Thursday 160204
8min AMRAP:
4 Over the Bar Burpees
8 HSPU RX+ 4″ Deficit 55+ 4″ Rise
4 Thrusters 115/80lbs RX+ 135/95 55+ 95/65
8 Ring Dips RX+ Strict Dips 55+ Bar Dips
Rest 2min after completion of 8min
Then
4min AMRAP:
*Pick up exactly where you left off and accumulate more Rds + Reps for final AMRAP score (both combined)
Post rounds and reps to responses.
Squat: 10@135-5@185-3@225-3@245-1@275
WOD 1 “Widowmaker” – 235# (72.5%) PR
WOD 2 – 27@95#
WOD 3 – 46@air
WOD 4 – 2rds in 8 min
WOD 5 – 1rd in 4 min
Give a sh*tter was pegged at ZERO by WOD 4 & 5.
Awesome picture Mitchell, love the crossed legged MU in the background too hah.
Love the socks Mitchell….a lot of the girls are doing that now!
Squat: 5@155-5@225-2@245-1@265
WOD 1 – 20 @ 235# (75%)
WOD 2 – 29 @ 95#
WOD 3 – 48@ air
WOD 4 – 2rds in 8 min
WOD 5 – 4 HSPU in 4 min
20 Back Squats @ 135# = completed
Max 65# BS in 1 Min = 29
Max Air Squats in 1 Min = 49
WOD as Rx’d
8 Min AMRAP = 2 + 2 HSPU
4 Min AMRAP = 1 + 2 HSPU
Total = 3 + 2 HSPU…..awful! Me + HSPU = a lot of standing around!!!
Mitchell, nice triple extension, not sure about the socks?? Thanks for alerting me Dupler! Chicago, Orlando, Phoenix or is that Denver with the beautiful Pseudo False Grip and look of determination. Love it and how you are consistently training again. Keep it up!
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20RM Back Squat = 255lbs – Took all I had. Smoker, legs shaking and all. To think I was considering 275lbs, good thing I didn’t.
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1min Max Reps 95lbs = 32 reps
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1min max Air Squat = 52 reps
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WOD RX (115lbs, regular/kip HSPU and Ring Dips) = 4rds+ 16reps (4rds and 4 burps, 8 HSPU, 4 thrusters) went ahead and finished my last 8 dips as well, but after cutoff to get 5 full rounds.
HSPU and dips are what put the whammy on me. However, they are getting better, somewhat pain free, but a long way to go.
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Come get some today CF Jenks. I promise you will get a good leg burn and upper body pump while keeping your motor tuned!!
20 RM Back Squat=245#
1 min Max Rep Back Squat @95#=35
1 min Max Rep Air Squat=34 (I was done at this point)
WOD RX’d=4 rounds plus 16 reps (through thrusters on 5th round)
20 rep BS 105# (65%)
22 @65#
45 air squats
WOD RX with strict ring dips
3 rounds plus 1 ring dip
Lookin’ strong, Mitchell!!
20 reps at 105#
1 min back squat 65#- 24
1 min air squat-41
WOD 80# banded ring dips and 2 ab mat hspu
3 round 3 thrusters for the whole time
Back squat 20 rep max @ 125#
23 @ 65#
43 air squats
modified WOD w/75#, bar dips (push ups the last round) and HSPU on box
total rounds: 4 rounds plus 4 thrusters
20 back squats completed at 135#
32 back squats in 1 min @ 65#
53 air squats in 1 min.
WOD Rx 55+
3 rounds + 1 dip
20 BS@#155
33 BS@#95
48 air squats
WOD rx
4 rounds+4 OTBB
20 BS@#155
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30 BS@#95
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50 air squats
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WOD. Rxd.
5 rounds
Back Squats
20 reps @ 275#
1 Minute 95# Back Squats
Total reps=36
2 Minute rest
1 Minute air squats
Total reps=49
WOD
As Rx’d
Rounds=5+4 HSPU’s
Total reps=128
Back Squats
20 Reps@ 150lbs
1 Min w/ 65lb- 34 Reps
1 Min air- 50 Reps
WOD w/ 20lb DB SP, 85lb thrusters & Kipped ring dips
4 Rounds + 1 burpee
20 rep max back squat – 275#
1 min max back squat w/ 95# – 35 reps
1 min max air squats – 49
WOD as rx (4 over the bar burpees, 8 dumbbell strict press w/ 45#, 4 thrusters – 135#, 8 ring dips)
4 rounds + 4 thrusters
BS
20@245
29@95
53 air squats
wod w/ 135
3 rds + 5 hspu
Back squats
20@ 125 (should have gone heavier)
39 with 65#
54 air squats
Scaled wod! 3rds +8 dips
8 hspu with 2 mats, then all rounds were 4 hspu with 3 mats ugh.
80# thrusters
Banded ring dips
10min row = 2097m
20rm @ 225#
33 @ 95#
41 air squats
WOD rx+ except for HSPU – 3 rounds + 2 HSPU
20 Back Squat 165#
27 with 95#
50 air squat
WOD: 115# / 1 riser for HSPU
4 rds + 4 thrusters
20 back squat@ 270
33 w/95#
47 air squats
WOD w/135# and strict hspu’s
4+6 reps
Back Squats: 20@225#, 30@95#, and 42 Air Squats
WOD as Rx’d = 5 + 2 Thrusters (134 Total Reps)
Thanks, DB! Don’t hate TS 🙂