3 min bike warmup = 30 cals
2 mins with 12 cal bike buy in then
45# barbell back squats = 35
1 min rest
Sit-ups = 30
1 min rest
Push-ups = 40
1 min rest
2 min max cals bike = 36
Wod as Rxd
I put one foot on the box to stabilize myself between each K2E rep… I felt like it was the equivalent of doing singles without dropping from the high bar, but Breck called me out for it.
5 rounds + 8 PU + 3 deadlifts
Finisher: 1 min
Bench: 7@165; 7@165; 5@175; 5@175; 4@195
*
WOD as rx’d: 5 rounds + 2 KtE
*
Finisher: 1min high plank hold
*
40 GHD sit-ups; 25 hip ext w/ 2 sec hold @ top
Bench
7’s @ 105 (70% of 1RM), 5’s @ 110 (73%), 3 @ 115 (76%) stayed light.
Wod w/ 125# & more like knees to tricep! 4 rds + 5 BBPU’s
High Plank hold- 1:30
Bench press: 7@185, 7@185, 5@205, 5@205, 4@225
WOD Rx’d: 4rnds + 10 barbell push-ups
Finisher: 2:38 high plank hold
Bench 7-7-5-5-3 @ 65-65-75-75-80
WOD MRx = 4 rds + 3 barbell push ups
Finisher: High plank hold – 1:45
Core:
25 GHD sit ups
25 Hip Ext w/2 sec hold @ top
3 min bike warmup = 30 cals
2 mins with 12 cal bike buy in then
45# barbell back squats = 35
1 min rest
Sit-ups = 30
1 min rest
Push-ups = 40
1 min rest
2 min max cals bike = 36
Bench
2 sets of 7 @ 275
2 sets of 5 @ 295
1 set of 2 @ 305
WOD Rx+=5 Rounds plus 9 Barbell Pushups
Finisher (High Plank Hold)=1:02
Bench
7’s@100, 5’s@105, 4@115
Wod as Rxd
I put one foot on the box to stabilize myself between each K2E rep… I felt like it was the equivalent of doing singles without dropping from the high bar, but Breck called me out for it.
5 rounds + 8 PU + 3 deadlifts
Finisher: 1 min
Wod Rx:
7+6 over bar burpees
Finisher: 2:05
Strength:
215#
230#
245#
7-7-5-5-4
Wod rx’d
5 +2 reps
1:01 plank hold
WOD w/140#DL and GHD’s…saving hands for competition this weekend!
7 rds+5DL
Finisher
4:15
Core development
Bench
7’s @ 100
5’s @ 105
3 @ 115
Wod Rxd w/GHD
5 rds + 8 DL
Finisher:
1:29
Bench
2 sets of 7 @ 205
2 sets of 5 @ 215
1 set of 4 @ 225
WOD
As Rx’d
Everything unbroken
Rounds=8+2 Barbell Push-ups
Finisher (High Plank Hold)=1:10
Strength:
225-255-275
Wod rx:
5 rounds + 6 burpees
Finished 1:05
Bench
7 @ 175
7@ 185
2 sets of 5 @ 205
1 set of 3 @ 205
wod w/ 205 & ghd’s
6 rds + 2 burpees
1:13 plank hold
Strength: Bench Press
7@185
7@185
5@195
5@195
2@215
WOD Rx:
4 rounds + 10 reps
Finisher: High Plank Hold
3:00
Bench w/ the lovely Sydney!
85-95-115
WOD as Rx’d
5 Rounds + 5 DL
Finisher: 1:02
Great work, 9:30!
Hoeyman
10 rds RX
10 rds 145
45# plate + 25# plate and 1 ab mat for handstand push ups
35 mins only did 20 total rounds
(4:30)
“Holleyman”
135# and 1 ab mat to compare to last year
33:54 (almost 9:00 PR)
5:30 class
Reverse Annie (10-20-30-40-50 dubs / sit-ups) with 10 wallballs after each round, try to do everything unbroken
9:40
Missed twice on set of 30 dubs and missed once on set of 50 dubs
Two brief pauses on set of 50 sit-ups
That ab burn! Woot!
Strength: 7s@85 – 5s@90 – 2@95
—–
Wod:140#, GHDs, Reg push-ups on rds 3&4
3 rds + 5DLs
—–
Finisher: 1:00
Core: 25 hip ext w/hold & 15# plate
95-100-105
Wod rxd
5 rds + 7 push ups
Great job 4:30!
7-7 @ 95#
5-5 @ 105#
4 @110#
Wod w/air squats for push-ups, 140# dl, ghd for k2e
2 rounds + 3 burpees
1min low plank hold
Strength DL instead because of shoulder
7x305lbs
7x305lbs
5x325lbs
5x325lbs
3x365lbs
Wod rx 5 +5 push ups
Bench:
7 w/65#
7 w/65#
5 w/70#
5 w/65#
3 w/70#
WOD w/90# for DL, knee raises and regular push ups
4 rds + 3 push ups
2 min 3 sec high plank hold
Amazing Miranda!!!
Bench press
7@135
7@135
5@155
5@155
1@175
WOD RXd
3 rounds + 5 T2B
Finisher: 1:31
Strength-up to 3@235
WOD Rx: 4 rounds + 1 K2E
(Probably a few “no-reps” on K2E)
WOD Rx:
6 + 5 barbell push-ups
Finisher: 3:05 high plank hold
50 military butterfly sit-ups
Strength up to 2@ 225
—
Wod RX
5 rds + 1 K2E
2:05 high plank hold
Core development
CF Roots
5 RFT
20 WB 14#/10′
20 pull-ups
17:21
Sucking air in Boulder
BP
2×7@205
2×5@220
3@235
wod+
4 rds + 6 burpees
3:20 high plank hold