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
Post time to comments.
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
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
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
Wod rx (ring dips and run)
9:07
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
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
1 min drills
Parallette HSPU,dubs,ski erg cals, MU into dips, and seated bottoms up KB press
Wod RX+ W/Runs
12:49
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…
Garage wod
4 Sprint rds with 1 min rest between
25 cal bike 25 push-ups
Total 11:30-3 = 8:30
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
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
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
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
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