Thursday 160428
WOD #1
2 RFT:
6 Over the Bar Burpees
12 Bodyweight Deadlifts
400m Run
12 Barbell Push-Ups
Rest 4min
WOD #2
1 RFT
12 Barbell Push-Ups
400m Run
12 Bodyweight Deadlifts
6 Over the Bar Burpees
Post results for both WODs to responses.
CFJ Members, please take note that we will be closed this Saturday, April 30th for the Spartan Challenge Competition. We would love for those of you not competing to come out and cheer our athletes on!
12 min EMOM : even (pull-ups) / odd (HSPU)
*
WOD rxd except did 500 m row in place of 400 m enter run. 245# deadlift
#1: 7:08
#2: 3:16
Strength: 3 rounds each of 5 HSPU and 5 bw DL, then stretched/rolled
WOD 1 as Rx’d: 5:55
WOD 2 as Rx’d : 2:52
Total: 12:47-4= 8:47
Skills:
0 Strict Parallette HSPU’s/11 Strict HSPU’s
9 Bar MU’s/9 Ring PU’s
WOD 1 w/ 175#: 6:09
WOD 2 w/ 175#: 2:37
Total: 12:46-4:00 = 8:46
Skills & Drills 12 EMOM
odd min = 3 strict pull ups
even min = 3 HSPU with 2 abmats
WOD 1 w/135# & regular push ups= 9:14
WOD 2 w/135# & regular push ups= 4:20
Total = 13:34
Skills:
Even: 1 strict MU
Successful Ring MU
Failed bar MU
Failed bar MU
Failed bar MU
Successful Bar MU
Failed bar MU
Odd: 3 strict HSPU
WOD w/ 205#
2 rounds: 5:15
1 round: 2:26
Total 11:41 – 4 mins = 7:41
What a photographer we have on our hands. If you weren’t such a good trainer you could make a career of taking pictures Breck. Also how did you capture the great white buffalo running? That is a rare site to see. Georgie must have dropped him out at the street and told him to trot in haha.
Odd Minute – Ring MU….did 1 each round but couldn’t connect any multiples today 🙁
Even Minute – 3 kipping HSPU
WOD #1 as Rx’d = 6:05
WOD #2 as Rx’d = 2:48 or 2:50??
Total time = Clock time was either 12:53 or 12:55 – 4 = 8:53 or 8:55
“Great White Buffalo” LOL Isn’t that your Spartan Challenge teammate that you’re bagging on? Team Thunder and Lightning!
And congratulations Stephanie on getting your 1st ring muscle-up!!!!
Skills and Drills EMOMx12 min
Odd min- 3 ring MU
Even min- switched between 10 kipping HSPU and 50 ft handstand walk
WOD #1 w/1:30 air dyne and 125# DL- 5:51
WOD #2 w/1:30 air dyne and 125# DL- 2:44
Skills
Even:
non-false grip ring MU 1-1-1-2-2-2
Odd:
Strict HSPU 3-4-4-4-4
WOD Rx @ 234#
Round 1:
6:18
Round 2:
2:50
Total 9:08
Totally Cool Pic of great CF Jenks athletes getting some! (this is said in a Spicoli voice)
Awesome Stephanie love hearing about MUs. Congrats. Hope all are still working their progressions weekly from the MU workshop.
Odd = Pull-up Flow Drill – 2 L-Sit pull-ups to 3 Strict C2B to 4 butterfly kipping pull-ups
Even = 5 Strict HSPU & 5 Strict Ring Dips turn out each rep
–
BW 175lbs used 185lbs for Deads
Rowed 400m instead of Run because I can’t run right now.
WOD # 1 = 5:49
WOD # 2 = 2:36
–
Just received a new 100lb 14inch slam ball (stone like) so of course I did a couple dozen stone over shoulder and bar swings
Rowed 500m instead of runs:
WOD 1: 6:10
WOD 2: 2:47
Total: 12:57 – 4:00 = 8:57
Wod RX 115# DL
Wod 1: 5:56
Wod 2 : 2:40
Total 12:36-4. 8:36
Odd: 3 ring MU
Even: 4 strict HSPU
WOD @185#
5:56
2:52
Odd: 3 ring MU’s
Even: 2 – 12″ deficit HSPU’s
—
Wod. Rx’d. w/170# DL’s
11:17 – 4:00 = 7:17
Strength
Odd: Wall Climbs
Even: Strict Pull-ups w/band focus on ROM
Wod w/105#
11:19
Odd: 2 ring MU
Even: 5 HSPU
WOD with 500m rows instead of runs and 205# DL (bw 201#)
6:30
3:06
Skill:
5 Mu’s a round
5 strict hspu’s a round
Total of 30 each
WOD: 11:01 w/165(bw)
Odd: ring MU 2, 3, 3, 2, 2, 2
Even: 3 strict HSPU, 2 12″ deficit HSPU that failed!
WOD @185#
11:19 – 4:00 = 7:19
Good push Shawn!
On even I did Kipping HSPU
Wod with 155# DL
14:11 – 4= 10:11
Wod 1 6:42
Wod 2 3:29
Odd min: 6×6 strict pull-ups = 36
Even: 4×5 + 2×7 Kipppin HSPU = 34
WOD 1: 5:26
WOD 2: 2:24
11:50-4:00 = 7:50
was this pic taken with the Josh Bridges fish eye lens
EMOM for 12 Minutes
Min 1: 5 Ring MU’s & 5 Bar MU’s
Min 2: 10 Kipping HSPU’s
Min 3: 5 Ring MU’s
Min 4: 10 Kipping HSPU’s
Min 5: 5 Bar MU’s & 5 Ring MU’s
Min 6: 10 Kipping HSPU’s
Min 7: 5 Bar MU’s
Min 8: 10 Kipping HSPU’s
Min 9: 5 Ring MU’s & 3 Bar MU’s
Min 10: 10 Kipping HSPU’s
Min 11: 5 Bar MU’s & 2 Ring MU’s
Min 12: 10 Kipping HSPU’s
WOD #1
As Rx’d
Deadlift=175#
Time: 4:51
WOD #2
As Rx’d
Deadlift=175#
Time: 2:07
Total time=10:58-4:00 Minutes of rest=6:58
Skill work:
Bar MU’s, 3-4 weighted pullups w/ 30# med ball alternating
Kipping HSPU’s, 30 sec handstand holds
WOD w/ 135# as my back is DONE for the week
6:20 rd 1
3:00 rd 2
EMOM:
10 jumping pull ups..did 2 attempted wall climbs 3 times, then switched to 7 shoulder press w20# dumbbells
WOD w/105# (30#less than my body weight)
17:33 – 4 min = 13:33
Congratulations Stephanie!
Good laugh Henry and Dan!!
Alternating EMOM
5 L-sit PLUs
3 parallette HSPUs
wod w/ 185
14:44
Great shot!!!
Wod light w 105#
5:16—-11:33
Fun one!