4:27
35# KB
2 abmats for HSPU
Did KB push ups but never touched my chest to the handle.
Bench
6@275
4@295
2@315
1@335
8@275
WOD as Rx’d=12:38-2=10:38
6 @ 235
4 @ 265
1.5 @ 285
Failed 300
Wod rx+/- : 55lb kbs parallette hspu
19:46-2 = 17:46
Nice work today Mitchell thanks for crushing my hopes and dreams of beating you.
Bench Press
6@200
4@215
2@225
1@237
6@200
•
WOD as rx w/ 70# KB:
14:30-2:00
12:30 (HSPU killed me today)
Bench
6- 100#
4- 105#
2- 110#
1- 115#
5- 100#
WOD 35#, 2 ab mat pu, reg strict pu
15:25-2:00= 13:25
Bench Press
6@105
4@115
2@120
2@125
8@105
WOD w/35# KB, switched between 1 ab mat kipping and 2 ab mat strict
10:24
Bench press
6@105
4@120
2@130
1@145(failed today)
10@105
WOD w/45#KB and strict parallette HSPU (did one kipping attempt)
17:50-2:00=15:50
WOD w/ 70#KB, 5 Wall climbs (sub for HSPU)
13:50-2:00 = 11:50
First time to do Handstand Push-ups since my last shoulder surgery, bone infection etc..back in July 2015 Cannot believe I was able to do them. Was only able to do a few strict as I have lost a lot of strength, but kipping was slow but achievable. So, I went and tested strict ring dips and was able to do those again. Pretty pumped, but know slow is still the way to go and work at 85% now.
–
Bench Press
6 @ 185
4 @ 210
2 @ 225
1 @ 240
8 @ 185
–
WOD #1 RXd = 8:53 WOD #2 = 4:42
Strength
6 @ 190
4 @ 205
2 @ 215
2 @ 225
8 @ 185
WOD RX
14:02 – 2:00 = 12:02
Bench Press
6@190
4@205
2@215
2@225
8@185
WOD (HSPU w/ 1 ab mat)
#1 – 8:59
#2 – 5:16
Total – 14:15
Strength
6 @ 135
4 @ 155
2 @ 175
1 @ 185
16 @ 135
WOD w/ 70
14:21-2:00
12:21
Bench up to 110
WOd w Kipping 1 and Mat Hspu, KB PU 1/2 way down on moat, all the way down on a few
15:38
Bench Press:
7@245
4@265
3@285
2@315
11@245
WOD:
70KB
Modified the HSPU
8,5 HSPU. Last rd 10 strict press 95
17:42
Bench: 6@225, 4@245, 2@265, 1@285, 7@225
WOD 1&2 as Rx’d (w/70 kb) = 6:30 & 3:18 (9:48 total)
BP
6@220
4@235
2@250
1@265
10@220
wod w/ 80#kbs
19:25-2:00=17:25
AM: (AFAP) 3 min rest b/n ea
Round 1:
20 cal assault bike
10 ball smalls w/ 30#
10 burpees
2:30
Round 2:
30 Dubs
15 burpees
30 dubs
1:33
Repeat- 3:02, 1:24
Split Jerk (stayed light, worked technique- cleaned from ground)
5@ 75
4@ 85
2@ 85
3×1@ 105
4:30pm
Bench Press
6@ 120
4@ 125
2@ 135
1@ 145
6@ 120
WOD as Rx’d
10:23 or :43
bench
6@90
4@96
2@100
2@110
7@90
wod w 1 ab mat 13:00-3:00=10:00
bit tender after the marathon on sunday..
well done nicole and erin on that bench beeeeasts!
6 180#
4 190#
2 205#
2 215#
11 @ 180#
WOD w/ 55# & “pike push-ups” from 30″ box
13:36
All rows were around 225-250m, pretty happy with that!
Bench
6 @ 65
4 @ 70
2 @ 75
2 @ 80
8 @ 65
WOD w/55 push press sub for HSPU, 25# KB, 7 regular push ups ea rd
15:07 – 2 = 13:07
235
WOD
Rx+
16:43 – 2:00(rest)
14:43
Bench:
6@95
4@105
2@110
2@115
9@95
WOD as rx’d:
WOD 1: 6:46
WOD 2: 3:26
Total: 10:12
Okie, so good to hear that your shoulder is getting stronger!