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.
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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
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
Rest Day
20 min easy row to wake up: 3736m
Front Squats
all at 155# (groins are still killing me)
WOD with 35# DB, Ring Dips and HSPU
2 rounds + 20 Cal
Core work
Looks like Georgie really has to go to the bathroom in this photo. Other than that good photo Jessie.
Front Squat
8@225
4@245
2@265
2@265
2@265
8@225
WOD w/ Barbell Thrusters=3 rounds plus 20 cal row
total stud❤️
WOD RX some ring some bar dips
2 plus 2 hspu
Kinda tough
Wod
With 45# dbs, bar dips and hspu
4 rds even
Good work ANDY B
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!
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
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
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
Strength – went light…calf soreness
WOD Rx w/ring dips – 3 rds 10 dips
Great job Max!
WOD
Rx+
Rounds=3+10 Ring Dips
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”…
Stoner good to see you at 5am. I was only using 35lbs. Good work 5 am
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
Great pic, Jesse!
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
WOD rx with #95 barbell
3 rounds +20 cal
Core cooldown
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
Strength:
8@185
4@205
2@220
2@220
2@220
8@185
WOD RX: 95# barbell, m/u to ring dips
2 rds+12 thrusters
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
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!
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!
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
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
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
7:00am – worked out w/ Ashley @ RvvD
—————————————————-
Noon:
50 double unders
25 push-ups
25 med. ball cleans (20#)
5 wall climbs
20:45
FS
8@225
4@255
2@270
2@270
2@270
8@225
wod+ w/ DBs & 2 parallette/3 normal HSPUs
2 rds + 19 cal
Front squat:
8@225
4@275
2@315
2@355
1@380 (PR)
Ran out of time
RX and ring dips
3 rounds plus 3 HSPU
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
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