September 21, 2016

Wednesday 160921

6min AMRAP:
-3 Muscle-Ups (bar or ring) or 3 C2B Pull-Ups and 3 Dips (bar or ring)
-6 HSPU RX+ 6 Parallette (touch shoulder) MRX 2/4″ Rise OR Double DB or KB Push Press 55/35lbs
-9 T2B
Rest 3min
4min AMRAP:
-2 Muscle-Ups (bar or ring) or 2 C2B Pull-Ups and 2 Dips (bar or ring)
-4 HSPU RX+ 4 Parallette (touch shoulder) MRX 2/4″ Rise OR Double DB or KB Push Press 55/35lbs
-6 T2B
Rest 2min and grab a barbell
“Finisher”
1min Max Barbell Strict Press 45/35lbs

Post rounds, reps and “finisher” to responses.

dsc_1541

28 thoughts on “September 21, 2016”

  1. Strength – Strict Press
    5@105
    3@115
    2@125
    1@135 (f)
    3@115

    WOD with pull-ups and bar dips and HSPU from 30″ box

    WOD 1 = 3 rounds plus 4 T2B or 67 reps
    WOD 2 = 2 rounds plus 4 T2B or 32 reps
    WOD 3 with 45# bar = 28 reps

    Total reps 127

    Bros don’t let bros skip shoulder day. Feel the burn.

  2. Strength: Strict Press (1RM:160#)
    5@130
    1@135

    WOD as Rx’d w/Bar MU’s & Strict HSPU’s:
    1) 2 rds + 6 HSPU’s
    2) 2 rds + 1 MU

    Right shoulder was in a lot of pain this morning.

  3. Strict Press
    5-3-2-1-3 @ 65-70-75-80-70

    WOD
    w/kipping PLU (Some were chest to bar!)
    2 abmats for HSPU

    6 min AMRAP: 3 rds + 1 PLU
    4 min AMRAP: 3 rds

    Finisher: 1 min max reps strict press 35# bar
    30 reps

  4. Strict press 5-3-2-1-3 @ 135 -155-165-175-155
    WOD w/c2b and dips
    Ab mat for hspu
    6 min amrap:2rds + 3c2b 3dips and 5 hspu
    4 min amrap:2rds + 2c2b 2 dips
    Finisher : 32 bar strict press
    1st time for hspu and it got ugly on round 2.

  5. Skipped strict press and did 1 ring MU every 45 seconds (didn’t fail a single one! Woohoo! Although they weren’t all very pretty)

    WOD
    1)
    w/3 C2B + 3 dips
    6 HSPU elevated on 55 plates
    9 T2B
    4 rounds + 6 HSPU’s
    2)
    2 C2B + 2 dips
    4 HSPU on #55 plates
    6 T2B
    3 rounds

    Bonus: 36 reps

  6. Strength:
    5 @ 105
    3 @115
    2 @ 125
    1 @ 135
    3 @ 115

    WOD:
    Mostly did PLU’s but snuck in a C2B w/ parallettes for dips
    HSPU’s w/ 3 abmats

    Round 1: 3rds even
    Round 2: 2rds + 1 PLU

    FINISHER: 31 reps

    great job nooners!!

  7. SP
    155 x 5
    165 x 3, 2
    175 x 1
    180 x 1

    Wod with ring MU, hspu, ttb
    1 – 3 rds
    2 – 3 rds + 1 MU
    Finisher 46 reps
    Fun one

  8. Strict Press
    5@85
    3@90
    2@95
    1@100
    3@90

    WOD = hot mess!!! 🙁

    w/ 3C2B + 3 Dips
    6 Min AMRAP = 2 + 3 HSPU
    4 Min AMRAP = 2 + 4 HSPU

    Finisher = 38 strict press

  9. Dee looking great! Keep up the great work and consistency.
    Press = 115-125-135-145-145
    WOD as RXd MUs, HSPU, T2B = 4rds +2 ring MUs and 3rds + 2 ring MUs
    Finisher = 33 reps

  10. Strength: strict press
    5@135; 3@140; 2@150; 1@160; 3@150
    *
    WODs * did the C2B/dip combo & DB push press with 55#
    1st AMRAP of 6 minutes
    3 rounds
    2nd AMRAP of 4 minutes
    3 rounds
    *
    “Finisher”
    42 reps of strict press in1 minute

  11. Strict Press
    5@135#
    3@145#
    2@155#
    1@165#
    3@145#

    WOD
    As Rx’d with Ring MU’s, Strict HSPU’s & T2B
    6 Min AMRAP=5 Rounds
    4 Min AMRAP=4 Rounds
    “Finisher”=46

  12. Strength: bench, same rep scheme

    5 @ 212#
    3 @ 225#
    2 @ 240#
    1 @ 255#
    3 @ 225#

    Wod:
    1st set: bar mu, hspu w/ 3 abmats, ttb
    2 + 5 hspu. Shoulders were toast.

    2nd set: c2b, strict bar dip, 1 wall walk, ttb
    3 + 1 c2b

    Finisher: 28 sad reps, hurt so good!

  13. Shoulder press: 125-155#

    Wod with c2b 55# DB
    Subbed row for c2b in set 2 bc of hand rip

    6 min: 3.5 rds
    4 min: 2 rds

    Finisher 36 reps

  14. 6min AMRAP:
    -3 Muscle-Ups (ring)
    -3 Wall climbs
    -9 T2B
    2 rounds + 2 MU

    Rest 3min
    4min AMRAP:
    -2 Muscle-Ups (ring)
    -2 Wall climbs
    -6 T2B
    2 rounds + 2 MU

    Rest 2min and grab a barbell
    “Finisher”
    1min Max Barbell Strict Press 45/35lbs
    31 reps

  15. Strict press
    5@ 80#
    3@ 85#
    2@ 90#
    1@ 95#
    3@ 85#

    Pull ups/banded dips, 2mats for hspu, t2b
    Round 1: 3rds + 3 banded dips.
    Rounds 2: 2rds +2pu

    Finisher = 33 reps

Leave a Comment

Your email address will not be published. Required fields are marked *