Tuesday 160531
3min AMRAP
5 Hang Power Clean 75/55 95/65 115/75
4 Front Squats
5 S2O
Rest 3min and add weight
3min AMRAP
5 Hang Power Clean 95/65 115/75 135/95
4 Front Squats
5 S2O
Rest 3min and add weight
3min AMRAP
5 Hang Power Clean 115/75 135/95 165/115
4 Front Squats
5 S2O
Rest 3min and decrease weight
3min AMRAP
5 Hang Power Clean 75/55 95/65 115/75
4 Front Squats
5 S2O
Post results for each AMRAP to responses.
Strength: Front squat
5@240; 4@255; 3@260; 2@270; 2@270
*
WOD as rxd
1st 3 min AMRAP- used 115# : 6 rounds
2nd 3 min AMRAP- used 135# : 4 rounds
3rd 3 min AMRAP- used 165# : 2 rounds + 1 HPC
4th 3 min AMRAP- used115# : 3 rounds + 2 FS
Strength: Front Squat
5@185
4@200
3@205
2@210
2@215
WOD as Rx’d:
w/95: 3 rds + 2 HPC
w/115: 2 rds + 1 FS
w/135: 1 rd + 1 FS
w/95: 2 rds + 1 Push Press
Strength: Front Squat
5-4-3-2-2 @ 85-105-115-125-125
WODs as Rx: 55/65/75/55
1: 5 rds + 4 HPC
2: 4 rds
3: 3 rds
4: 4 rds + 3 HPC
only took 2 years guess i’ll post…
strength:
5@115
4@135
3@145
2@155
2@155
Wod: 75/95/115/75
1: 6 rds + 2 s2o
2: 4 rds + 1 hpc
3: 2 rds + 2 fs
4: 3 rds + 1 fs
Squat Clean
2@155-185-205
1@225-235-245(f)
*
Chain Squats
5@175-3@205-1@230
5@230-3@275-1@305
*
Bench
5@155-3@175-1@205
5@205-3@230-1@255
Front Squats
5@115; 4@135; 3@145: 2-2@155
WOD
1: w/ 65# = 6 + 3 HPC
2: w/ 85# = 4 + 6 HPC
3: w/ 105#= 2 + 4 FS??
4: w/ 65# = 5 + 4 FS??
Rough day after this weekend’s Murph WOD.
FS up to 121.5 ( I like using the baby weights)
Wod RX 65,75,95,65
1. 5 rounds
2. 4
3 . 1 plus 3 FS
4. 4
3 min rest
Then 3 min
12 pistols
6 PC 75#
2 Rounds
Front squats
115-130-135-145-145
WOD 55/65/75
1: 6+5 cleans
2: 5
3: 4
5: 5+ 2 s2oh
Front Squat
5 @ 225
3 @ 245
3 @ 255
2 @ 265
2 @ 270
WOD rx+
1 – 2 rounds + 2 HPC
2 – 2 rounds even
3 – 1 round + 1 HPC
4 – 2 rounds + 4 cleans
Front squats:
5@140, 4@145, 3@150, 2@155, 2@155
WOD
65# 4 + 3 hpc
75# 3 + 2 hpc
80# 2 + 5 hpc
65# 3 + 5 hpc
FS
5@155
4@185
3@205
2@215
•
WOD
4 rounds @ 95#
3 rounds @ 115#
2 rounds @ 135#
3 rounds @ 95#
FS
5@155
4@185
3@205
2@215
•
WOD
95#. – 5 rounds
115# – 2 rounds + 3 S2O
135# – 1 round + 2 S2O
95# – 3 rounds + 2 HPC
Front Squat
5 @ 255
3 @ 285
3 @ 315
2 @ 335
2 @ 355
WOD rx
1 – 115# – 5 rounds
2 – 135# – 4 rounds + 1 FS
3 – 165# – 3 rounds
4 – 115# – 1 round + 4 FS got dizzy so just laid down
Strength up to 120#
All wods with 55# stayed light today
Wod 1: 3 rds +2 PP
Wod 2: 3 rds +4 FS
Wod 3: 3 rds
Wod 4: 3 rds +5HPC
Getting some air on that WallBall! Stone throwing the Stone!!!
Strength: Front Squat
5@135; 4@185; 3(2)@215; 2@215; 2@215
*
WOD as RXd
1st AMRAP – 95# : 4 rounds
2nd AMRAP – 135# : 3 rounds
3rd AMRAP – 165# : 2 rounds + 2reps
4th AMRAP – 95# : 3 rounds + 5reps
Smoked me good. Real Good! Great efforts today everybody!
