Wednesday 160601
4 RFT:
400m Run or 400m Row
25 KBS 55/35lbs RX+ 70/55 MRX 45/25
15 Push-Ups MRX 10 Push-Ups
10 C2B RX+ 5 Bar MUs to 5 C2B MRX 5 C2B
**Can change up run and row each round**
Post time to responses.
Wednesday 160601
4 RFT:
400m Run or 400m Row
25 KBS 55/35lbs RX+ 70/55 MRX 45/25
15 Push-Ups MRX 10 Push-Ups
10 C2B RX+ 5 Bar MUs to 5 C2B MRX 5 C2B
**Can change up run and row each round**
Post time to responses.
Bench Press: 5-4-3-2-2 @ 80-85-87-90-90
Modified WOD = 19:41
Did 4 roundss of:
400m run
20 KBS – 35#
10 push ups
5 kipping Pull ups
1 min high plank
1 min low plank
1 min straight leg hold (accumulated…that was tough!)
Bench press: 5@110, 4@110, 3@112, 2@115, 2@115
WOD
Run/row/run/row
35#kb
10 push ups
5 pull ups
3 rounds + 400m row and 16kbs (almost got done but just didn’t have the energy to finish today)
1 min high plank
20 v-ups
1 min low plank
Bench Press
5@105; 4@110; 3@115; 2-2@120
WOD as Rx’d w/ 45# KBS = 18:56 (alternated between run and row)
Did all the core work except for the evil wheels
Bench Press
5@ 120
4@ 125
3@ 130
2×2@ 135
WOD as Rx’d
3 Rounds + 6 Push-ups @ 20min cap
Forgot to post yesterday’s WOD:
Front Squats
5@ 125
4@ 145
3@ 160
2×2@ 170
1) 5 Rnds + 2 FS w/ 65lbs
2) 4 Rnds+ 1 FS w/ 75lbs
3) 2 Rnds+ 2 S2O w/ 95lbs
4) 4 Rnds + 2 FS w/ 65lbs
Bench Press
5@ 120#
4@ 128#
3@ 131#
2@ 135#
2@ 135#
Wod rx+ w/400m rows (didn’t finish under time cap)
21:04
Core and Shoulder Development
Bench up to 185#
wod as rx’d 22:09
all running
WOD rx’d in garage..ceiling isn’t high enough to do bar MU’s
18:27
Bench Press
5@ 275#
4@ 295#
3@ 300#
2@ 315#
2@ 315#
Wod RX w/ rows
17:45
Bench
5@112
4@120
3@122
2×2@126
Wod w/5 C2B, everything else as Rx’d
Run, then 3 rows
20:53
Bench press:
5@205, 4@225, 3@235, 2@245,2@245
WOD: 3 rounds +400m run at time cap
Run – 400, 400, 400, 400
55# kettle bell – 25, 25, 25, 0
Push-ups – 15, 15, 15, 0
Kip pull-ups – 10, 10, 10, 0
Bench up to 108 (90%)
Wod RX all runs
20:51
Toughie
11:00am
Bench
5@235#
4@245#
3@255#
2@260#
2@260#
WOD
Rx+
All 400 meter runs
Time: 19:20
1:30pm
Not for time for Strength and Technique Development
2 Strict Ring MU’s
2 Ring MU’s with 14# Med Ball
4 Kipping Ring MU’s
Rest 3 minutes
Max unbroken set of kipping ring MU’s=8
Rest 3 minutes
2 Strict Ring MU’s
2 Ring MU’s with 14# Med Ball
4 Kipping Ring MU’s
Rest 3 minutes
Max unbroken set of kipping ring MU’s=6
Rest 3 minutes
1 Strict Ring MU
2 Ring MU’s with 14# Med Ball
Max unbroken kipping ring MU’s=3
Rest 3 minutes
1 Strict Ring MU
2 Ring MU’s with 14# Med Ball
Max unbroken kipping ring MU’s=3
Nice group muscle-up pic. Keep working those bad mama jammers.
–
A. Bench Press
5= 205
4= 215
3 = 225
2 = 235
2 = 245
–
B. WOD
4 RFT:
400m Row
25 KBS 55lbs
15 Push-ups
10 C2B Pull-Ups
RXd = 16:38 – all unbroken
–
C. All Complete with handstand hold.
–
D. Muscle Up Training= 10 Strict L-Sittish Muscle-Ups ; 10 Non False Grip Kipping MUs. (Rings for both)
Bench up to 75# (Jeanne, thanks for letting me lift with you!)
WOD w/400M runs, 25# KB, 10 push ups ea rd, 5 chin over bar pull ups
from 20″ box
24:17
Bench Press: 5-4-3-2-2 @ 185-205-225-235-245(1)
WOD Rx’d w/500m Rows = 17:55
5@225,4@245,3@255,2@265, last 2@275 had a little assistance
WOD-19:55
Strength up to 1@100
Wod w/
run/row,25#kb, 15 pu, 10 ghd
18:39
Core dev
Bench Press
5@145
4@165
2@170
•
4 rounds
400 m run
25 KB Swings 55#
15 Push Ups
5 Bar MU + 5 CTB
Finished 3 rounds + 15 Push Ups @ time cap
Bench Press
5@205
4@215
3@225
2@225
•
4 rounds
400 m run
25 KB Swings 55#
15 Push Ups
10 CTB
Finished 3 rounds + 25 KB swings at time cap
Finished entire WOD @ 21:39
Bench
5@205
4@215
3@225
2@230
2@235
WOD although run/row
19:56
1 min high plank
1 min low plank
20 v ups
1 minute leg raise
45 sec hspu hold
Bench
5 @ 165
4 @ 170
3 @ 175
2 @ 185
2 @ 185
WOD w/ 70, no BMU
20:23
Bench press
5@115
4@120
3@130
2@132 (f)
1@130
Wod as rxd
16:13
Core/shoulder development
Bench
5@205
4@215
3@225
2@235
2@225
WOD Row all Rounds
19:17
Wod RX
Bench up to 185 weak
WOD
Alternated row/run
45# kb
Time capped
3 rounds plus 246 my row
Felt weak throughout
Bench up to 2 @ 95 lbs
Scaled WOD to 25 lbs, push up on knees, and 3 kipping pull up – 3 rounds
Bench:
180/190/195/205/205
WOD: 4 rounds: 400 run / 25 Kbs @ 55# / 15 push-ups / 10 GHD sit-ups
Time: 19:20
Core development
Wod rx 55# kb and 5 bar muscle ups
3 rounds + 9 kb swings
All runs
WOD Rx’d w/ rows:
16:14
#2:
4 rounds:
10 Burpees
15 OH Lunges (25#)
10 Box jumps w/ 25#
10:11
Bench Press
5@120 lbs
4@127 lbs
3@130 lbs
2@135 lbs
2@135 lbs
WOD w/ 35# KB + 5 bar muscle ups and 5 chest to bar
Missed the time cap. 22:14
Strength: Bench Press
5@190
3@190
2@190
2@200
2@200
WOD as Rx’d:
3 rds + 16 KBS
Evening:
Core and Shoulder Development
800m Sandbag Carry (Camo)
5 Strict Parallette HSPU
Strength: bench (255# 1RM)
5 @ 205#
4 @ 217#
3 @ 222#
2 @ 235#
2 @ 245#
Rx’d
3 rds of running + 50m row at the 20min time cap. C2B was slooooow
1 min handstand hold (accumulated) then had to leave!