Tuesday 171017
1 RFT:
-20/15 Barbell Push-ups MRX 20/15 PUs
-10 Deadlifts 225/155 RX+ 275/185 MRX 155/105
-20 Box Jumps/Step-Ups (games standard) 24/20″ RX+ 30/24″
Rest 2min
2 RFT:
-20/15 Barbell Push-ups MRX 20/15 PUs
-10 Deadlifts
-20 Box Jumps/Step-Ups
Post time for each WOD and total time minus 2 minutes(rest) to responses.
Bench press:
8@185#
5@205#
3@225#
1@265#
1@285# f
WOD: 20 barbell push-ups, 10 deadlift @225#, 20 box stepups 24”
1: 2:00
Rest 2:00
2: 8:53
Total: 6:52
Bench: 8@155; 5@185; 3@205; 1@215; 1@235
*
WOD as rx’d (did box step-ups)
1st rd- 1:13
2nd rd- 3:04
Final time was 6:17 (-2) = 4:17
*
Core development: Hip ext, GHD sit-ups; ab activators
Bench up to 225#
–
Wod 6:28-2= 4:28
185#, step ups
181#/7 hours
Strength: Bench Press
8@135, 5@165, 3@205, 1@235, 1@255, 1@260 (5# PR; 255# since 10/9/2017)
WOD Rx w/30″ Alternating Step Ups:
9:5X
20-Minute E2MOM Bench Press @145:
10-10-10-10-10-9-8-7-7-6
Total: 87 reps
*9:5X – 2min rest = 7:5X
Strength: BP
185, 205, 225, 265, 285(f)
WOD Rx’d (all jumps):
7:57-2:00 = 5:57
Hotel fitness room WOD in Denver
4 Rounds
20 double unders
20 setting truck twist 12# ball
10 DB deadlifts 45#s
10 DB S2O
9:21
Strength Bench Press
325lb x1
Wod rx
Time=7:38-2:00=5:38
Bench Press..squeezed in a couple more singles
8@95
5@115
3@135
1@145
1@155 thought this was a PR but found where i got this back in june
1@160(PR)
1@165(f)
WOD rx’d w/games standard box jumps
1:03
2:13
Total time=5:16-2:00=3:16
Bench Press
8@225#
5@265#
3@295#
1@335#
1@360#
WOD Rx+
WOD #1=1:45
WOD #2=4:46
Total=8:31-2:00=6:31
Bench
345#
Wod RX
6:04 – 2:00 = 4:04
Bench
8@185
5@205
3@215
1@235
1@245 (pr)
WOD RX:
1, 1:08
2, 2:55
Total: 6:03-2:00= 4:03
Bench
8@135
5@185
3@205
1@225
1@250 (PR)
WOD RX:
1: 1:37
2: 3:55
Total:7:32-2:00 = 5:32
Bench
8@ 135
5@ 165
3@ 200
1@ 215
1 @ 226 (1# PR – heyoooooo)
WOD (185# Deadlift – 24″ Box Step-ups)
1st Rd: 1:51
2nd & 3rd Rd: 5:02
8:53 – 2:00 = 6:53
Fun noon class – way to coach us up, Nicole!
core development:
v-ups
3×10 slow sit-ups
10 reps of hip extension w/ 3sec pause
Bench:
45,55,65,70,80
WOD w/regular push ups and 85# DL, step up to 20″ box
7:52 minus 2 = 5:52
Bench:
8 @ 185#, 5 @ 225#, 3 @ 245#, 1 @ 285#, failed 295#
Wod rx’d w/ step-ups
1:59 first round
8:33 finish time
Close grip bench
Up to 1 @ 205#
—
Wod. Rx’d.
1) 1:16
2) 2:58
6:14 – 2:00 = 4:14
Bench
1@205 failed 235
Wod RX’D w/box jumps games standard
4:48-2:00- 2:48 final time
Core development completed
Bench
8@95
5@105
3@125
1@140
1@155 (pr)
Wod rx
5:06 -2:00= 3:06
Bench
8@115
5@155
3@165
1@180
1@191 (1#PR)
WOD Rx with box jumps
7:19-2= 5:19
Core development done
Wod rx
1. 1:16
2. 3:08
6:24-2
4:24
Bench with dumbbells
Wod rxd
6:17-2=4:17
WOD w/ 225# & 30” box
9:52 – 2:00 = 7:52
Bench – 175 to 245# – new PR by 10#
WOD: 5:11 Rx’d
Bench
8 @ 155
5 @ 185
3 @ 205
1 @ 215
1 @ 225
1 @ 235 (10# pr)
Wod w 225# & step ups
1) 1:38
2) 1:51
3) 2:35