Monday 170925
1 RFT:
-20/16 Barbell Push-ups MRX 20/16 PUs
– 5 G2O 165/115 RX+ 205/135 MRX 135/95
-20/16 Ring Dips MRX 20/16 Bar Dips
Rest 2min
2 RFT:
– 10 Bar Facing Burpees
– 5 G2O
Rest 2min
1 RFT: (compare to 1st rd)
-20/16 Ring Dips MRX 20/16 Bar Dips
– 5 G2O
-20/16 Barbell Push-ups MRX 20/16 PUs
Post time for each WOD and total time minus 4 minutes(rest) to responses.
Bench: 10@135; 5@145; 5@155; 20@165
*
WOD rx’d (165 & ring dips): total time 11:19 (-4min) — 7:19
1st: 1:39
2nd: 2:57
3rd: 2:43
*
Ab activator complex
200 m weighter carry w/ 55# plate (untimed)
20 rep w 65#
–
WOD 85#, knee bbpu,par bar dips
14:04-4:00=
10:04
Strength
20 rep bench @ 195#
Wod rx
9:39-4:00 = 5:39
Strength: Bench Press E3MOM
10@135#
5@165#
5#185#
20@185# (10# PR)
WOD: w/135#, barbell push-ups and bar dips
1: 2:56
2: 4:14
3: 3:33
200m waiter carry w/ 45# plate
50 anchored situps
Strength: Bench Press
10@165
5@205
5@205
20@155 (PR by 10#; 145# since 6/22/2017)
WOD w/165 & Bar Dips:
3:04 + 5:52 + 3:36 = 11:32 without rest
Bench:
20@135
Wod RX:
1: 1:14
2: 2:56
3: 1:47
9:57-4:00=5:57
Bench
10 @ 65
5 @ 75
5 @ 85
20 @ 95 (only got to 15)
Wod rx’d w/ bar dips instead of ring
14:26 (-4:00) = 10:26
Bench
10@135#
5@155#
5@175#
20@185#(65% 1RM)
WOD
Rx+
1: 1:30
2: 3:03
3: 2:11
Total time=10:44-4:00(rest)=6:44
Bench 55-55-65-55
WOD modified
95# first round, 75# thereafter
parallette dips, regular push ups
1. 2:36
2. 4:41
3. 2:38
Total time = 13:55 – 4:00 = 9:55
Core/Shoulder Dev:
200m waiter walk, 10#
50 sit ups
Bench:
10@155#
5@175#
5@195#
20@225#
WOD Rx+
12:30-4=8:30
Strength
10@135#
5@155#
5@175#
20@185#
Wod rx’d
3:20
4:19
4:34
16:13 – 4:00 = 12:13 total
Ring dips crushed this 6’4” 216# body. SMOKED.
Bench press
10@75
5@85
5@95
20@105 (70%)
WOD rx’d
1:14
2:25
1:16
Total=8:55-4:00=4:55
Should have gone rx’d+
Strength
10@135
5@155
5@175
20@185
Wod participated (forgot to do 2nd rd in 2nd rd)
Strength
20 rep bench @ 165#
Wod rx
10:51-4:00 = 6:51
Spent a good minute-thirty on the last BB PU.
Strength – bench up to 155#
WOD Mrx (banded ring dips)
16:04 – 4:00 = 12:04
*bench up to 115# (not 155#)
Strength
19.25 reps close grip bench @ 155# (69%)
—
Wod. Rx’d.
12:02-4:00 = 8:02
—
Core work
WOD w/ 30 Parallete push-ups for dips + 135# G2O
12:14 – 4:00 = 8:14
2:16
3:12
2:46
Strength:
20 Rep Bench @ 155#
—
Wod RX
14:20 – 4:00 = 10:20
Core
Bench:
10@135
5@ 155
5@ 135
20@ 135
WOD
3:15
165#
4:35
135#
3:25
135#
Parralette bar dips for all.
At Westin Hotel Houston Texas
Bench with dumbbells up to #35
WOD with #30 dumbbells, dips off bench, dumbbell push-ups
13:49 – 4= 9:49
Strength
10@85#
5@105#
5@115#
20@125#
WOD Rx weight w/paralettes for dips
10:06-4:00 = 6:06
20 rep bench @ 70#
WOD
1st round
Barbell push-ups
1 rep at 95, then rest at 85
Paralette dips
2nd Rd
85#
3rd Rd
Paralette dips
85#
2 barbell push-ups then finished the rest regular push ups
17:31-4=13:31
Also did at home WOD this am
10 rds
250m row
10 burpees
23ish minutes (used clock not timer)
20 rep bench at 135#
WOD RX’d
17:57-4:00=13:57
Bench:
55-65-75-45 (only got 3 on 75#)
WOD w/55# w/reg. pull ups until last rd and did from knees with Par. dips
13:21 – 4 min rest = 9:21
BP 16@195
Wod+
24:40
20@165
Wod RX
10:31-4 minutes rest 6:31