Saturday 161112
Time Priority Diane For Reps:
-60sec of Deadlifts 225/155 MRX 185/115
-60sec of HSPU MRX 2/4″ rise
-45sec of Deadlifts
-45sec of HSPU
-30sec of Deadlifts
-30sec of HSPU
-15sec of Deadlifts
-15sec of HSPU
This workout takes 5 minutes, with no rest between exercises.
**Score is Total Reps of deads, HSPU and combined score
Post reps for Deadlifts, HSPU’s and total reps to responses.
Just a friendly reminder that Thursday, November 17th will be the last day to order a long sleeve, hooded T-shirt. We will not be ordering any additional sizes. Click on the link below to order yours today (they also make great stocking stuffers! 🙂 )
http://mandrillapp.com/track/click/30651603/ugpogo.myshopify.com?p=eyJzIjoiRzQwX1BjRjZQZXZUQXdIdE9EaEJTa1dWLVBvIiwidiI6MSwicCI6IntcInVcIjozMDY1MTYwMyxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL3VncG9nby5teXNob3BpZnkuY29tXFxcL2NvbGxlY3Rpb25zXFxcL2Nyb3NzZml0LWplbmtzXCIsXCJpZFwiOlwiZDlhNjFjYTg0YmQ0NGFmMGEyOTAxNTU5YzM1MDRmYTBcIixcInVybF9pZHNcIjpbXCIyOGU0M2Q3YWU5YmZkMzVlZjcyOTdlODY5YmE4YTNmNTY5NGU5MTFlXCJdfSJ9
Jenks track
10 stadium climbs
300 m walking lunges
10 stadium climbs
23 mins
12 EMOM
1st- sled w/ 25#
2nd- 10 cal row
3rd- 10 KB w/ 55#
WOD w/ 155# DL & 105# PP
45 total reps
12 EMOM
15 KBS @ 96#
1 SP w/ 45#
5-10 cal row
wod
26 DL
17 HSPU
8 mile run
12 EMOM
1st: 12 cal row
2nd: 10 kbs @ 70#
3rd:5 tire flips w Shannon the beast @ 285#
—
Wod as rxd
56 dl reps
40 hspu
Total: 96 reps
Assault Bike: 12-12-10-8
KBS w/70#: 15-15-0-0
Tire Flips w/285#: 5-5-5-5
WOD Rx:
Deadlifts: 15-8-5-2= 30
Strict HSPU’s: 20-5-2-2= 29
12 min EMOM..my scaled option as BB would call it!
1st: 8 cal on assault bike
2nd: 5 tire flips (no idea which one i was flipping..couldn’t tell what the numbers showed but it was heavy enough during the min)
3rd: 55# KB swings..15 first rd and 10 reps for remaining rds
WOD rx’d with strict HSPU and 155#DL
40 deadlifts
57 HSPU’s
Total=97 reps
12 emom – took the BB challenge. Mistake!
12 cal bike
96lb KB
90lb sled
Completed
Wanted to do president wod from Tuesday ended up doing 25 god and wussing out and going home
12M emom:
12 cal bike/15 kbs(55#)/25# sled
WOD RX: 34 DL / 32 HSPU
12m emom
12 cal bike
15 KB swings 70# (last round did 10)
25 m sled push w/ 45# plate
Wod
Not sure on deadlifts but hspu 26.. I was spent after the 12m wod
12 EMOM
1st: 12 cal row all @ :40
2nd: 15 kbs @ 55#
3rd:5 tire flips w/ the amazing Georgie @ 285#
—
Wod as rxd
57 DL
29 hspu
Total: 86 reps
Georgie, I am still amazed the you swung that 70#KB! So Strong!
4 RFT:
-15 Pull-ups
-Row 250m
-5 Push-ups
-0:30 sec. HSHold
-5 Push-ups
-Row 250m
-15 KBS (55#)
-25 (Crunches/GHD’s)
-Run 400m
36:25
Rest 1 minute
Row 2500m
10:25