Thursday 160218
Speed Rounds Each For Time:
Rd 1 = 250m Row – 16 Thrusters -16 Pull-Ups
Rest 2min
Rd 2 = 250m Row – 16 Power Cleans – 16 Ring Dips
Rest 2min
Rd 3 = 500m Row – 11 Thrusters -11 Pull-Ups
Rest 2min
Rd 4 = 500m Row – 11 Power Cleans – 11 Ring Dips
**Barbell Loads, use a tough weight, but unbroken, 75/55, 95/65, 115/80, 135/95.
Post load and each rounds time to responses.
Breck,
Thank you so much!
Love,
Dupler
Strength: 6 sets of 5 reps (705-80% rx) ended up near 75%
1set: tempo (4 down, 2 at bottom, 1 up, 2 pause @ top)
185#
2nd: speed reps – 185
3rd: tempo -185
4th: speed – 185
5th: temp – 275#
6th: speed – 275
*
WOD as rx’d – did parallel bar dips, 115# thrusters and PC
Total time 19:41 (-6 min)=13:41
Rd 1: 3:12
Rd 2: 3:12
Rd 3: 3:47
Rd 4: 3:30
Squats
155-175-185
–
Wod with 115#, ring dips, Kip pull-ups
16:20-6=10:20
“active rest day”
Back Squats all @ 65#
WOD w/35# thrusters, 55# cleans, and bar dips
Rd 1: 3:31
Rd 2: 4:03
Rd 3: 4:15
Rd 3: 4:11
Finished exactly at 22:00
Tempo and Speed squats with #185
Wod with #95
16:25
Stone got 16:27 (yeah I snitch for a living)
Best part of my day was smoking little Stephanie on this wod. She’s so smug and really arrogant at 5am! Write that down in your little book Steph.
O2/18/2016 Dupler beat me..bad!!
Strength
Back Squats
4 @ 245 Tempo
5 @ 245 Speed
5 @ 225 Tempo
5 @ 245 Speed
5 @ 225 Tempo
5 @ 245 Speed
WOD w/ 115# (only broke 16 PC and Dips)
2:11
7:33
13:something
18:27 total
Nice pic ladies!
Back Squats (Tempo and Speed) @ 135#
WOD as Rx’d w/ 80# = 20:30-6 = 14:30…..everything felt like a struggle today! 🙁
Back Squats (tempo and speed) @155#
Wod w/80#
Round 1- 2:24
Round 2- 3:19
Round 3- 3:14
Round 4- 3:38
18:35- 6:00= 12:35
Wowzer, ladies
Back squat all at 115#
WOD with 55#
R-1: 3:19
R-2: 2:58
R-3: 4:10
R-4: 3:25
Total 19:33-6min 13:33
Back squats @115#
WOD rx’d
Rd 1 2:45
Rd 2 3:01
Rd 3 3:35
Rd 4 3:34
Total 18:55-6:00=12:55
Used 65#
Strength w/85#
Wod w/55# and Parallettes Bar PU’s
15:09
Strength @#185
WOD@#95
18:18-6:00
12:18
Strength @#185
WOD@#95: (raised paralletes for dips)
16:40 – 6:00
10:40
Strength – all reps with 240#
Tempo – 5
Speed – 5
Tempo – 3
Speed – 5
Tempo – 4
Speed – 5
3k row
Tempo Squats 4:2:1 @ 240
Speed squats @ 240
Great job on the squats Dominic.
*
WOD w/ 95
2:16
2:46(7:02)
3:37(12:39)
3:34(18:13)
-12:13
Strenght
4 sets of Tempo bench from Monday @ 225
2 sets of Tempo back squat @ 240
WOD Rx @ 95
17:26 – 6:00 = 11:26
I’ll be sure to write it down tomorrow Dupler!
Rest day. Still rehabbing the elbow/shoulder a bit.
Back Squats (Tempo and Speed) with #205
WOD with 115# = 16:24
Total
Skill Work
MU, Bar Mu’s & HSPU
Squat Snatch @ 85lbs
Back Squats @ 115- Knees are bothering me
WOD as Rx’d
19:27-6= 13:27
Great class, Okie!
Back Sq both w/ 125#(60%)
WOD rx’d w/ 65#, bar dips
20:12-6= 14:12… Killer!
Shoulder work w/Cindi
Strength:
Sets 1-4 @ 135#
Sets 5-6 @ 145#
No WOD today
Back squats:
5 @ 135# tempo
5 @ 165# speed
5 @ 185# tempo
5 @ 185# speed
5 @ 185# tempo
5 @ 185# speed
WOD w/ 95#:
19:18 – 6:00 = 13:18
No strength, late
Wod 95# – 17:41 – 6:00= 11:41
Back Squats (tempo and speed) @185#
Wod w/75#
Substituted Pull Ups for Ring Rows, and Ring Dips for Bar Dips
Time: 21:18-6.0= 15:18 Tough WOD!!!
Thanks for letting this Cali/Dewey girl hang for a WOD!
Back squats Tempo and Speed @135
WOD @ 65# need to learn how to kip those ring dips!
First round 3:13 can’t remember the rest.
21:09 finish
Great gym, great wod. If you guys get to Carlsbad California (San Diego) Come see me!
BS @245
wod w/ 95
19:23 – 6:00 = 13:23
WOD
with 95#
Round 1=2:12
Round 2=2:05
Round 3=2:49
Round 4=2:43
Total time=15:49-6:00(rest)=9:49