Front squats
105-115-125-135-135
Wod was tough holy smokes so sore
65# 5 rounds even
75# 3 rounds + 1 s2o
95# 2 rounds + 2 hpc
65# 4 rounds + 1 hpc
Oh my hurt! Wow!
FS
5 @ 205#
4 @ 217#
3 @ 222#
2 @ 230#
2 @ 230#
WOD w/ 95-115-135-95
5 + 2
3 + 1
2 + 1
3 + 1
Front Squat
Up to 2×2@148#
Wod Rx’d 65/75/95/65
5 rounds + 4 HPC
3 rounds + 4 FS
1 round + 4 FS
3 rounds + 1 S2O
Eventually, it became a game of avoiding that last round of S2O.
Front squat:
5@ 115#
3@ 125#
2@ 130#
2@ 130#
WOD rx’d 65/75/85/65
5 rds
4 rds + 1 hpc
3 rds + 1 hpc
3 rds + 2 S2O
Strength: Front Squats up to 143#
Thanks for the push, Allie!
WOD:
Round 1 @ 65#: 4 rds + 1 HPC
Round 2 @ 75#: 3 rds + 4 HPC
Round 3 @ 95#: 1 rd – I gave up & started stripping my bar for the next round. Ugh…
Round 4 @ 65#: 3 rds
I guess that should say “AMRAP 1, 2,…”
Parallette HSPU Development: (Finally got them!)
7 Strict Parallette HSPU’s
Front squats
5@105
4@120
3@135
2@145
2@145
WOD w/65/75/95/65#
65# 6 rds
75# 4 rds+2 front squats
95# 2 rds+1 S2O
65# 4 rds+ 4 hang power cleans
After WOD rested 3 min then
AMRAP in 3 min of 12 pistols and 6 power cleans @75#
3 rds+4 pistols
Strength: Front Squat
5@175
4@185
3@195
2@215
2@215
WOD as Rx’d:
w/75: 5 rds
w/75: 4 rds
w/95: 3 + 5 HC
w/95: 4 rds
Front Squats
5@155 lbs
4@165 lbs
3@170 lbs
2@175 lbs
2@175 lbs
Round 1 w/ 65 lbs: 6 rounds
Round 2 w/ 95 lbs: 4 + 3 S2O
Round 3 w/ 115 lbs: 2 + 1 S2O
Round 4 w/ 65 lbs: 5 + 2 S2O
Front squat up to 2 @ 105 lbs
1st: 3 rounds + 5 cleans 55 lbs
2nd: 2 rounds + 5 cleans 65 lbs
3rd: 2 rounds 65 lbs
4th: 3 rounds 55 lbs
9:30am
Front Squats
5@255#
4@270#
3@280#
2@290#
2@290#
WOD
1st: 6 Rounds + 2 Front Squats @ 95#
2nd: 4 Rounds + 4 Power Cleans @ 135#
3rd: 2 Rounds + 4 Front Squats @ 165#
4th: 5 Rounds @ 95#
5th: (Bonus round) AMRAP in 3 minutes: 12 Pistols 6 Power Cleans @ 115#= 2 Rounds + 2 Power Cleans
3:00pm
2RFT:
10 Strict HSPU’s
15 Cal Row
10 Kipping HSPU’s
15 Cal Assault Bike
50′ Handstand Walk
10 OHS @ 115#
As Rx’d
Everything unbroken
Time: 10:47
Strength:
Front Squat up to 255#
Wod
1st: 5rds + 3FS @ 95#
2nd: 3rds @ 115#
3rd: 2rds + 2 HC @ 135#
4th: 3rds + 4 FS @ 95#
5@155
4@185
3@205
2@215
2@215
WOD1-4 rounds + 5 HC w/ 95#
WOD2-3 rounds + 3 HC w/ 115#
WOD3-1 round + 5 HC & 4 FS w/ 135#
WOD4-3 rounds + 5 HC w/ 95#
5@155#
4@185#
3@205#
2@215#
2@215#
WOD1: 4 rounds + 2 FS w/ 95#
WOD2: 2 rounds + 2 S2O w/ 115#
WOD3: 2 rounds + 4 FS w/ 135#
WOD4: 5 rounds + 4 FS w/ 95#
Strength stayed at 105#
Round 1 w/ 55#
5 rounds
Round 2 w/ 65#
4 rounds + 1 HPC
Round 3 w/ 70#
3 rounds
Round 4 w/ 55#
4 rounds
Strength:
5 @ 275#
4 @ 295#
3 @ 315# f
2 @ 315#
2 @ 320#
WOD1: 4 rounds + 4 HPC 95#
WOD2: 3 rounds 115#
WOD3: 2 rounds + 4 FS 115#
WOD4: 3 rounds + 5 HPC 95#