Thursday 160915
15min AMRAP:
-20 Pull-ups MRX 10 Pull-ups
-40 Double Unders MRX 30 Double-unders
-400m Row MRX 300m Row OR 1.0km Asslt Bike MRX 0.7km Asslt Bike
-20 Push-ups MRX 10 Push-Ups
Post rounds and reps to responses.
Thursday 160915
15min AMRAP:
-20 Pull-ups MRX 10 Pull-ups
-40 Double Unders MRX 30 Double-unders
-400m Row MRX 300m Row OR 1.0km Asslt Bike MRX 0.7km Asslt Bike
-20 Push-ups MRX 10 Push-Ups
Post rounds and reps to responses.
That’s an award-winning shot!
Strength – Bench
5 sets of 5
1/2+1 rep
Up to 125
WOD as MRx
4 complete rounds. Rotated back and forth between satan’s toy and white water raft.
Only those that go as far as they can go, will found out how far they can go.
If you feel like your are not as fast or strong as other people in the gym, don’t worry. You are stronger today than you were yesterday because you came in. Good job 5am.
Completed Core development
Bench 5×5 w/ 95# (65%)
WOD rx’d super slow
2 rds + 23 DU’s
Bench
1/2+1 reps
1 set of 5@135#
4 sets of 5@185#
WOD
As Rx’d
with assault bike
Rounds=3+0.6km assault bike
Bench
5 sets of 5
1/2+1 rep
First Two Rounds – 185
Last Three Rounds – 175
WOD – 3 Rounds + 5 PUs
Working on my kipping pullups, had to go banded halfway through 2nd round
60 single unders
Bench 1 1/2s…. As tough as they sound
Last 4 sets with 185# x 5
–
Wod rxd with row
3 rds + 3 pullups
First time doing dubs in over a year… Slow going
Bench 1 1/2 reps x 5 sets
55-65-75-75-80
WOD MRx
3 rds + 30 D/U
All pull-ups were unbroken sets of 10. (This is huge for me!)
Core:
25 hollow rocks
1 min high plank
25 hollow rocks
1 min low plank
Awesome job Angie.
Bench 1/2 + 1 reps
5@185, 5@185, 5@185, 5@195, 3@195 (f 4th rep)
WOD with 20 pull-ups, 7 cal assault bike, 400m row and 20 push-ups
3 rounds + 8 pull-ups
Bench
5×5@105#
WOD rx’d w/assault bike
3 rds+0.1 on bike
Handle of rope I was using flew off during last set of DU’s..luckily had another one sitting somewhat near me! Great job 9:30 crew!
Bench Press
5×5@ 105 (failed last rep)
WOD as Rx’d w/ row
2 Rounds + 200m Row
25 hollow body rocks
50 hip extensions
Thanks for coaching me up on the rower, Okie!
Awesome job, 9:30!
115×5 1 round 105×5 4 rounds
WOD 20 pullups, 40 du, .7 AB, 20 push ups
5 rounds even
Awesome job nooners!
5×5 bench press @ 85# (failed very last bench)
WOD rx’d except only 10 push-ups/round
3 rounds even
Bench 1 1/2 reps
5@185
5@195
5@195
5@195
3@195 (F 4 rep)
WOD w/Devils Bike (miserable)
3rds 20 pull-ups
Bench – that was a chest burner!
5×5 at 155# (~65% of my 1RM)
failed on the last rep of the last set 🙁
WOD: did the MRX rep amounts
finished with exactly 4rds!
Calli – 5rds – BEAST MODE aka American Warrior 🙂
Great Job Today and way to work the high heart rate with bodyweight movements. Also way to engorge the chest today on bench. You all rock.
On another note, I found a $5 dollar bill on the floor by one of the bench press racks today. Please let me know if you lost it.
Angie that is great. Congrats Callie that definitely exceeds my goal to try and get 4 rounds. Keep pushing CF Jenks!
Strength:
225-246-246-246-246(3)
WOD Rx
3 rounds + 20 pullups
Bench with 80# X 5
Masters wod except 20 push-ups each round, just short of 3 rounds
Cool pic!
Oops and 25 hollow rocks and 1 min high plank hold
Bench 5×5 @ 100#, all completed
WOD
Subbed 20 GHD’s for PLU
1.0 km bike
Everything else as Rx’d
2 rounds + 0.1km bike
Strength:
185-185-195-195-185
Wod: mrx reps except did 1k bike
Rope broke in first round so did skier jumps over the rower
3 rds + 10 pull-ups
Two mile run no ankle pain woohooo so happy!!!!!
Bench press 1/2 + 1 reps
95-100-105(x3 sets)
Wod as rxd
3 rds + 209m row
Core
HAPPY BIRTHDAY JAMIE & CHRISSY!
Strength: 155 for 3 sets / 135 for 2
WOD: RX – assault bike
2 rds + about 100 yds on assault bike
Hey coach. I believe the $5 is mine. Must have fell out after buying the Awesome Fit-Aid!!
WOD
As Rx’d
3 rounds + 14 push-ups
Completed core development
Bench 1 1/2 reps
5@155
5@155
5@165
5@175
5@165
WOD Rx – 2 rounds + 325m row
Bench:
1 @ 195
1 @ 200
3 @ 215
Wod rx’d: 3 rds
Bench
All w/ 135
Wod rx
3 + 5 pull-ups
Bench
w/60#
WOD w/10 jumping pull ups, 10 push ups 10 singles and 10 doubles ea
rd and 400M row
2 rds + 98M row
did the one minute high plank high plank hold & 1 minute low plank hold