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Tuesday 181106
For Time:
-Run or Row 800m or 2km A-Bike
-21 HSPU
-15 Hand Release Push-Ups RX+ Ft on WBall
-9 Dips RX+ Ring Muscle-Up into
-Run or Row 600m or 1.5km A-Bike
– 21 S2O 115/75 RX+ 135/95 MRX 85/60
-15 Barbell Push-Ups
-9 Dips RX+ Ring Muscle-Up into
-Run or Row 400m or 1km A-Bike
-21 WallBalls 20/14 10/9′ +11/10 MRX20/10 9′
-15 Bar Facing Burpees
-9 S2O or HSPU
Post time to comments.
Bench press + equal set of strict bar dips
10@115; 7@135; 5@155; 3@175
*
WOD: did as written w/ a modification
All rows; did seated strict DB press (40#) in place of HSPU; did strict bar dips; S2O- 115#
– completed @ 17:55
Strength:
10 @ 205 (10 dips)
6 @ 225 (7 dips)
5 @ 225 (5 dips)
3 @ 245 (3 dips)
WOD w/bar dips, 135# S2O, S2O on last round, all rows
20:12
Completed 1 burpee at 18:00
4×15 GHD’s during strength
WOD w/ rows, 20# DB seated PP, smallest purple band on bar dips, everything else as written
20:49
Strength
Db bench 55# x 10 reps, 8 bar dips and 5 strict pull-ups each round
–
WoD rxd with bike, did sh2oh on last round
15:57
Bench and dips
155-185-185-185
Wod RX+ All runs
16:32
HSPU for final set of 9
Bench & Dips – mostly at 135# (last set at 155#) stayed relatively light
Dips w/ Red Band
WOD (1-3″ descents on HSPU, dips w/ red band, 85# S2O, all row)
great job nooners – a lot of studs in today’s class – nice work!
19:43
Bench Press + Ring MU’s E3MOM
10 Bench@185# + 10 Ring MU’s
7 Bench@205# + 7 Ring MU’s
5 Bench@225# + 5 Ring MU’s
3 Bench@245# + 3 Ring MU’s
All sets unbroken
WOD
Rx+ with runs and HSPU’s for final 9 reps
Time: 16:52
Bench and ring dips (w/ red band)
10@125# + 10 banded ring dips
7@135# + 7 banded ring dips
5@145# + 5 banded ring dips
3@155# + 3 banded ring dips
WOD w/ 75#, all rows, banded ring dips and S2O last
20:30 (at cap had completed 21 wallballs)
Tabata Abs
WOD Rx (row)
14:34
Deadlifts 10-7-5-3 @ 105-135-165-195
WOD
subbed 21-15-9 wallball 8#, kbs 25#, s2o 65#
All rowing
18:25
Bench Press + Ring Dips
10 Bench@85# + 10 Ring dips
7 Bench@105# + 7 Ring dips
5 Bench@115# + 5 Ring dips
3 Bench@125# + 3 Ring dips
WOD
Rx+ with runs and all strict HSPUs
Time: 16:55
Fell apart at the end..last 9 strict HSPUs were TOUGH..had to break into
3-3-3…shoulders were absolutely DEAD!!
75 ghd
10 strict hspu
Strength e3mom bench press + strict bar dips
10@185#, 10
7@205#, 7
5@225#, 5
3@245#, 3
WOD Rx. All rows, bar dips, s2o on last round
20:48
10@155 -10 ring dips
7@185 – 7 ring dips
5@205 – 5 ring dips
3@225 – 3 ring dips
Wod RX + (run)
16:16
Bench
10@155 – 10 bar dips
7@185 – 7 ring dips
5@205 – 5 HSPU
3@225 – 3 ring MU
WOD rx run/row/run w/ s2oh – 18:50
Strength:
10@155 -10 bar dips
7@185 – 7 bar dips
5@185 – 5 ring dips
3@205 – 3 bar dips
Wod RX (running and S20 last set)
16:00
Wod mrx all row
15:51
Strength (with parallel dips)
55, 60 (only got 4), 55, 55
WOD w/run, row, run and 45#, parallel dips, push ups from knees,DB seated press w/15# DB’s for HSPU
Did not finish
Came in from 400M run at 21 minutes
Row 10k
44min+
Close grip
10@135 -10 ring dips
7@155 – 7 ring dips MU into
5@165 – 5 ring dips MU into
3@185 – 3 ring dips MU into
—
Wod RX + (run/row/run) strict HSPU. S2O ending
17:32
Bench Press + Ring MU’s E3MOM
10 Bench@185# + 5 ring MU, 5 Push ups
7 Bench@195# + 3 ring MU, 4 Push ups
5 Bench@205# + 2 ring MU, 3 push ups
3 Bench@225# + 1 ring MU, 2 push ups
—-
Wod RX+
(Run, Bike, Run) ending S2O
18:44
—
Abs
Bench – 10 @165; 3 @ 175, 4@ 165, 3 @ 165
RX – 21:36