May 13, 2016

Friday 160513

12min AMRAP:

6 Deadlifts 275/185 RX+ 335/215 55+ 225/145
12 Handstand Push-ups RX+ 4/2″ deficit or Parallette HSPU 55+ 4″ rise
18 Wallballs 20/14 10/9′ RX+ 20/14 11/10′ 55+ 20/10 9′

Post rounds and reps to responses.

DSC_0149

18 thoughts on “May 13, 2016”

  1. Strength: Deadlift
    7@245
    5@275
    4@295
    3@315
    3@315

    WOD as Rx’d:
    2 rds+ 2 Deadlifts

    Finisher:
    20 Russian Twists w/ 20# wall ball
    10 Strict T2B
    10 Kipping T2B
    200m Plate carry w/ 25# plates
    200m KB carry w/ 55# KB’s

  2. Strength: Deadlifts based on 255 1RM
    7@190
    5@205
    4@215
    3@225
    3@225

    WOD MRx = 4 rds + 4 DL

    Finisher:
    25 Russian twists with 6# wall ball
    50 Unanchored sit-ups (hands too torn up for TTB)
    200m farmers carry w/25#KBS
    200m Plate carry w/10# plates

    TGIF! 😀

  3. Deadlifts: 7@165, 5@175, 4@180, 3@185, 3@185 (used lower %)
    WOD w/155#, 3 wall walks, 14# wall ball
    3 rounds plus 3 wall walks
    Huge difference in energy and strength (or lack thereof) at 6 am vs 9:30.

  4. DL
    7@210
    5@225
    4@242
    3@247
    3@247

    WOD w/155#
    2 rounds + 5 HSPU
    Rough 1st day back after 9 days off and being sick.

  5. Deadlift
    7@350#
    5@375#
    4@390#
    3@405#
    3@405#

    WOD
    275# Deadlift
    HSPU’s
    Wall Ball 25#/10′
    Rounds=4+12 Wall Balls

    1 Round of core/grip development
    20 Russian twists with 35# KB
    10 Strict T2B right into 10 Kipping T2B
    200 Meter 25# plate carry right into 200 meter farmers walk with 55# KB’s

  6. Bench
    7@185#
    5@195#
    4@205#
    3@215#
    3@215#

    WOD
    275# Deadlift
    Slight Deficit HSPU’s
    Wall Ball 25#/10′
    Rounds=2+11 HSPU

    1 Round of core/grip development
    20 Russian twists with 55# Plate
    10 Strict T2B right into 10 Kipping T2B
    200 Meter 35# plate carry right into 200 meter farmers walk with 45# KB’s

  7. Deadlift only up to 220#

    Wod w/185# DL and 20# Wallball
    4 rounds+ 6 HSPU

    Core and Grip Development

  8. DL
    7 @ 288#
    5 @ 308#
    4 @ 328#
    3 @ 335#
    3 @ 335#

    WOD w/ 275#, 8 HSPU’s w/ 3 mats, wall ball 11′
    2 + 6 DL

    Thanks Max and TS for showing me how the heck to do an HSPU after the WOD. I think I got it now, those are tough!

  9. Samantha Morgan

    75 cals on assault bike
    Strength: 5 DL’s @ 105# E2MOM
    WOD w/105# DL, 20# dumbbell strict press, 14# wallball
    3 rounds + 8 strict press
    Basically stood around not wanting to pickup the wallball

  10. Strength
    Back is still not great.
    275# x 5
    305# x 5
    315# x 4
    345# x 4

    Wod RX
    3rds + 6 DL

    Some core work

  11. Row 1250m
    Rest 45 seconds
    Row 1000m
    Rest 45 seconds
    Row 750m
    Rest 45 seconds
    Row 500m
    Rest 45 seconds
    Row 250m
    Rest 45 seconds

    Repeat going back up

    37:58

    Ran 5k race @ 7:30pm

Leave a Comment

Your email address will not be published. Required fields are marked *