January 16, 2018 29 Comments / Workout of the Day (WOD) / By Breck Tuesday 180116 9min AMRAP: -4 Bar Facing Burpees -5 Power Clean 135/95 RX+ 165/115 MRX 95/65 -4 Bar Facing Burpees -5 S2O Post rounds and reps to responses.
Mackenzie January 16, 2018 at 7:32 am Strength SP 7@155 Strict hspus 23 TNG PP 6@185 Strict hspus 18 PJ 5@205 Kipping hspus 40 (27 TNG) WOD rx 7+ 3 S2O Reply
Pete January 16, 2018 at 8:45 am SP: 7@125 HSPU (strict, 1 abmat): 9 PP: 6@155 HSPU (strict, 1 abmat): 8 PJ: 5@185 HSPU (kip, 1 abmat): 11 WOD Rx’d: 6 rds + 1 burpee Reply
Angie January 16, 2018 at 9:08 am SP 7@45 PP 6@55 PJ 5@55 HSPU w/2 abmat 3-3-3 strict WOD w/55# 4 rds even 1 min hi plank (one leg) Into 30 sec low plank;rest; 30 sec low plank Just a few hollow rocks 50 anchored sit ups Reply
Shawn C. January 16, 2018 at 10:13 am Strength SP 7 @ 95# Strict HSPU – 15 PP 6 @ 135# Strict HSPU – 12 PJ 5 @ 165# Strict HSPU – 10 — WOD. Rx+ 4 rnds + 4 reps — Plank Holds Reply
Breck January 16, 2018 at 12:00 pm 41/5’7″/168 E3MOM Strict Press -7@115# Strict HSPU’s -23 Push Press -6@205# Kipping HSPU’s -25 S20 -5@225# Kipping HSPU’s -25 WOD Rx+ All power cleans TnG and S2O unbroken Rounds=6+2 Power Cleans Reps=114 Reply
Stephen H. January 16, 2018 at 12:18 pm E3MOM Strict Press–7@165# Strict HSPU–5 Push Press–6@215# Kipping HSPU–11 Push Jerk–5@255# Kipping HSPU–Skipped WOD RX+=5 Rounds plus 5 Power Cleans Reply
Sydney S. January 16, 2018 at 1:18 pm 65/95/115 Did some HSPUs WOD as rx’d 4 rounds + 5 power cleans Core Development Reply
Jessica January 16, 2018 at 1:50 pm E3MOM Strict Press: 7@85# Strict HSPU’s: 35 Push Press: 6@115# Strict HSPU’s: 27 S20: 5@125# Kipping HSPU’s: 25 WOD rx’d 6rds+1 S2O That got hard REAL fast after doing all those HSPU’s Reply
Max January 16, 2018 at 2:28 pm Strength strict press – 135 strict hspu – 6 (poor effort) push press – 185 kipping hspu – 16 s2o – 165 (worked reracking on the way down) kipping hspu – 9 WOD RX+ 5+5 burpees 100 reps Reply
Hodgie January 16, 2018 at 2:56 pm Strength strict press – 135 strict hspu – 12 w/abmat push press – 165 strict hspu – 12 w/abmat s2o – 185 strict/kipping hspu – 12w/abmat WOD RX 6+ 1 s2o Reply
Chris Mafille January 16, 2018 at 3:35 pm Strength strict press – 115 strict hspu – 13 w/2 abmat push press – 145 strict hspu – 10 w/2 abmat s2o – 145 strict/kipping hspu – 5 w/1 abmat WOD RX 3+ 3 s2o Reply
Blocker January 16, 2018 at 4:13 pm Afternoon session at Lifetime, built up to a 245# Power clean before failing a few times at 265# Reply
Nick K January 16, 2018 at 6:16 pm Strict press 7@115 Strict HSPUs 20 Push press 6@155 Kipping HSPUs 20 S2O 5@155 Kipping HSPUs 13 Wod RX 6 rounds Reply
