October 18, 2018

Thursday 181018

For Time: 
-10 HSPU RX+ Parallette HSPU MRX 2 Wall Walks
-100 Doubles
-20 Dips (bar or ring) RX+ Ring Muscle-Up into MRX Bar
-200m Run or Row or 0.5km A-Bike
-40 Hand Release Push-Ups RX+ Feet elevated 8/4″ MRX Push-Ups
-400m Run or Row or 1km A-Bike
-50 S2O 65/55 Rx+ 75/55 MRX 45/35

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14 thoughts on “October 18, 2018”

  1. Warm Up Drills
    Strict HSPU*: 30/10
    Bike: 10/11
    Ring MU into Strict Ring Dips: 11/10
    Abmat Situps: 20/10
    L Sit BB Strict Press: 10/0
    Unless it’s with Parallettes, my hand placement is wide

    Modified WOD:
    10 Strict HSPUs
    20 cal Bike
    20 Strict Bar Dips
    200m Run
    40 HRPUs
    400m Row
    50 S2Os w/75#
    15:XX

  2. Drills
    30 second hand stand holds for HSPU
    bike cals
    bar dips with small purple band
    single unders (first time to jump in 3 months)
    v-ups

    WOD w/ wall walks, 200 singles, bar dips with small purple band, bike, 55#
    14:12

  3. 1 Min Drills
    GHD sit ups: 23, 24
    Row cal: 11, 12
    Back Ext: 23, 24
    Single unders: 85, 80
    DB Lunges, 14, 14

    WOD w/subs
    10 Back ext
    100 single unders
    20 DB lunges 15#db’s
    200m run
    40 GHD sit ups
    400m run
    50 S20 15# left arm, 8# rt arm
    TIME = 12:44

  4. 1 Min Drills
    Wall Walks: 5, 3
    Row cal: 20, forgot
    Dips: 21, 10
    Ski Jumps (no bumpers): 70, 40
    DB L Press (20#): 10, 10

    WOD: MRx (3 Wall Walks instead of HSPU)
    12:40

  5. 1 min drills
    HSPU (all strict/2 mats) 34/23
    Row for cals: 18/16
    Bar dips (all strict w/purple band) 16/10
    DU (first time to line any). 18/18
    L presses – 13 w/25 lb db and 18 w/20 lb db

    WOD-
    Double thigh taps for du
    Purple band
    Went to my knees after 15 HRPU
    45# S2O
    14:08

  6. Chadwick Warren

    1 min drills
    Parallette HSPU,dubs,ski erg cals, MU into dips, and seated bottoms up KB press

    Wod RX+ W/Runs
    12:49

  7. 1 min drills
    Strict HSPU/freestand kipping HSPUs
    Cal row
    Strict ring dips/kipping dips
    DUs
    DB seated strict press w/20# DB
    WOD rx’d+ w/strict paralette HSPUs and runs
    13:13
    Shoulder SMOKER…

  8. 50ghd sit-ups

    Skill: strict, Kip
    HSPU: 12, 15
    Row cals: 15, 15
    Ring dips: 12, 15
    Dubs: 40, 50
    L-sit bar strict press 65lb: 12, 15

    WOD Rx. W/bar dips, run, row
    13:55

  9. 1 Minute Drills:
    HSPU (strict, kipping): 10, 15
    Row/bike (calories): 18, 16
    Dips (strict/kipping): 20,20
    DUs: 65, 65
    DB L press: 20,20

    WOD RX:
    9:18

  10. 1 Minute Drills:
    HSPU (strict both sets): 10, 10
    bike both sets(calories): 12, 12
    Dips ring MU into dips: 10, 10
    DUs: 50, 50
    20# KB L press: 10, 10
    ——
    Wod RX
    9:21

    Abs

  11. 1 min drills
    Regular push ups: 20, then 10 push ups, 9 from knees
    Cal row: 12, 11
    Parallel dips: 13, 11
    Single Unders: 120, 112
    DB seated press: 15 w/15# DB’s, 20 w/10# DB’s
    WOD:

    10 regular push ups,
    10 DUs, then 90 over just the bar mogels
    Only 10 parallel dips
    200 M row
    Only 20 push ups from knees
    400 M row
    50 S2O with 35#
    13:56

  12. 1 Minute Drills:
    HSPU (strict then kipping): 10, 10
    Row both sets(calories): 12, 12
    Strict Ring Dips: 12, 12
    DUs: 30, 30
    20# KB L press: 10, 10
    ——
    Wod RX. HSPU/Ring dips strict
    9:21

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