Friday 170120
“Congressional Committee on Inaugral Ceremonies CF Style” by DB
For Time:
-45 Morning Worship WallBalls 20/14lbs 10/9′ MRX 20/10
-20 Processional Pull-Ups to the Capitol
-17 VP Goblet Squats Swearing in Ceremony 53/35 RX+ 70/53 MRX 45/25lbs
-45 Presidential KettleBell Swings Swearing in Ceremony 53/35 RX+ 70/53 MRX 45/25lbs
-45 Inaugural Address Ab-Mat Sit-Ups (anchored) RX+ GHD Sit-ups
-20 Departure Deadlifts of Outgoing President 255/175 RX+ 275/185 MRX 185/125
-17 Inaugural Luncheon Lunges (alt/stationary) w/KB Goblet Lunges
-20 Inaugural Parade HandStand Push-Ups
-17 Inaugural Ball Bar Facing Burpees
Post time to responses.
Deadlift: 5 sets of 5 w/ 3 sec hold at the bottom
Used 255# for all sets
*
WOD as rx’d except subbed push-ups for HSPU
17:31
Strength: Deadlift
5×5 w/225#
WOD MRx except Wallballs and Strict HSPU’s:
19:41
Strength
255 across, staying engaged at the bottom this smokes me. These are good and really get my hammies fired up
WOD Rx:
12:45
Strength:
2×5@245#
2×5@255#
1×5@275
WOD Rx except used 1 abmat on HSPUs:
19:01
Was on a good run up until the DLs; current mood: jello.
Deadlifts 5 x 5 w/3 sec hold at bottom
did 4 sets @ 175#, then bumped down to 125# for last set
Inauguration WOD
25# KB
10#WB
125#DL
2 abmats for HSPU
Time = 18:51
TGIF Y’all! 🙂
Love it, Angel!
Deadlifts w/ 155
WOD w/ Rx’d load, 200m row for Pull-ups & 400m run for HSPU
15:16
Fun WOD! Proud to be an American!!
Angel might be running in the cold, but she is always bringing the HEAT!! Oh yea
–
Deads w/3 sec pause = 305lbs all 5 sets for all 5 reps. Felt Good
– WOD RX+ = 18:59
Great Job and way to participate all you fellow Inauguration WODers!
2.5 weeks off. Feeling weak but refreshed.
Strength
@155#
–
Wod mrx
16:21
Deadlifts w/pause
stayed light @ 185 all sets
—
Wod. all Rx’d except DL’s @ 225#
14:15 (strict HSPU’s)
DL 225#
Wod with 225#,mods
17:59
1 hr mountain bike at turkey
Gold loop
DL 175
WOD RX except seat 25# DB strict press for HSPU
14:41
Wod as rxd
11:10
Deadlifts w/pause
225# all sets
—
Wod rx —
17:54
Strength
5x5DL 3sec pause @ bottom
325 for all sets glad that I got through it with no belt nice to really engage the core finally
WOD as RX’D
13:36*
*started about 30 seconds after clock started I was in the middle of putting shoes on lol
Wod. all Rx’d except DL’s @ 225# and seated DB press @40lbs
18:13
Did the Inauguration WOD since J Stone didn’t invite me to mountain bike
5×5 DL 165# these were “fantastic”
Performed these flawlessly next to “little” Diener…my biceps were “huge” afterwards
Modified with 225# and one abmat HSPU
22:19
While my time was over the cap and the slowest in the noon class… it was “amazing” and the best workout ever done
Deadlifts with 3 second pause at the bottom
5 sets of 5 @ 225#
WOD
Rx+
Time: 16:12
Deadlifts w/3 sec. hold at bottom
5 sets of 5 w/115#
WOD w/25# KB, 8# ball to 9′ target (there were no 10# left)
115# DL, and sitting DB strict press for HSPU (15# DB’s) &
ab mat sit ups
22:33
Strength: all @ 225#
Wod w/ 225#, 35# seated DB press
17:49
45 wallballs were unbroken, which was my only goal for today. Everything else was just gravy basically.
strength 5 reps of 5 deadlift with 3sec hold
225-245-245-245-245
Wod rxd weight sitting barbell strict press with 25# in place of hspu.
14:38
Dumbell not barbell.
Deadlifts w/135# stayed light today
WOD rx’d but with GHD’s
15:18?
Strength at 225
WOD rx apart from HSPU- used 2 about mats and deadlifts were at 185.
Time:14:06
Wod rx except 225 DL
Stopped after DL for a bit. LBS like no other!!
Finished with 5 HSPU and 17 Over bar burpees after DL
15:30.