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.
HSPU EMOM:
7,6,6,6,6,6,6,5,5,3 (56)
All kipping
WOD Rx’d:
7:32-3:00=4:32
HSPU EMOM:
1st min- 3; 2nd min- 2; after that 1 each minute
*
WOD rxd: 11:01
1st: 3:27
2nd: 4:34
Strict Parallette HSPUs EMOM:
2/2/2/1/1/1/1/1/1/1 = 13 reps
WOD: 13:57
1) 5:47 Rx+
2) 5:10 Rx
Strength: Bench Press
5@185
5@195
5@205
5@215
2@225
2@235
Kinda worked on handstand walk. . .
WOD RX+: 6:36 total
WOD 1=1:50
3:00 rest
WOD 2=1:46
EMOM for 10 minutes
50′ Handstand Walk
All 10 sets unbroken
WOD
Rx+
1: 2:14
2: 2:30
Total time=7:44-3:00(rest)=4:44
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
Congrats
5 strict HSPU and 5 pull-ups emotm ( first 8 rds strict pull-ups)
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Mondays Wod
Lung dropper
Rx all bike
13:40
Strict HSPUs
10 sets of 7
Wod RX
1. 2:11
2. 2:54
Total 8:05
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!
EMOM SKill:
5 GHD
WOD Rx+
7:03 – 3:00 = 4:03
Correction= 12:40
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
WOD MRx
9:58-3 = 6:58
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
HSPU
4 each round with a plate and 1 ab mat. Skipped a few rounds
WOD 1 Rx 2:57
WOD 2 Rx 3:17
9:14-3:00 rest = 6:14
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
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
5 kipping HSPUs EMOM = 50
WOD RX+
1. 2:10
2. 1:46
6:56-3 (rest)= 3:56
Hand Stand Push Ups (15lb plate and 1 ab mat)
5,5,5,5,5,5,5,5,5,5 =50
1st WOD 75lbs 3:58
2nd WOD 80lbs 2:24
*kipping HSPU
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
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.
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.
EMOM
6 cals in Ski-erg EMOM
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Wod. Subbed GHD for S2O // 95/155
A) 2:59
B) 2:09
Total = 5:08
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Core