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.
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.
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.
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
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.
Strict press
5@80
3@85
2@90
1@95
3@85
Wod rx with bar muscle ups
2+1 muscle up
2+1 muscle up
25 strict press
Strict press
80-85-90-95-85
Wod
Pu and par bar dips and 1 ab mat
Round 1: 3r+3 pu
Round 2: 3r+ 2dips
Bonus: 28 reps
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
Strength
5@175
3@195
2@215
1@235
WOD
Round 1: 3+2 MU (Bar MU)
Round 2: 2 (Ring MU)
Finisher 54 reps
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!!
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
Strict press
5@90
3@95
2@100
1@105
3@95
WOD rx’d w/ring MU’s and strict HSPU’s
4 rds+6hspu
4 rds
Finisher
35 reps
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
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
Looking good Dee Dee.
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
Strict press
115-125-135-145-135
—
Wod. W/ring MU, strict HSPU & V-ups instead of T2B
1 : 4 rounds + 6 HSPU
2 : 4 rounds
—
Finisher: 38 reps
Strict press up to 145#
—
WOD w/ C2B+ring dips / HSPU / T2B
#1 — 4 rounds
#2 — 3 rounds + 2 C2B
—
Finisher – 31 reps
SP
5@155
3@165
2@175
1@180
3@165
wod+ w/ ring MUs
1 rd + 5 HSPU
1 rd + 2 HSPU
finisher
51
Wod rx+: 3 rds 1 hspu
2 rds
Finisher: 47
SP
6@110
3@115
2@125
1@130
3@115
WOD w c2b PLU, bar dips, HSPU
2+ 1 c2b
2 even
Finisher 30
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
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!
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
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
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
Strength
Strict press
Up to 130
Wod w/ bar mu/hspu/ttb
1- 3 rds
2- 2 + 3 hspu
Finisher 35 reps