Thursday 170511
2min AMRAP:
-10 Hang Power Snatch 95/65 RX+115/80 MRX 75/55
-10 Thrusters
-10 Handstand Push-Ups MRX 10 Hand Release Push-Ups
Rest 2min
3min AMRAP:
-10 Hang Power Snatch
-10 Dips Rings MRX 10 Bar Dips
-10 Thrusters
Rest 3min
5min AMRAP:
-10 HSPU MRX 10 Hand Release Push-Ups
-10 Hang Power Snatch
-10 Dips Rings MRX 10 Bar Dips
-10 Thrusters
Post results for each AMRAP to responses.
Push press @ 180#
5-5-5-4-5-4
Wod w/ HRPU
1: 23 reps
2: 1 + 4 reps
3: 1 + 4 HRPU (started first round with 4 HSPU)
Miserable! No mental toughness until the last set of thrusters
Strength: Push Press @155#
4-4-4-4-4-4
WOD Rx w/Ring MU’s into dips (HSPU’s with 1 Ab-mat and 15# plates):
1) 23 reps (3 HSPU)
2) 1 + 5 reps (5 HPS)
3) 1 + 1 rep (1 HPS)
Realized that I did not start in the locked out position for those ring dips. Less one ring dips in the second and third AMRAPs
Strength:
6×6@185
Wod Rx+:
1: 25 reps
2: 1+3 snatches
3: 1 round
Probably shouldn’t have went +. Guess I better
Start getting to the brief on time.
World Changer doing hand stand push-ups. Awesome young man! Proud to be his dad:)
Push Press: didn’t do rx’d for all sets except last, shoulders needed a little more warm up time
6@135 for 2 sets; 6@155 for 2 sets; 6@175; 6@185
*
WODs rx’d except did hand release push-ups in place of HSPU. 95#; ring dips
1st AMRAP- 1 round + 10 Hang power snatches
2nd AMRAP- 1 rd + 10 hang power snatches
3rd AMRAP- 1rd + 2 ring dips
Wod RX:
1 round plus 10 reps
1 round plus 26 reps
1 round plus 20 reps
Today’s wod looks fun at cfj!
Meanwhile at NorCal Crossfit in Cabo..
3 mile run to the gym
4X4 deadlifts
205-220-220-220
Wod as rx’d
5 rounds for time:
10 deadlifts 225/155
20 wall balls (10ft target)
7:13
All unbroken
6×4 @ #115
WOD RX’s – 152 total reps
So proud of my Swole Sister for working out so much while in paradise!
5K Row- 24:58
10 min rest
MOD WOD:
2 MIN AMRAP:
10 Russian KB Swings w/35
10 Goblet squats
10 burpees
1 round + 7 Swings
3 MIN AMRAP:
10 Russian swings
10 reverse hypers
10 burpees
1 Round + 7 burpees
5 MIN AMRAP:
10 burpees
10 swings
10 reverse hypers
10 goblet squats
2 rounds + 3 burpees
Push Press
6@225
6@225
6@225
6@235
4@245
4@245
WOD #1=1 Round
WOD #2=1 Round + 6 ring dips
WOD #3=1 Round + 3 HSPU (could no longer do HSPU. . . .)
Push Press: worked rack position/hand placement
155-155-155-155-185-235
WOD Rx
1. 50 (1round +20)
2. 63 (2 rounds +3)
3. 59 (1 round +19) Shit the bed on the 2nd set of HSPU grrrr
Total: 172
Anyone who did/does Rx+ on this is crazy!
WOD:
A. Tester “Fast 50’s” by DB
For Time: (@ home active rest)
50 Pull-Ups
–rest 1 min–
50 Hand-Release Push-Ups
–rest 1 min–
50 Bodyweight / 75% BW Deadlifts
–rest 1 min–
50 Anchored Sit-Ups
–rest 1 min–
50 Kettlebell Swings (70#)
–rest 1 min–
50 Double Unders
–rest 1 min–
50 cal Row
Rest 1 min
50 Hang Power Cleans (115#)
–rest 1 min–
50 Over Bar Burpees
33:48 – 8:00 = 25:48
Push press @ 155#
6 x 4
—
Wod. Rx’d w/strict HSPU
1: 1 + 4 HPS (34 reps total)
2: 1 + 10 Ring Dips (50 reps total)
3: 1 + 6 HPS (56 reps total)
PM
6×4 deadlifts @ 305# e2:30mom
Wod w/ mere:
21-15-9
WB 25/20 10’/9′
KBS 55/35
1 rope climb after 21, 2 after 15, 3 after 9
6:17
Thanks for the push Meredith!
Push Press
6 x 4
1-3 sets @ 165#
4-6 sets @ 185#
Wod
95#
ring mu to dips
Kipping HSPU
1. 1 + 5 HPS
2. 1 + 10 HPS
3. 1 + 6 HSPU
Shoulder felt tweaked from this week so decided to take it easy
20k assault bike
34:13
Push press
6×5
135
WOD 1
1+10 HPS
WOD 2
1+ 10 HPS
WOD 3
1+7 HPS
75#, HRPU, ring dips
6×6 Push Press @165
WOD 1 – 1 rd + 7 (37)
WOD 2 – 1 rd + 13 (43)
WOD 3 – 1 rd + 5 (45)
MU’d into dips, bad idea.
Felt like JT with some barbells thrown in just to wind you, awful.
Push press:
5@185
5@185
4@205
4@205
4@225
3@225 (from the floor)
WOD RX:
1 rounds +3 thrusters
2 rounds + 1 thuster
2 rounds even
Push press 6 x 6 145 #
2 min – 75 # 1 round and 3 snatch
3 min – 8 thruster short of 2 rounds
5 min – 1 round, 10 hspu, 5 snatches
Used 3 ab mats on hspu
Floor dips on bars