Monday 160808
3min AMRAP:
– 3 S2O 155/105 RX+ 185/125 MRX 125/85
– 6 Ring Dips RX+ Muscle-up into 6 Dips MRX 6 Bar Dips
-30 Double Unders
Rest 2min
3min AMRAP:
– 3 S2O 155/105 RX+ 185/125 MRX 125/85
– 6 Ring Dips RX+ Muscle-up into 6 Dips MRX 6 Bar Dips
– 3 Bar Facing Burpees
Rest 2min
3min AMRAP:
– 3 S2O 155/105 RX+ 185/125 MRX 125/85
– 6 Barbell Push-Ups MRX Push-Ups
-30 Double Unders
Rest Exactly 2min and strip barbell
“FINISHER”
– 1min Max Reps Barbell S2O 45/35lbs
Post results for each AMRAP and “Finisher” to responses.
1RM Push press and jerk
Worked up to 175#
*
WODs as rxd except did parallel bar dips
1st AMRAP- 2rds
2nd AMRAP- 3 rds + 3 S2O
3rd AMRAP- 2rds
*
“Finisher”: S2O 70 reps w/ 45# bar in 1 min
Push Press & Jerk
Both up to 135#
1st- 2+3 S2O
2nd- 2 +3 S2O
3rd- 2 + 1 S2O
Max S2O w/ 35# bar 48
Push Press: Up to 195# (20# PR)
Power Clean: 200# (5# PR)
WOD as Rx’d:
1 – 2 rds + 2 Rings Dips
2 – 2 rds
3 – 1 rd + 6 Barbell Push-Ups
Finisher: S20 54 reps w/45# bar in 1 min
Push Press up to 115#
Push Jerk up to 125#
WOD w/85#, parallette dips, regular push ups
1: 2 rds
2: 3 rds
3: 1 + 17 d/u
Finisher: S2O w/35# = 40
Way to get after it 5am and 6am classes. You helped get me pumped up and ready for a great week. Keep on training Hard, yet Smart and of course training to Survive! David makes those Bar MUs look easy cheesy!!
Push Press = 195
Split Jerk = 205
WOD RXd = 3 – 3+1 – 3
Barbell burnout = 42
Did strength wrong I think…..I did strength for the max of the combo of 1 PP + 1 Jerk up to 135#.
WOD as Rx’d
#1 – 3 Rounds (117 reps)
#2 – 3 + 1 Dip (40 reps)
#3 – 3 + 2 Barbell Push-ups (122 reps)
= 279 reps
Finisher = 44 reps
It was great to be back after my travels.
Push Press: 205#
Push Jerk: 215#
WOD’s (sub 60 singles for 30 du)
1: 2x
2: 1x +3S2O&6 ring dips
3: 2x +3 S2O
Barbell burnout = 35
Push Press to 245 (pr), didn’t do jerks because of knee
WOD 1 rx+ until failed MU on round 2 and just did the ring dips
2 rounds
WOD 2 rx’d
2 rounds
WOD 3 rx’d
1 round + 21 du
Barbell burnout
lost count but not many
40/5’7″/170
16 Minutes to establish 1RM Push Press and Split Jerk
Push Press-135/185/205/225/245/255
Split Jerk-135/185/205/225/245/255/275/300
WOD
Rx+
AMRAP#1=3 Rounds (117 reps)
AMRAP#2=3+3 S2O (39 reps)
AMRAP#3=3+1 S2O (118 reps)
“Finisher”=41 reps
Total reps=315
Push press 205#
WOD w/barbell push instead of dips
3 rounds
2 rounds +10DU
2 rounds +23 DU
Finisher
45 reps
Altitude making me stronger.
Push press 130#
Split jerk 145#
Matched my PRs
WOD 105#
Round 1 – bar dips 1r + 6 dips
Round 2 – Parrolette bars 2r + 3 dips
Round 3 – reg push ups 1r + 13 du
Finisher: 47 s2oh
Push Press
185-205-255(f)-255(f)-265
Split Jerk
185-255-265-285-305
WOD Rx
#1: 3 + 3 S2OH
#2: 3 + 3 S2OH
#3: 3 even
Finisher: 31
Wasn’t too pleased with my PP form as I got heavier so I will concentrate more on form going forward.
