Saturday 171202
For Time:
-200m Run or Row or A Bike 0.5km
-20 KBS 55/35# RX+ 70/55# MRX 40/25#
-20 Hand Release Push-Ups RX+ HSPU
-400m Row or Run or A Bike 1km
-40 WallBalls 20/14lbs 10/9′ RX+ 30/20 10/9′ MRX 20/10 9′
-20 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-400m Run or Row or A Bike 1km
-40 KBS
-20 Hand Release Push-Ups RX+ HSPU
-200m Row or Run or A Bike 0.5km
-20 WallBalls
-20 Box Jumps
Post time to responses.
Bench press: with Pete and Kevin
6@220#
5@235#
3@240#
2@250#
2@250#
WOD: 24” box, 55#kb, 20# wb
Did 10strict+10kip hspu on first round
Did 10strict hspu+10hrpu on second round
41:30
Bench press…little off % ran out of time on warming up to b at correct #’s
6@105
5@115
3@125
2@135
2@150
1@160
1@165(5#PR)
WOD rx’d+ w/all runs,strict HSPU,55#KB,20#WB,and 24”box
19:09
That HURT way more than i thought it was going to!
Bench Press with Jim and Pete:
6@220
2@235(90%)
1@240
1@250
1@250 (96%)
WOD Rx w/30# Wallball (all runs):
Stopped at last 200m run at 19:35
5 RFT w/40# weighted vest
5 Strict Bar Dips
5 Sit-ups
5 Hip Extensions
7:50
Rest ~1 minute
5 RFT w/40# weighted vest
5 Strict Bar Dips
10 GHD
15 Hip Extensions
15:34
Rest ~6 minutes
5 RFT w/40# weighted vest
200m Run
10 Pull-ups
18:26
Bench
85-95-105-115-120
Wod rx’d- all runs
18:53
Instead of BP
A little 12 EMOM w/ Purdy & BP
10 cal assault Bike
10 SDLHP – 55# kbell
10 cal assault Bike
10 GHD
—
Wod. Rx’d.
14:52 (All runs)
Wod rx+
17:24 or 17:28 can’t remember
Run-row-row-run
Didn’t do bench routine
WOD as rx’d- all rows
16:43
21:30, not 41:30
A little 12 EMOM w/ PDiddy & BP
10 cal assault Bike
10 SDLHP – 55# kbell
10 cal assault Bike
10 GHD
Wod rx
15:22
Row/Run
Bench
6@85, 5@95, 3@105, 2@115 (failed), 2@115 (completed 1)
WOD with step-ups
bike-row-row-bike
21:15
Strength:
BP up to 235#
—
Wod RX
All Runs
14:56
17 miles
bench up to 2@ 130
wod rx +
18:19
Wod RX+* (all runs) had to use 25lb wallball*
16:19
Bench up to 175
WOD bike/row/row/row
23:28
Bench up to 120# PR
Wod rxd all runs
17:37
Strength w/Jim and Kevin: didn’t get the last rep at 250.
WOD Rx’d (all runs): 17:07
Bench Press
6@225#
5@245#
3@255#
2@265#
2@265#
WOD
Rx+ with strict HSPU’s (bike, run, row, bike)
Time: 19:11
Bench up to 2x 145? 150? Can’t remember whoops
Wod mix and matched
20” BJ, HSPU, 45# KB and all running
19:15
Congrats on the PR Jamie and Jess!!
Damn I have skinny legs. Ugh
Bench up to 75# (failed on 80#…Judy saved me but the best
part is we gave Nicki and a few people a good laugh!!) Thanks
for letting me partner with you Judy!!
WOD w/all runs, 25# KB, 10# to 9′ target, 20″ box step ups,
first 20 hand release push ups, 2nd 20 from knee
Didn’t make time cap
24:23
And Congratulations Jamie and Jessica on the PR’s..amazing!
15:25
Bike 1k and rowed the 200m
Step ups
Bench – nowhere close to were my %s that I should have done
6@135
3@155
2@155-3@145
2@145
2@145
WOD w/ all bike and row and step-ups
18:01
Bench:
6@120
5@130
4@135
3@140
2X2@145
WOD: RX+ – 55KB/24Box/HSPU/Run all
19:40
Bench Press
6@285#
5@300#
3@315#
2@330#
2@335#
WOD RX
16:53