Mike F. January 16, 2018 at 6:40 pm E3MOM 7strict press 145lbs Strict hspu’s 25 6 push press 185lbs Kip hspu’s 10. I suck at kipping 5 split jerks 215lbs Max hspu’s 15 Wod rx=4 +4 burpees 5 cleans 4 burpees Reply
Jim January 16, 2018 at 6:48 pm 7@115# strict press 6 strict hspu 6@145# push press 10 kip hspu 5@164# push jerk 13 kip hspu WOD Rx 4rnd + 5 cleans 1min high plank 1 min low plank Tabata abs 30 ghd sit-ups Reply
Meredith January 16, 2018 at 6:52 pm Strict press 7@85 Push press 6@105 Push Jerk 5@115 Worked on strict HSPUs Wod rx + 7 rounds Tabata abs! Reply
Kevin January 16, 2018 at 6:54 pm Strength SP 7 @ 105# Strict HSPU – 9 PP 6 @ 155# Strict HSPU – 8 PJ 5 @ 165# Kip HSPU – 15 — WOD. Rx 6 Rds — Core Annihilation by Meredith Reply
Blocker January 16, 2018 at 7:26 pm 115 x7 strict press 5x 5sec negatives 175 x6 push press 5x 5sec negatives 3 @ 205 pushjerk Wod rx’d 5 + 1 clean Reply
Marissa Dvorak January 16, 2018 at 7:44 pm 7@ 85 SP 8 Strict HSPU 6 @ 115 PP 14 HSPU kipping (fell off the wall like a dork 🙂 ) 5 @135 PushPress 22 HSPU Kipping WOD RX+ 115#: 7+3- Nice Job Mer!! You Pushed me! 😉 Reply
Dan January 16, 2018 at 9:17 pm Active recovery day…yesterday’s muscle ups flared up my L shoulder rotator cuff inflammation WOD mrxd 4 + 6 reps Reply
Dennis January 16, 2018 at 9:45 pm Strict press 7@115 7 strict hspu 2 ab mat Push press 6@135 5 strict hspu 2 ab mat Push jerk 5@165 2 hspu (1 ab mat) WOD as RX 4rds 6 reps Reply
Linda January 16, 2018 at 9:55 pm Strict press 7 w/55# 15 regular push ups Push Press 6 w/65# 10 regular push ups S2O 5 w/70# 10 regular push ups WOD w/55# 4 rds + 1 burpee Reply
Steph January 16, 2018 at 10:03 pm Strength 85-125-125 Some HSPU with 1 abmat and a 5# plate WOD RX’d 5 rounds + 13 reps Mere’s Tabata circle of death abs, HPH and LPH Reply
Melanie January 17, 2018 at 1:42 pm Completed strength with regular push-ups. Backed off on WOD because of bad headache…assault bike for 9 minutes. 4.1k Reply
Strength
SP 7@155
Strict hspus 23 TNG
PP 6@185
Strict hspus 18
PJ 5@205
Kipping hspus 40 (27 TNG)
WOD rx
7+ 3 S2O
SP: 7@125
HSPU (strict, 1 abmat): 9
PP: 6@155
HSPU (strict, 1 abmat): 8
PJ: 5@185
HSPU (kip, 1 abmat): 11
WOD Rx’d: 6 rds + 1 burpee
SP 7@45
PP 6@55
PJ 5@55
HSPU w/2 abmat 3-3-3 strict
WOD w/55#
4 rds even
1 min hi plank (one leg)
Into 30 sec low plank;rest; 30 sec low plank
Just a few hollow rocks
50 anchored sit ups
Strength
SP 7 @ 95#
Strict HSPU – 15
PP 6 @ 135#
Strict HSPU – 12
PJ 5 @ 165#
Strict HSPU – 10
—
WOD. Rx+
4 rnds + 4 reps
—
Plank Holds
41/5’7″/168
E3MOM
Strict Press -7@115#
Strict HSPU’s -23
Push Press -6@205#
Kipping HSPU’s -25
S20 -5@225#
Kipping HSPU’s -25
WOD
Rx+
All power cleans TnG and S2O unbroken
Rounds=6+2 Power Cleans
Reps=114
E3MOM
Strict Press–7@165#
Strict HSPU–5
