Monday 160509
4 RFT:
25 S2O 75/55 RX+ 95/65 55+ 65/45
2 Rope Climbs 15′ RX+ 2 Legless 15′Â 55+ 2 Rope Climbs 10′
100 Double-Unders* or 400m Run
* *Athletes choice (Can mix up Run and DU during different rounds)
Rest exactly 2min after WOD
then
“FINISHER”
2min Max Reps Anchored Ab-Mat Sit-ups or GHD Sit-ups
Post time and reps for “finisher” to responses.
Strength: strict press
7@115; 5@120; 4@130; 2@135; 4@130
*
WOD as rxd: (chose 400 meter run)
16:58
*
2 min max GHD: 30
Strength: Strict Press
7@105
5@115
4@125
2@130
4@130
WOD as Rx’d:
19:09
Finisher: GHD Sit-Ups
29 reps
Strict Press:
7-5-4-2-4 @ 55-60-65-70-65
WOD = 18:45
55#/10’/run x 4
Finisher = abmat sit ups
60 reps
Strength: Strict Press
7@125
5@135
4@140
2@150 (failed 2nd)
4@140
WOD as Rx+ (DU, 400m, DU, 400m) Legless on 2″ rope
19:03
Finisher: Sit-Ups
45 reps
Strict Press
7@75
5@80
4@85
2@90
4@85
WOD as Rx’d (did double unders on round #1 & #3 and 400m runs on round #2 and #4)
= 13:59
2 Min Sit-ups/Finisher = 63 reps
Strict press: 7@75, 5@80, 4@85, 2@87, 4@85
WOD 55#, 10′ rope & 200 singles
19:46
Finisher: 45 anchored ab mat suit ups
Strict Press
7 @ 115#
5 @ 125#
4 @ 131#
2 @ 135#
4 @ 131#
Somebody’s gotta use those fractional plates Breck invested in!
WOD as Rx’d w/ dubs – 400 – dubs – 400
18:39
Went unbroken in the 1st round of S20, but after trying to go unbroken (and failing) w/ dubs my shoulders were toast. Should have done sets of 25 with a quick break on the dubs, then 15 & 10 on the S20. 400’s felt really good, especially since I only did 2 of them and there was plenty of time between.
Finisher – 40 anchored ab-mat situps unbroken
Unbroken PR! Big accomplishment for me.
Strict Press
7@ 80#
4@ 90# (should have done 85#)
4@ 90#
2@ 95#
4@ 90#
Wod rx+ w/ double unders
16:51 (dubs unbroken)
2 min max GHDs
49 reps
That Pic is very well timed of some strong CF Jenks studs. Get some and then get some more!!!
7 = 95
5 = 125
4 = 135
2 = 145
4 = 125
WOD RX+ = 17:52 (100 DUs, 400m Run, 100 DUs, 400m Run) Had no business RX+ but am really trying to get shoulder strength and stamina back. Had to break up too much
Finisher = 55 military ab-mat anchored sit-ups
800m Double 55lb KB Farmers Carry, perform 5 KB Push-ups and 3 KB deadlifts to start and every time you stop.
Shoulder press 4@100 (split 2&2) 2@105 4@100
WOD 55#, DU, and 10′ climbs – 15:43
30 GHD
Strength: Strict Press
7@135
5@145
4@155
2@160
4@155
WOD as rx’d with all runs
17:42
Finisher
30 GHDs
Strict press
7@145
5@165
4@185
2@205
4@185
Wod rx (all runs)
14:41
Finisher ab mat sit-up: 40
14:44*
Strict Press:
7 @ 45
5
Will try again!
Didn’t do much today as first WOD in about a week:
Strict Press:
7 @ 45
5 @ 50
4 @ 55
2 @ 65
2 @ 60
Only 3 rds:
(subbed 2 pull ups for rope climbs) and did 400M runs and 45# GTO
15:33
Finisher:
40 Anchored sit ups in 2 minutes
Strength
55-60-65-70-65
Mod Wod
(4x) 25 PP + 600 m. Run
18:18
Finisher
62 Anchored Sit-Ups
Strength: Strict Press
7@95
5@115
4@135
2@145
4@135
—
WOD. Rx’d. with all runs & all leg less RC’s
15:05
—
Finisher
55 anchored sit-ups
8:30am
Strict Press
7@130#
5@135#
4@145#
2@155#
4@145#
WOD
Rx+
with DU’s every round and 2″ legless rope climbs
Time: 14:18
“Finisher”
40 GHD Sit-ups
3:30pm
For Time:
1000 Meter row
800 Meter walk with two 55# KB’s (5 KB push-ups and 3 KB deadlifts to start and every time they are set down)(Total of 30 KB push-ups and 18 KB deadlifts)
1000 Meter assault bike (0.7 miles)
400 Meter walk with 155# barbell on back (set it down once at 200 meters)
20 Burpee complex with 45# DB’s (DB push-up into G20)
10 T2B with 14# med ball between feet (unbroken)
5 Bar muscle ups (unbroken)
Time: 32:15
125
125
135
137
135
WOD 95# and leg Rc
Alt 100 dubs and 400m runs
17:52
Finisher
56 anchored SU
2:30 before football practice
5×5 Squat @280(87.5%) grueling
4:30 class
Press – 7@105-5@115-4@120-2@125-4@120
Such an embarrassing lift…
WOD RX – dub-400-dub-400
-14:07
Strict press
7 95
5 105
4 105
2 115
4 105
Wod rx 13:31
1 dubs
2 run 400
3 dubs
4 dubs
Agree with TS. Embarrassing lift for me also
Push Press
7@90 lbs
5@96 lbs
4@102 lbs
2@104 lbs
4@102 lbs
WOD as Rxd
12:56
DU/400/DU/400
2 minutes of ab mat military sit-ups
52
Shoulder press
7 @ 95
5 @ 105
4 @ 115
2 @ 125
4 @ 115
WOD rx+ish – 18:00
Only 3 legless climbs
50 DU for 2 rounds, rows for last 2
WOD
As Rx’d
12:07 (legless on 2″ rope, all dubs)
2 minute ab mat anchored situps:
87
Strict press to 125
WOD RXD
1 & 3 rnds DU
time cap at 3 rounds and 1 rope climbs
Finisher
50 anchored situps
Strict Press
125
125
135
137
135
WOD rx and leg RC
Alt 100 dubs and 400m runs
15:32
Finisher 41 anchored SU
7@165
5@175
4@185
2@195
4@185
WOD w/ 95=19:55
38 ab mat sit-ups