Wednesday 181010
3 RFT:
-21 KBS 55/35# RX+ 70/55# 45/25#
-15 Hand Release Push-Ups
-9 Dips (bar or ring) RX+ Strict
-6 HSPU RX+ 8/4″ deficit MRX 2/4″ Rise
-3 MUs (Bar or Ring) MRX Burpee C2B
Post time to comments.
Wednesday 181010
3 RFT:
-21 KBS 55/35# RX+ 70/55# 45/25#
-15 Hand Release Push-Ups
-9 Dips (bar or ring) RX+ Strict
-6 HSPU RX+ 8/4″ deficit MRX 2/4″ Rise
-3 MUs (Bar or Ring) MRX Burpee C2B
Post time to comments.
Didn’t do bench
*
WOD modifications:
-21 KBS (55)
-15 HRPU
-9 strict ring dips
-2 wall walks
-3 burpee C2B
Completed @ 13:34
Bench
6@95, 4@100, 2@105, 5@100, 1@115 (pr)
WOD w/35 kB, bar dips with smallest band, 55# strict press, burpee pull-ups
14:20
Strength: Bench Press
6@215, 4@230, 3@245, 3@230, 2@245
Modified WOD:
21 Lateral Raises w/10# Plates
15 HRPU
9 Strict Bar Dips
6 8″ Deficit HSPUs (3-4 kipping; remainder strict)
3 Muscle Ups (Ring/Bar)
2 rounds with 12 additional BMUs thrown in between last set of HSPUs.
*Wide Grip Bench Press
DB bench 50# x 12 reps + 5 strict pull-ups each round
–
Wod
55#, strict bar dips, strict HSPU and burpee pull-ups
=11:27
HSPU were all singles on last round
Bench 65-75-85-65
WOD w/25#KB, 2 abmats, parallette dips, burpee pull ups
12:40
Bench press
6@245
4@265
1@295
5@245
2@275
Wod rx with bar dips and bar mu’s. Due to shoulder issues did 2sec handstand hold for every hspu.
Time=10:36
HSPU for strength w/3 ab mats
30 reps in 3 sets during last 3 min
Wod w/8-6-4-2-1 reps
25# kb, paralette dips, 3 ab mats, burpee ring row
11:29
Bench Press
6@275#
4@295#
3@315#
5@295#
4@315#
WOD w/ Burpee C2B instead of MU
10:36
Wrist issues still…
Bench 85, 95, 100, 105, 95 and 9 @ 105
WOD- 25# KB, smallest band, dumbbell push-ups, 2 ab mat HDPU, burpee C2B – 10:59
Bench press
225-245-255
Wod rx (ring dip, bar mu)
9:15
Great picture, Kat – good seeing you today.
Bench – did 5 sets of 8 @ 135#
WOD – MRX (HSPU w/ 3 abmats & bar dips w/ red band)
13:06
**didn’t even touch those abmats on a lot of those HSPU – shoulders were toast.
thanks Breck – great class!
Thx Ryan…good to see you too!
Bench Press
8@165#
4@195#
3@195#
10@135#
WOD MRx (w/ Bar dips and Wall Walks)
13:57
2 rounds:
30-20-10:
Kettlebell Swings (55#)
Assault Bike Calories
Directly into…
10-20-30:
Deadlifts (1st rd) / GHD’s (2nd rd) (135#)
Row Calories
31:13
Bench 75-95# and then 4 @ 100
WOD
With banded dips 1.5 ab mats for HSPU and Burpee CTB
15:02
Bench
6@105
4@125
3@145
5@135
3@150
WOD rx’d+ w/strict deficit HSPUs and ring MUs
12:59
Bench
6@225#
4@235#
3@250#
5@235#
3@250#
WOD
Rx+ w/strict deficit HSPUs and ring MUs
Time: 13:32
Bench
6@135
4@185
3@205
5@185
Wod RX+ w/Ring MU
14:17
Bench – close grip
6@185
4@195
3@205
5@195
—
Wod. Rx’d. w/Ring MU/strict HSPU/bar dips
9:59
—
Core/shoulders
Bench Press:
6@245
4@255
3@275
5@255
10@225 (we went NFL combine instead of 90%)
WOD w/bar dips and burpee C2B
12:50
Strength: Bench press
6@165
4@185
3@205
5@185
3@205
Wod RX:
Time=10:57
Squatted:
4@275
4@295
4@315
4@335
4@355
Wod Rx+ w/strict deficit & bar mu(haven’t done them in awhile)
13:15
Bench
60,65,70,65
only 1 w/70
WOD w/25# KB, knee push ups, 15# seated DB press, jumping burpee pull ups
and paralette dips
14:53
Crystal, Angel…thanks for letting me do bench with you!
Bench
6@205
4@225
3@225
6@215 or 205 can’t remember.
—
Wod. Rx’d. w/Bar MU/HSPU/ring dips
10:09
—
Core/shoulders
Bench
6@155#
4@160#
3@170#
5@160#
Max @170# – 4 reps
WOD w/ 35# KB, bar dips, 1 ab mat HSPU and Ring MU trainer
@ cap 2 rounds + 9 dips (finished the round after cap)
Tabata abs