March 9, 2014

Wednesday 160309

16min AMRAP:

20cal Row

15 Dumbbell Thrusters 35/25lbs RX+ 45/30 55+ 25/15lbs or Barbell Thrusters 95/65 RX+ 115/80 55+ 75/55

10 Bar Dips RX+ Ring Dips 55+ Parallette Dips

5 HSPU RX+ Parallette HSPU (shoulder to Parallette) 55+ HSPU 4″ rise

Post rounds and reps to responses.

DSC_1342

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34 thoughts on “March 9, 2014”

  1. Front Sq
    8 @ 135
    4 @ 145 (80%)
    2 @ 155 (85%)
    2 @ 155
    2 @ 155
    6 @ 135
    WOD
    20 cal row
    15 thrusters
    10 dips
    5 DB strict press w/ 25#
    2 rds + 6 dips

    25 sit-ups

  2. Front Squats:
    8 @ 135
    4 @ 155
    2 @ 175
    2 @ 185
    2 @ 185
    8 @ 135

    WOD w/ 95# Barbell Thrusters:
    1 round, 20cal row, 15 Thrusters, 10 dips

  3. Front Squats
    all at 155# (groins are still killing me)

    WOD with 35# DB, Ring Dips and HSPU

    2 rounds + 20 Cal

    Core work

  4. Did front squats

    Wod

    3 rds plus 2 bar dips

    Got straight shredded on this wod…I’m dead serious! Breck has pics

    Great job James, George, Regular Jim and Royce on the wod. I have no idea what you guys even did but I guess it’s fashionable to compliment other men for just working out! When I was growing up you’d get your a** kicked for complimenting other men at all…but that was before the term metrosexuals!

  5. Front Squats with my main man Dave D!
    8@255
    4@315
    2@335
    2@345
    2@365
    8@225

    WOD – 35# DB, Ring Dip, HSPU

    4 rounds + 7 cals

    Thanks for the push Royce

  6. Front Squats
    8@225
    4@255
    1@275 (f 2nd rep)
    2@255
    2@255
    8@225

    Nice work Max – that 365 looked easy

    WOD with 35# DB, bar dips, 5 HSPU rd 1 and 10 HRPU instead of HSPU rd 2
    2 rounds + 4 dips

    25 military anchored sit-ups and 1 min high plank hold

  7. Front squat: 8@115, 4@130, 2@140, 2@140, 2@140, 8@115

    WOD:
    20# Dumbbells
    Dips on paralettes
    HSPU on box
    3 + 15 cal row

    Core development

  8. Front Squats
    8@205-4@225-2@245(1)-2@235-2@235-8@205(7)
    Yesterday absolutely spent me for today.
    WOD Rx w/ ring dips – 3 rds in about 14 min and called it.
    Dom, great job in the front squats and congrats on the PR.
    With that said I guess I’m due to get my “a** kicked”…

  9. FS
    8 @ 205
    4 @ 225
    2 @ 245
    1 @ 260
    1 @ 270
    4 @ 225

    WOD rx’d – 3 rounds + 17 cals
    Thank you, Tyler! Appreciate the push today

  10. Samantha Morgan

    FS: 105, 115, 125, 130, 130, 150 (10 lb pr)

    20 cal row
    15 thrusters @ 55#
    7 blue band bar dips
    5 strict press @ 55#

    2 rounds + 12 thrusters

  11. Strength
    85(8)95(4)105(2×3)85(8)
    Wod
    20 c.row/15# DBThrusters/Sad Dips/15# DBStrict Press
    13 c. Into 4th round
    Core Development

  12. Haha thanks Henry for spotting me!
    Front squats (gentle on the hip flexor)
    8@105
    4@115
    2@125
    2@125
    2@125
    8@95
    Wod w 25# DB, ring dips, thin mat until last round needed on ab mat BADLY! Ha
    2 rounds + 2 hspu

  13. Yep TS…we spar on Saturday at 11…all you need to do is sign the waiver!

    55th Mingo…David Heath UFC Vet and old training partner should be there as well. But I’ll handle all the CFJ people so just let me know!

  14. Actually any of CFJ men that have not had their a** kicked should come down. I’ve had my a** kicked many times and it would probably do many of you some good. Getting your a** kicked really provides perspective I think! If you haven’t had your a** kicked you probably just haven’t found the right guy!

  15. 8-115#
    4-135#
    2-155# (f the second)
    2-145#
    2-145-#
    8-115#
    WOD
    1st round 1 abmat moved to 2. Used Parrolette Bars and 20#
    3 rounds

  16. Strength
    85(8)95(4)105(2×3)85(8)
    Wod
    20 c.row/15# DBThrusters/Sad Dips/15# DBStrict Press
    13 c. Row Into 4th round
    Core Development

  17. Got grandsons staying this week so we just did this together at home:

    5 rds:

    200m farmer carry with 20# dumbbells
    800m jog
    3 thrusters w/20# dumbbells

  18. 7:00am – worked out w/ Ashley @ RvvD
    —————————————————-
    Noon:

    50 double unders
    25 push-ups
    25 med. ball cleans (20#)
    5 wall climbs

    20:45

  19. Strength: kept it light for the higher reps, focused on technique. Reps based off of 235# max which has gone up at this point I assume.

    WOD: 30# DB’s, ring dips, 3 ab mat HSPU’s
    2 + 9 dips

  20. WOD at hotel – modified:
    Front squat:
    8@225; 4@255; 2@275; 2@275; 2@275; 8@225
    *
    20 min AMRAP:
    20 cal row
    15 DB thrusters (35#)
    10 push-ups
    5 dips
    – 5 rounds
    *
    1 min rt and the lt arm plank holds
    25 sit-ups
    25x 4 sets flutter kicks
    1 min plank hold high

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