Tuesday 170919
2min AMRAP:
– 11 Thrusters 75/55 RX+ 95/65 MRX 65/45
– 7 Box Jumps 24/20″ RX+ 30/24 MRX 20/12
REST 2min/adjust weights
3min AMRAP:
-9 Thrusters 95/65 RX+ 115/75 MRX 75/55
-33 Doubles
REST 2min/adjust weights
2min AMRAP:
– 6 Thrusters 115/75 RX+ 135/95 MRX 95/65
– 6 Box Jumps
Post results for each AMRAP to responses.
Strength:
E2MOM x 10
odd intervals: 5 push press @ 165#
even intervals: 5 back squat @ 225#
WOD 1: @75#
1 rnd + 4 box jumps
WOD 2: @95#
2 rnds
WOD 2: @115#
1 rnd + 6 thrusters
#goodjob5am!
Strength: Back Squat @275 (85%)
5-5-3-3-2
4 sets of 5 Strict HSPU’s
WOD Rx:
1) 2 rounds
2) 2 rounds
3) 2 rounds
Strength:
Back Squat 5×5@245
Push Press 5×5@165
WOD Rx’d: 2-ish rounds per AMRAP
(or, just a few reps less than Ali :))
Strength
BS and PP
Both with 135#
5 reps
Emotm
–
Wod with rx loads – sub 5 burpees for DU
Step ups
– 2 rds + 13 reps
– 3 rds
– 2 rds + 8 reps
PP 5×5 @55
BS 5×5 @ 115
WOD w/45-55-65 & 20″ step ups
1: 2 rds + 5 thruster
2: 1 rd + 18 d/u
3: 2 rds + 3 thruster
Strength: Back Squat and Push Press
E2MOM
BS: 5 @ 315#
PP: 5 @ 225#
BS: 5 @ 295#
PP: 5 @ 225#
BS: 5 @ 295#
PP: 5 @ 225#
BS: 5 @ 295#
PP: 5 @ 225#
BS: 5 @ 295#
PP: 5 @ 225#
WODs Rx’d
1: 2 rounds plus 8 thrusters
2: 2 rounds plus 5 thrusters
3: 2 rounds plus 1 thrusters
Only did PP on strength. Hip still hurting
105#
WOD 1 55# and step-ups 2 + 11 thrusters
WOD 2 65# push press 2 +26dubs
WOD 3 75# push press and step ups 3+6 PP
Back sq @ 145# (71%)
PP @ 105# (73%)
AMRAPs rx’d
1- 2 rds + 7 thrusters
2- 2 rds + 3 thrusters
3- 2 rds + 3 thrusters
I had your number this morning Peter Pipper!!!
Back Squat 5@225
Push press 5@135
Wod RX:
Wod 1. 3+5
Wod 1. 3+2
Wod 3. 3 even
Gymnasty complex, 1 PU to 1 C2B
Missed a c2b on the 6’s, ripped on 7’s
Wod rx’d
2+10
2+5
2
Strength
PP=5X5@165#
BS=5X5@275#
Wod Rx
1. 2+11
2. 2+9
3. 2+1
Strength
275 back squat
175 push press
Wod Rx
1. 2 + 11 thrusters
2. 2 + 14 (5dubs)
3. 2 + 7 (1 box jump)
Strength
PP= 1×5 @195#
4×5 @185#
BS= 5×5 @ 255#
wod rd
1) 2+ 5
2) 2+9
3) 2+1
Strength: back squat and push press
5 sets of 5 for each
BS: #275 for each set
PP: #175 for each set
*
Subbed lateral barbell skier jumps for DUs on 2nd AMRAP. Did rx’d
1st AMRAP: 2 rounds
2nd AMRAP: 3 rounds
3rd AMRAP: 2 rounds
Back Squat & Push Press
5 Sets of 5 for each (alternating from back squat to push press)
Back Squats @ 300# for all 5 sets of 5
Push Press @ 205# for all 5 sets of 5
WOD
As Rx’d
1: 3 Rounds + 3 Thrusters
2: 3 Rounds
3: 3 Rounds
BS – 5 x 5 @ 205#
PP – 5 x 5 @ 155#
—
Wod. Rx’d.
1) 2 rounds + 3 thrusters
2) 2 rounds + 6 thrusters
3) 2 rounds
Back squats & push press
BS: 1×5 @155, 4×5 @165
PP: 5×5 @105
Wod rx
1) 3 + 6 thrusters
2) 3 + 4 thrusters
3) 3 + 4 thrusters
Back Squats & Push Press
BS 1×5@175, 4×5@185
PP 5×5@130
WOD Rx weights; started w/box jump changed to step up!
1: 2 rds + 9 thrusters (box jumps then step ups)
2: 1 rd + 25 Dubs (Dubs are still a work in progress, counted attempts)
3: 2 rds + 5 step ups
BS â 5 x 5 @ 205#
PP â 5 x 5 @ 155#
â
Wod. Rxâd.
1) 2 rounds + 1 thrusters
2) 2 rounds + 4 thrusters
3) 1 round + 4 BJ
BS 5×5@345
PP 5×5@165
Wod RX’D
1. 3 rounds+3 thrusters
2. 2 rounds even (horrible dubs)
3.3 rounds+4 thrusters
Core development
Skinned the cat 10 times
WOD
As Rx’d:
Wod 1. 2 + 11
Wod 1. 3 + 8
Wod 3. 2 even (@125#)
Back squats w/125# push press only w/105#
WOD rx’d
2+2BJ
2+9 thrusters
2+1BJ
Terrible performance today on that one…
Came back at noon class and max talked me into doing
21-18-15-12-9-6-3
Assault bike cal
80# DBall
28:20
That seemed to take me forever!
BS 5 X 5 w/65#
PP 5 X 5 w/55#
went quite a bit lighter than 85% on both
WOD
1. w/35# and step ups to 20″ box – 1 rd + 2 box jumps
2. w/35# 1 rd + 12 thrusters
3. w/45# 2 rds + 2 box step ups
BS 225,225,245,245,245
PP 75#
First barbell work in weeks
Wod with 75#
Around 2 rounds per amrap
WOD RX’d
2-2-2
Strength: Back Squat and Push Press
E2MOM
BS: 5 @ 345#
PP: 5 @ 215#
BS: 5 @ 365#
PP: 5 @ 235#
BS: 5 @ 385#
PP: 5 @ 235#
BS: 5 @ 375#
PP: 4 @ 235#
BS: 5 @ 365#
PP: 5 @ 215#
Wod RX
2 rounds +7 thursters
2 rounds + 29 reps
2 rounds + 4 thursters