Push Press–6@215#
Kipping HSPU–11
Push Jerk–5@255#
Kipping HSPU–Skipped
WOD RX+=5 Rounds plus 5 Power Cleans
65/95/115
Did some HSPUs
WOD as rx’d
4 rounds + 5 power cleans
Core Development
E3MOM
Strict Press: 7@85#
Strict HSPU’s: 35
Push Press: 6@115#
Strict HSPU’s: 27
S20: 5@125#
Kipping HSPU’s: 25
WOD rx’d
6rds+1 S2O
That got hard REAL fast after doing all those HSPU’s
Strength
strict press – 135
strict hspu – 6 (poor effort)
push press – 185
kipping hspu – 16
s2o – 165 (worked reracking on the way down)
kipping hspu – 9
WOD RX+
5+5 burpees
100 reps
Strength
strict press – 135
strict hspu – 12 w/abmat
push press – 165
strict hspu – 12 w/abmat
s2o – 185
strict/kipping hspu – 12w/abmat
WOD RX
6+ 1 s2o
Strength
strict press – 115
strict hspu – 13 w/2 abmat
push press – 145
strict hspu – 10 w/2 abmat
s2o – 145
strict/kipping hspu – 5 w/1 abmat
WOD RX
3+ 3 s2o
Afternoon session at Lifetime, built up to a 245# Power clean before failing a few times at 265#
Strict press 7@115
Strict HSPUs 20
Push press 6@155
Kipping HSPUs 20
S2O 5@155
Kipping HSPUs 13
Wod RX
6 rounds
E3MOM
7strict press 145lbs
Strict hspu’s 25
6 push press 185lbs
Kip hspu’s 10. I suck at kipping
5 split jerks 215lbs
Max hspu’s 15
Wod rx=4 +4 burpees 5 cleans 4 burpees
7@115# strict press
6 strict hspu
6@145# push press
10 kip hspu
5@164# push jerk
13 kip hspu
WOD Rx 4rnd + 5 cleans
1min high plank
1 min low plank
Tabata abs
30 ghd sit-ups
Strict press 7@85
Push press 6@105
Push Jerk 5@115
Worked on strict HSPUs
Wod rx +
7 rounds
Tabata abs!
Strength
SP 7 @ 105#
Strict HSPU – 9
PP 6 @ 155#
Strict HSPU – 8
PJ 5 @ 165#
Kip HSPU – 15
—
WOD. Rx
6 Rds
—
Core Annihilation by Meredith
Last set of Push Press @175#
WOD RX+
6 rounds plus 2 burpees
WOd Rx+:
5+2 s2o
115 x7 strict press
5x 5sec negatives
175 x6 push press
5x 5sec negatives
3 @ 205 pushjerk
Wod rx’d
5 + 1 clean
7@ 85 SP
8 Strict HSPU
6 @ 115 PP
14 HSPU kipping (fell off the wall like a dork 🙂 )
5 @135 PushPress
22 HSPU Kipping
WOD RX+ 115#: 7+3- Nice Job Mer!! You Pushed me! 😉
Wod
Rx 135
5 + 1 PC
Active recovery day…yesterday’s muscle ups flared up my L shoulder rotator cuff inflammation
WOD mrxd
4 + 6 reps
Strict press
7@115
7 strict hspu 2 ab mat
Push press 6@135
5 strict hspu 2 ab mat
Push jerk 5@165
2 hspu (1 ab mat)
WOD as RX
4rds 6 reps
Strict press 7 w/55#
15 regular push ups
Push Press 6 w/65#
10 regular push ups
S2O 5 w/70#
10 regular push ups
WOD w/55#
4 rds + 1 burpee
Strength
85-125-125
Some HSPU with 1 abmat and a 5# plate
WOD RX’d
5 rounds + 13 reps
Mere’s Tabata circle of death abs, HPH and LPH
Strength up to 70#
HSPU: 8/14/12
WOD with 55#
5+2PC
Completed strength with regular push-ups. Backed off on WOD because of bad headache…assault bike for 9 minutes. 4.1k