Thursday 160526
7min AMRAP:
1000/800m Row
10 Power Cleans 95/65 115/80 135/95
Max Handstand Push-Ups or Max Push Press
Rest 3min
3min AMRAP:
10 Power Cleans 95/65 115/80 135/95
10 HSPU or 10 Push Press
Rest 3min
4min AMRAP:
500/400m Row
10 Power Cleans
Max Handstand Push-Ups or Max Push Press 95/65 115/80 135/95
**Athletes can mix up Push Press and HSPU in different AMRAPS
Post results for each AMRAP to responses.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
Strength: push press
7@150; 5@175; 4@185; 3@190; 3@190
*
7 min AMRAP
1k row- 10 PC (135) – max push press (135) *34 reps PP*
*
3 min AMRAP
10 PC – 10 push press (135)
2 rounds + 6 PC
*
4 min AMRAP
500 m row – 10 PC (135) – max push press (135) *13 reps PP*
Strength: Push Press 7-5-4-3-3 @ 75-80-85-87-87
All WODs with 55#
1: 37 PP
2: 2 rds + 2 PP (52 reps)
3: 27 PP
Strength: Bench
7 @ 185#
5 @ 195#
4 @ 205#
3 @ 215#
2 @ 225#
WOD (same set up as this one)
45 calorie bike (legs only)
10 bench @ 155#
Max strict pull-ups 18
10 bench @ 155#
10 strict pull-ups
1 + 4 strict pull-ups
25 calorie bike
10 bench @ 155#
max strict pull-ups 10
Strength=Push Press
7@205
5@220
4@235
3@250
3@260
All WODs w/ 135# and HSPU
#1=15 HSPU
#2=1 round plus 8 HSPU in second round
#3=8 HSPU
Nice little 112 cal warmup on the bike
Strength: up to 105# (no clue what my 1rm is)
WOD:
All AMRAPS w/PP @65#
Max PP: 30
2 rounds + 5 PC
Max PP: 15 – I was toast at the point
So humid!!!
Have a great holiday weekend, CFJ! 🙂
Strength=Push Press
7@185
5@205
4@225
3@255
3@275
All WODs w/ 135# and HSPU
#1=39 PP
#2=1 round plus 3 HSPU
#3=11 PP
Strength = Push Press
*don’t remember my 1RM so I guessed my way through this:
7 @ 115
4 @ 135
3 @ 145
3 @ 155
All WODs w/ 95#
#1 = 33 PP
#2 = 1rd + 16 (*working on HSPU – can kick up but can only lower myself 2-3″)
#3 = due to lack of oxygen I completely goofed this one up. After my 500m row, I thought it was max rep PC for the remaining time…so that’s what I did – 24 🙂
Push press
7@105
5@115
3@135
3@135
WOD w/95#
#1: 38 strict HSPU’s
#2: 1rd+7push press (told to do push presses after I beat breck’s score on first WOD)
#3: 18 kipping HSPU’s (Breck..”do kipping..I want to see if I can beat u!”)
Strength
Up to 190#
Wod
115# cleans
HSPU 12
Wod 2
Did push press 115#
2 rds + 4 cleans
Wod 3
9 HSPU
Strength
155
170
180
185
1@195
1 WOD @135# and row
14 HSPU
2 WOD @135#
1 round +6 push press
3 WOD @135#
5 HSPU
Strength
Up to 200#
—
Wod. Rx’d w/135# and strict HSPU’s
28 HSPU’s
2 rounds
12 HSPU’s
push press up to 165#
•
WOD w 115#, run, and strict HSPU:
round 1: 15
round 2: 27
round 3:10
Strength up to 87#
Wod Rx w/PP
1st: 27 PP
2nd: 2 rds even
3rd: 15 PP
^HaHa not Rx…65#
Strength=Push Press
7@135
5@165
4@175
3@185
3@185
All WODs w/ 115# and HSPU
#1 = 16 HSPU
#2 = 1 round plus 7 HSPU
#3 = 9 HSPU
Strength – same as Ron
WOD = Sh!+ show, total discombobulation
Push Press
7@ 105
5@ 115
3@ 135
3@ 135
WOD: w/#65
#1- 34 HSPU’s started with strict, got 8 in and went to Kipping
#2- 3rnds+6pc w/push presses
#3- 19 Kipping HSPU’s
Push Press
7@175, 5@190, 4@200, 3@205, 3@210
WOD with 135 and all HSPU
WOD 1 – 13 HSPU
WOD 2 – 1 round + 6 cleans
WOD 3 – 3 HSPU
WOD1- 3 HSPU attempts 1 HSPU and 6 Push Press
WOD2- 2 rounds 3 Power Cleans
WOD3- 10 Push Press
Strength: Push Press
7@135
5@155
1@175
3@165
1@175
WOD w/95#:
1) 12 Strict HSPU’s
2) 2 rds + 2 Power Cleans
3) 6 Strict HSPU’s
Skills Development:
Handstand Static Holds
Ring Dip Static Holds
Core Development:
100 GHD Situps
50 Unanchored Med Ball Twists w/20#
PP
7@185
5@195
4@205
3@215
3@215
wod w/ 135
10 HSPUs
1 rd (PP) + 9 PCs
1 HSPU
PP to 155#
WOD 115# & HSPU
#1 12 HSPU
#2 1 ROUND 4 cleans
#3 3 HSPU
7 min AMRAP:
1000m row – 10 PC (115#) – max push press (115#) *32 reps PP*
*
3 min AMRAP:
10 PC – 10 push press (115#)
3 rounds + 1 PC
*
4 min AMRAP:
500m row – 10 PC (115#) – max push press (115#) *17 reps PP*
Push Press
7 130
5 140
4 145
3 155
3 155
Wod w/115
1 16 HSPU
2 1 + 3 HSPU
3 8 HSPU