Monday 181119
21-15-9-6-3 Reps For Time of:
-Sumo-Deads 185/125 RX+225/155 MRX 135/95
-HSPU RX+ Strict MRX 2/4″ Rise
-WallBalls 20/14 10/9’+11/10 MRX 20/10 9′
-WallBall Sit-Ups RX+ GHD WallBall Sit-Ups
Post time to comments.
Thanksgiving Schedule is as follows:
Wednesday, November 21st: 6:30pm class is canceled
Thursday, November 22nd (Thanksgiving Day): Closed
Friday, November 23rd: 8:00am and 9:30am classes offered, all other classes are canceled.
Sumo DL:
225-275-295-315
WOD w/1 abmat on HSPU:
14:48
Sumos to 185
WOD..115, 14 ab and 20lb dumbbells for seated press (shoulders still smoked from Thursday)- 12:22
Meant 14#wb
And I can’t add…125# sumos. Lol
Legs are still sore from Saturday’s Open Gym
Modified WOD: 21-15-9-6-3
Romanian Deadlifts w/115#
Strict HSPUs
WB GHD Situps w/20#
14:09
Sumo deadlift 7-5-3-2 @ 115-145-175-205
WOD w/10# wb, 95# sumo, seated DB press 15/8, GHD sit ups
Time = 12:32
Strength: Sumo Deadlift
4 sets of 10 w/ 185
*
WOD- did as written w/ rx weight; modified HSPU to seared strictvDB press w/ 40#
13:44
SDL 235#
WOD w/135DL, 2 abmat riser
16:33
Strength
145-175-195-225
Wod RX
13:14
broke up hspu too much next time do sets of 7 or bigger on 21 and 9/6 on 15
Strength
Up to 155lb
WOD
16:27 135lb
50 ghd sit-ups
Strength sumo dl
7@205#
5@235#
3@275#
2@295#
WOD Rx. 16:33
Strength: 175-205-225-245
WOD RX: 12:16
Sumo deadlift
7@265 5@375 3@445 2@500 (PR prior 1rm was 455)
Wod RX’D
8:29 all unbroken
Sumo DL up to 255
WOD rx
11:05
just didnt have it today, good work noon crew
Sumo Deadlift
7@355#
5@405#
3@435#
2@455#
WOD Rx’d but w/ 225# for DL
13:20
Sumo DL
7@245
5@275
3@295
2@345
Wod RX
9:43
Sumo Deadlift
7@155
5@175
3@185
2@205
WOD rx’d+
14:50
13:32 rx’d
Good class this morning. Great to be coached by GOAT!
Strength up to 330
WOD RX – 14:38
Stayed at 125 for strength
WOD w/ 125# SDL, strict pushups, 14# WB 9′, WB GHD sit-ups
15:40
SDHP
7@275#
5@325#
3@385#
2@425#
WOD
Rx+
Everything unbroken
Time: 14:11
Strength:
Sumo DL up to 385 x 2
—
Wod RX
13:41
—
20 GHD
Sumo DL
215-235-255-275
WOD Rx
17:04
All HSPUs with no ab mat!
Strength – SDL:
Up to 235
WOD @135lb for SDL
11:00
Wayne (Masters – 62yrs)
7@225
5@245
3@255
2@275
WOD @135 lb SDL
HSPU mod = pike p/u
20# WB
13:16
Strength
7@265
5@375
5@375
WOD RX’d
9:43