Wednesday 180912
For Time:
-10 S2O 155/105 RX+ 185/125 MRX 115/75
-800m Run
– 8 S2O
-600m Run
– 6 S2O
-400m Run
– 4 S2O
-200m Run
-2 S2O
-100m Run
-1 S2O
Post time to comments.
Wednesday 180912
For Time:
-10 S2O 155/105 RX+ 185/125 MRX 115/75
-800m Run
– 8 S2O
-600m Run
– 6 S2O
-400m Run
– 4 S2O
-200m Run
-2 S2O
-100m Run
-1 S2O
Post time to comments.
Strength:
E2MOM: alternating
Jerks: 5@155; 4@155; 3@155; 2@155; 1@155
Pushups: 4 sets of 20
*
WOD modified: rowed instead run; used 115# for S2O
11:12
Jerks & HSPU
5@ 65, 4@ 85, 3@ 105, 2@ 115, 1@ 125
10-10-7-0 (shoulder not feeling it)
Wod w/ 85# 14:04
PJ: up to 2@225 (failed 1@255)
HSPU: 7’s on strict, 8’s on kip (to 1 abmat on both)
WOD Rx’d: 12:16
Push Jerks: 5@135, 0@185
Split Jerks: 1@185, 0@205
HSPUs: 10 Strict, 10 Kipping, 10 Strict, 3 Strict Parallette, 10 Kipping, 3 Strict Parallette
WOD w/115# Shoulder Press:
16:16*
Accidentally ran 400m before the 600m
Push Jerk up to #115
HSPU with 1 and 2 ab mats
WOD MRX
13:51
Jerks
5-4-3-2–1@85-95-105-105-115
Worked on handstand holds
WOD w/ rows & 85#
12:16
Great job Crystal!
Push Jerk 5-5-3-2-1 @ 55-65-75-85-95
HSPU w/2 abmat – 5 strict each round
WOD w/55#
16:25
Skill/strength
10 strict hspu 6in deficit
5 split jerks @155
10 kip hspu 6in deficit
4 split @155
9 strict hspu at 4in deficit
3 split @155
2 split @155
10 kip hspu at 4in deficit
1 split @155
Wod mrx with all row
Time=11:07
Push jerks from ground
5@105
4@115
3@125
2@135
1@150 (5# pr for power clean)
HSPU all strict, alternated below
10 w/3 ab mats
2 attempts w/2 ab mats (failed one on 1st attempt)
Wod w/75# and rowing
12:46
Split Jerk/3-5 Strict HSPU w/ 1 abmat
85-95-105-115-125
WOD w/ 95lbs
12:47
Great job, 9:30!
Push Jerks worked up to 235# but couldn’t get it.
Wod RX – 9:53
Jerk up to 125#
All Strict HSPU with 2 ab mats
All Kipping HSPU level
WOD RX: 12:05
Split Jerk
5 @ 135
4 @ 155
3 @ 165
2 @ 175
1 @ 185
WOD MRx
15:22
10 Strict 6″ Deficit HSPU’s (unbroken)
5 Jerks@185#
10 Kipping 6″ Deficit HSPU’s (unbroken)
4 Jerks@205#
10 Strict 6″ Deficit HSPU’s (9-1)
3 Split Jerks@225#
10 Kipping 6″ Deficit HSPU’s (unbroken)
2 Split Jerks@265#
1 Split Jerk@285#
WOD
As Rx’d
Time: 10:46
Wod RX
11:18
Jerk
Up to 235#
—
Wod. Rx’d.
11:44
—
Abs
Jerk
Up to 215#
—
Wod. Rx’d.
12:04
—
Abs
Nicely done today Shawn!!
Jerk:
Up to 165lb
WOD @135lb:
12:34
4” strict and kipping deficit HSPUs
Push jerks
85-115-125-135..Stayed lighter to work on form
WOD rx’d
11:53
Strength
Jerks – all at 155#
Strict hspu – 8
Kip hspu – 10
Strict hspu – 4
Kip hspu – 8
Wod w 135# & all row
10:39
Wod rx’d 14:09
Jerks from the floor.
115×5, 135×4, 155×3, 185×2, 195×1
RX, 14:38
250 cal assault bike
24:49