December 12, 2018

Wednesday 181212

3 RFT:
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
-9 Barbell Push-Ups
-12 S2O
REST 3min & Add Wt
3 RFT:
-3 S2O 155/105 RX+ 185/125 MRX 125/80
-6 Barbell Push-Ups
-12 Deadlifts

Post time for each WOD and total time minus 3 minutes rest to comments.

This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.

26 thoughts on “December 12, 2018”

  1. Strict HSPU with 1 ab mat…6, 10, 6, 6, 6, 6, 6, 4, 5, 7
    WOD
    Rd 1 RX..5:16
    Rd 2 ..MRX…3:14

    *this is the first RX workout I have done

  2. Worked on HSPU’s – thanks Breck and Nicole for the tips

    WOD Mrx..ish (first part w/ 75#, second part was w/ 95#) – shoulders were shot from my HSPU work (that’s my excuse)

    1. 3:10
    2. 2:26

    Total Time: 8:36 – 3:00 = 5:36

    Great class!

  3. Ran the CFJ Mile in place of HSPU practice
    400m 2:11
    200m 1:08
    400m 2:14
    200m 1:10
    400m 2:20

    WOD w/MRx weights, BB push ups from knees
    1 = 5:26
    2 = 4:30

  4. EMOM for 10 mins
    50ft HSW completed unbroken dropped on the 8th set but went back and completed the full 50 before min was over
    worst thing ever shoulders we smoked
    Wod RX+
    9:06-3:00-6:06

  5. Strength: HSPU 7, 7, 7, 5, 5, 4.5, 5, 4.5, 4.5, 5 (0.5 heels came off the wall when locked out at top)
    WOD RX: 8:19-3:00=5:19

  6. Ran the CFJ Mile in place of HSPU practice
    400m 2:11
    200m 1:08
    400m 2:14
    200m 1:10
    400m 2:20

    WOD w/MRx weights, BB push ups from knees
    1 = 5:26
    2 = 4:30

  7. Branson Daugherty

    HSPU:
    5 rounds of 7 kipping hspu
    3 rounds of 5 strict hspu
    2 rounds of working on handstand walk:

    WOD RX:
    9:31-3:00 rest = 6:31

  8. Strength: MU work
    1 MU + 3 dips emom
    Worked on full extension, no false grip, big kip.
    WOD rx
    -2:05
    -2:22
    TOTAL – 7:27
    Failed my very last s2oh, got in a hurry and it cost me.

  9. Worked on Handstand Walks.
    Accumulation over the 10 Mins.
    196 ft – had a 40 ft, and a couple 20ft walks.

    Wod RX+
    Total 10:04
    1st – 3:14
    Rest 3:00
    2nd – 3:50

    Core work.

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