Saturday 160813
4min AMRAP:
– 10 HSPU or 10 Dips or 10 Ring Push-ups
– 10 Box Jumps/Step ups 24/20″
Rest 2min
4min AMRAP:
– 10 S2O 75/55 95/65 115/80 135/95
– 30 Double-unders
Rest 2min
2min AMRAP:
– 5 HSPU or 5 Dips or 5 Ring Push-ups
– 5 Box Jumps/Step-ups 24/20″
Rest 1min
2min AMRAP:
– 5 S2O 75/55 95/65 115/80 135/95
– 20 Double-unders
**can mix up Dips, HSPU, Push-ups
Post results for each AMRAP to responses.
Strict Press: Up to 160# (5# PR)
WOD as Rx’d:
1st AMRAP w/Bar Dips & BJ’s: 3 rds + 1 BJ
2nd AMRAP w/135#: 2 rds + 1 S20
3rd AMRAP w/Bar Dips & BJ’s: 2 rds + 3 BJ
4th AMRAP w/135#: 2 rds
The Rouse’s representin!!!
Jenks track
20 stadium hikes with 20# vest
400 m walking lunges with vest
20 more hikes – no vest
42 mins
Strict press
Up to 155#
—
Wod. Rx’d. W/135# S2O & HSPU
1 – 4 rounds + 5 HSPU (strict)
2 – 3 rounds
3 – 3 rounds + 5 HSPU (strict)
4 – 2 rounds + 5 S2O
10 mile run (taper time woohoo!)
Strict press up to 90# (f 95×3)
Wod w hspu’s and 65#
RD 1: 3 + 3 hspu’s
RD 2: 3 + 10 dubs
RD 3: 2 + 4 bjs (hspu’s went downhill)
RD 4: 4 + 2 s2o
Great photo!
strict press:
235
WOD Rx+ (135#)
1. 3 rounds + 7
2. 3 rounds
3. 2 rounds + 4
4. 3 rounds
Strict press – 155#
WOD Rx w/ 115#, HSPU, box jumps
#1 – 3 rounds + 3 HSPU
#2 – 2 rounds + 10 S2O
#3 – 3 rounds
#4 – 2 rounds (struggled on dubs)
Strength: 175
Wod rx+:
4rds
3rds
3rds
3rds 5s20
Shoulder Press
115-125-135-140 (5#PR)
Way to go on your like 15#? PR, Callie!
Rx’d
1st AMRAP-strict HSPU & BJ’s
1rd+7 BJ
2nd AMRAP-95# s2o
3 rds+2 s2o
3rd AMRAP-strict HSPU & BJ’s
1rd+1 BJ
4th AMRAP-95# s2o
3 rds
Another Great Pic of the other part of the dynamic duo. Great lift Natalie!
Great Job Samantha and Kevin on the PRs.
Had no idea there was an RX+ today.
47yo/M – 5’6″ – 177lbs – Learned this from Double B
Strict press = 170lbs – 15lb increase from December, but still a long way to go for a PR
WoD #1 = 2+9 of 10 HSPU & 10 Box Jumps to 20″box (still can’t get 24″)
WoD #2 = 3+4 of 10 S2O 115lbs & 30 Doubles
WoD #3 = 2+1 of 5 HSPU & 5 Box Jumps to 20″box
WoD #4 = 2+10 of 5 S2O 115lbs & 20Doubles
Core & Accessory
L-Sit Hold and L-Sit Hang Complete in 8 sets of 15 sec holds with 30 sec rest in between each set.
33 Ring Push-Ups
2 Turkish Get-ups and called it
Strict Press
Up to 115#(PR) failed 120#
WOD w/strict HSPU and 80#
5rds+5HSPU
3rds+1S2O
3rds+5HSPU
2rds+13DU’s
several missed du’s today..
accumulated 1 min L-sit hang
Strict press 170# pr 175# (fail)
WOD @135# and HSPU
3 rounds+9 HSPU
3 rounds
2 rounds + 1 HSPU
2 rounds + 8 DU
Strict Press up to 120 lbs
WOD RX+ w/ HSPUs
5 rounds
3 rounds + 13 doubles
3 rounds + 4 or 5 HSPUs
3 rounds + 4 s2o
Looking good my friend!
Strict press- 105
WOD as Rx’d w/ ring dips
No idea on rounds, just trying to get back in the swing! Nice work 10am!
Thanks friends
Strict press 165#
WOD @135# and HSPU
3 rounds+ 4 HSPU
2 rounds + 10 S2O
2 rounds + 4 HSPU
2 rounds + 2 S2O
Strict press
143#
WOD with 95#
2 rounds
3 rounds
2 rounds
2 rounds + 14 doubles
Thanks for letting me lift with you Samantha!
Strict Press: #125 PR!!
WOD:
4 rnds + 8 HSPU
3 rnds + 10 S2OH
3 rnds + 5 HSPU
3 rnds
Strict press: 140# / 145 fail
WOD w/ 115#
3 rds
3 rds
2 rds + 4 HSPU
2 rds + 5 s2o
165 SP
Strict Press:
65#
#1 with push ups: 3 rds + 5 push ups and 4 box steps
#2 first 10 w/55 then dropped to 45 & mogul jumps:
3 rds + 10 S2O and 15 mogul jumps
#3 3 rds + 3 push ups
#4 2rds + 3 S2O
And great pic Natalie!!!!
SP
1@185-195f-190(pr)
wod w/ HSPUs & 135
2-3 rds each AMRAP