January 20, 2017

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.

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25 thoughts on “January 20, 2017”

  1. 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

  2. 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

  3. 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.

  4. 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! 🙂

  5. 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!

  6. 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

  7. 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

  8. 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

  9. 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.

  10. 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

  11. 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.

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