Tuesday 180424
WOD #1
5min AMRAP
– 4 Hang Power Clean & Jerks 135/95 RX+ 165/115 MRX 115/75
– 4 Over Bar Burpees
– 4 Bar or Ring Muscle-Ups MRX 4 C2B
Rest 3min
WOD #2
For Time:
– 25 C2B Pull-Ups MRX Pull-Ups
– 20 Over Bar Burpees
– 15 Hang Power Cleans
– 10 Jerks
Post results for each WOD to responses.
EMOM x 14:
Odd Min: 6 strict pull-ups (4 in rds 6 and 7)
Even Min: 6 strict HSPU to 1 abmat
WOD 1 w/C2B: 4 rds + 2 burpees
WOD 2 w/PUs: 5:11
14 min EMOM
banded MU’s & HSPU’s
WOD 1 rx’d w/ C2B- 3 rds + 1 OBB
WOD 2 w/ pull-ups -5:50
Wednesday’s WOD
Bench press: 10@115/5@165/2@180/1@190/20@115
“What goes up must go down” RX
Time: 14:49
The weights feel heavier in my garage
EMOM with strict pull-up practice and pike position walks around box (?)
WOD 1 with 95# and pull-ups – 2 rounds
WOD 2 with 75# and pull-ups – 7:43
Skill Work
Even: 3-4 Bar MUs
Odd: 3-4 Strict HSPUs w/ 1 abmat
WOD not rx’d because I did 4 C2B instead of Bar MUs
4 rounds
5:05
odd:strict ring mu’s 1-2-3-3-2-2-0
even: freestanding hspus 1-2-5-5-4-4-3
wod rx +
4 RDS (ring muscle ups unbroken)
3 min rest
4:41
Skill Work:
-HSPU w/ 3 abmats (4-5 reps) – **touched each rep – big step for me 🙂
-Strict PLU (2-3 reps)
WOD MRx (115# & PLU’s)
2 PLU’s shy of 4rds (3rds + 2 PLU’s)
rest 3 minutes
7:16
Great class ! Thanks Nicole for the jams!!
Skill work
Odd: HSPU with 2 abmats: 5 per min
Even: Ring muscle ups: 1-2 per min
Wod 1 rx’d: 2 rounds + 3 HPC&J
Wod 2 rx’d: 7:30
12 minute stationary bike
Stretching
4 Rounds:
Back squat x !0 (115#)
5 strict pull-ups
Monday 180423
For Time:
-400m Run or Row or 1km A Bike
-21 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
-400m Run or Row or 1km A Bike
Rest 2min
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-400m Run or Row or 1km A Bike
-21 Russian KBS
Rest 2min
-15 Sumo Deadlifts
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-15 KBS
-15 Box Jumps
WOD w/ 185#
15:48 – 4:00 = 11:48
(4:33, 3:27, 3:48)
WOD #1 (165# and C2B–Tried a MU or two before giving up as switching to C2B)
4 rounds plus 1 HPC and Jerk
WOD #2 (165#)
5:43
Skill Work
Odd: 30’ handstand walk
Even: 2 bar MU’s
—
Words. Rx’d. Ring MU
A) 2 rounds + 2 MU
B) 5:15
—
Meredith’s ab circle.
Skill
Odd: 5 kipping (first pullups in 8 weeks)
Even: Unbroken 6ft Handstand walks
WOD
1. RX but CTB- 4+4
2. RX but 25 ringrow – 3:04
Odd – 1 bar muscle up
Even – 4 strict handstand push ups to 2 ab mats. Started failing in the 6th round
WODs w 95# and C2B
1. 4+3 Hang Power Clean and Jerks
2. 6:26
Strength/Skill cut down to 12 min
Even – 2 ring MU worked on stringing them together. After 4 sets I realized I was fighting a losing battle and went to 10 strict PU for last 2 sets.
Odd – 15 GHD
WOD 1 – 3 rds
WOD 2 – 6:20
Completely ruined myself on the strength/skill
Skills
4CTB
5HSPU w 1 ab Mat
Ripped on last CTB
WOD 1 MRX
4 rounds + 4 OTB burpees
Skipped WOD 2 hand ripped too bad :/
Odd hspu. Worked depth total 26 reps
Even ctb. 5 each rd
WOD: mrx
3rds + 3 reps
WOD 2 6:55
EMOM 14 min
Even: 5 strict pull-ups
Odd: 10 GHD sit-ups
*
WOD MRX
#1: 4 rounds + 4 lateral B.B. burpees
#2: 5:56
Crossfit RTB
Wod RX
3 Rounds for time:
15 Thrusters @ 95#
800M Run
—
Rest 2 Mins
Double Unders
10-20-30-40-50-40-30-20-10
Made it through second set of 40!
—
3 Sets @ 185#
2 Hang Cleans to 3 Front Squats
Time on first wod was 14:06
9:30 class
skills
strict MUs
Freestanding HSPUs
WOD rx’d w/ring MUs
4rds+1HPC
2:56
Came back in evening and did this with Sydney!
EMOM for 21 min
8cal assault bike
200m run
50’ DB farmers carry (50#DBs)
WOD (105# & PLU’s)
3rds + 4 Cleans
rest 3 minutes
7:40
EMOM
worked on Ring and bar MU stuff!
WOD 1 w/95# and C2B
4 rounds
WOD 2 w/95# and Pull-ups
5:17