Split Jerk: 205 (10 PR 🙂 )
WOD: 115#
#1: 3 + 1 S2O
#2: 4 even
#3: 2 + 3 BB PU’s (rope broke during my first round on this AMRAP so that threw me off a bit)
FINISHER: 35 (that kicked my tail)
Strength = Assult bike 220 Cal 15min
WOD w185#Power Clean instead of S2O
1. 2rds + 1
2. 3rds
3. 1rd + 6 Push ups
No finisher (back)
Push press
105-115-120-125 (tie pr) 130(f)
Split jerk
125-125-145-155-160 (5# pr) 165 (f)
Wod as rxd
Round 1: 3 + 1 s2o
Round 2: 2 + 1 burpee
Round 3: 3 + 1 s2ohq
Burnout: 45 reps
Strength
Push press up to 185#
Split jerk up to 205#
Wod w 135# & bar dips
1. 2rds + 4 dips
2. 2rds + 2 dips
3. 3rds
Finisher
S2O w 45#
17
Shoulders were smoked from doing 50 burpees for time
right before class
Push Press 215#
WOD w/125 and alternating
single unders and double
1-2 rounds + 2 Ring dips
2-3 rounds
3-2 rounds + 12 DU
Finished – 33 S2O
Push press: up to 205#
Split Jerk: up to 245#
—
WOD. w/155# & MU into dips
1 – 3 rnds + 1 S2O
2 – 3 rnds + 3 S2O
3 – 2 rnds + 8 DU
—
Finisher: 38 S2O
Push press up to 205#
WOD w/ 155#, ring dips and dubs 1st rd and 60 singles 3rd rd
1 – 2 rounds + 3 S2O
2 – 2 rounds + 6 Ring dips
3 – 2 rounds + 6 barbell push ups
Finisher – 32 S2O
Push press up to 230#
Split jerk 230#
WOD w/ 155#
1 – 2 rounds + 6 ring dips
2 – 3 rounds
3 – 2 rounds + something can’t remember where I stopped.
Finisher 37 reps
Worked to 245 on push press and jerk
Wod rx
3 rounds
2 rounds + 24 DU
3 rounds
Finisher 36 reps
PP up to 260 (pr)
SJ up to 260
wod+
2 rds+ 3 S2OH
2 rds+ 3 S2OH
2 rds + 6 BBPUs
finisher
56
PP- 255 (pr)
Wod rx+:
2 rds 17 du
1 rd 5 dips
3 rds
Finisher: 46
Push press: 185#
Split jerk: 205# (pr)
WOD: RX w/ muscle ups into ring dips
1: 2 rds + 4 ring dips
2: 2 rds + 3 s2O
3: 2 rds + 3 s2o
Finisher: 42 reps
PP
115-135-155-165-185(f) pr is 195
PJ
185-195-200(f) pr is 225
wod w 125# and 3 instead of 6 dips/ push-ups
2+1 s2o
1+1 dip (bar dips)
2 even
Finisher 37 w 35# bb
150cal bike: 8:51 (100cal in 5:44)
Mod WOD
3 strict C2B
6 ring dips
10cal bike
2 + 1 dip
3 strict c2b
6 ring dips
9 push-ups
2 even
3 strict pull-ups
6 ring dips
10 cal bike
1 + 6 dips
Finisher: handstand hold for time
40 secs
Today’s WOD: MRX
1 RM Push Press 175# failed twice at 185#(f)
1st- 2 reps
2nd- 3 reps
3rd- 2 reps
Core Development:
2 min High Plank; 1 min RHH Plank
1 min LHH Plank; 2 min Low Plank
Strength
Push Press: 120# – PR by 5#
Push Jerk: 140# – I think that’s at least a 5# PR
Was okay w/not trying anything heavier on those lifts
WOD
With Rx’d weight, let’s just go with “participated”.
Finisher: 30 reps
Strength:
Push press 2@225 1@265(PR)-pounds
Split jerk 1@298 1@308(PR)-13 pounds
WOD RX+ (without the MU on the first rep)
1st: 3 rounds
2nd: 3 rounds 3 S2O
3rd: 2 rounds plus 6 BB push ups
*According to my records, I’ve done 130# on PC/PP complex, so 120# isn’t a PR. Should’ve gone heavier 🙁
Push Press up to 165 lbs
Push Jerk up to 175 lbs, failed 185. PR is 190 :/
WOD RX+
AMRAP 1: 2 rounds + 10 doubles
AMRAP 2: 2 rounds + 3 dips
AMRAP 3: 2 rounds + 3 barbell push ups
Max s2o: 47
*split jerk not push jerk; I wish.
Push Press: 80#
Push Jerk: 85#
WOD W/55# and shallow bar dips, 15 singles and 5 doubles first rd, then
did 60 singles rd 3
AMRAP 1 = 2 rds + 3 S2O
AMRAP 2 – 2 rds + 3 S2O + 2 over the bar buripees
AMRAP 3 – 2 rds + 3 S2O and 4 push ups
PP 215# (5# pr)
SJ 225# (15# pr)
WOD w/155# & MU into dips
AMRAP 1 – 3 rds + 1 PP
AMRAP 2 – 1 rds + 4 dips (did 6 burpees each rd…)
AMRAP 3 – 2 rds
finisher…15 in 30sec and called it.
Push Press 185
Split Jerk 205 PR
wod rx 155 w/ ring dips
1) 3 rds
2) 2 + 3 s2o
3) 2 rds + 4 barbell push-ups