4min AMRAP:
-24 Doubles
-2 HSPU RX+ Strict MRX 2/4″ Rise
-4 Dips RX+ Ring
-6 HRPU
Rest 2min
8min AMRAP:
-12 HSPU MRX 2/4″ Rise
-48 Doubles
-12 Dips RX+ Ring
-48 Doubles
-12 S2O 115/75 RX+ 135/95 MRX 95/65
-48 Doubles
-12 HRPU
4min AMRAP:
-24 Doubles
-2 HSPU RX+ Strict MRX 2/4″ Rise
-4 Dips RX+ Ring
-6 HRPU
Rest 2min
8min AMRAP:
-12 HSPU MRX 2/4″ Rise
-48 Doubles
-12 Dips RX+ Ring
-48 Doubles
-12 S2O 115/75 RX+ 135/95 MRX 95/65
-48 Doubles
-12 HRPU
Strength: presses
5 strict press @ 95; 4 push press @ 125; 3 push jerk @ 155
Strength: presses
4 strict press @ 95; 3 push press @ 125; 2 push jerk @ 155
Strength: presses
3 strict press @ 95; 2 push press @ 125; 1 push jerk @ 155
*
4 min AMRAP modified
24 later barbell skier jumps; 2 HSPU; 4 strict bar dips; 6 HRPU
*
2 rounds + 25 skier jumps
*
8 min AMRAP modified
12 seated strict DB press (40#); 48 Lateral barbell skier jumps; 12 strict bar dips; 48 lateral barbell skier jumps; 12 S2O (95#); 48 lateral barbell skier jumps; 12 HRPU
1 round + 48 skier jumps after the dips
Strict Press: 5@135, 4@155, 3@165
Push Press: 4@165, 3@185, 0@205
WOD w/Ring MU into Strict Dips
4-minute AMRAP: Rx+
2 rounds + 26 reps
8-minute AMRAP: Single Unders otherwise Rx+
1 round + 6 reps
S2O work – nursing a little pain on my right side. Mostly did 95# each set
WOD MRx (HSPU – w/ 2 abmats & 15# plate)
4min AMRAP
3rds + 1 HSPU
thanks breck
8min AMRAP
1rd + 10 HSPU
5 Strict Press @ 135
4 Push Press @ 165
3 Push Jerks @ 185
4 Strict Press @ 165
3 Push Press @ 195
2 Push Jerks @ 245
3 Strict Press @ 195
2 Push Press @ 255
1 Push Jerks @ 285
WOD RX+ but used an ab mat for HSPU
1. 3 Rounds
2. 1 Round plus 12 HSPU & 15 DUs
Strength:
3 strict @ 155
2 push @ 185
1 jerk @ 225 (failed; didn’t drop enough under the bar)
WOD: MRX’d
2 rounds + 24 dubs
1 round
(felt a little fatigued today)
Strict presses
5 @ 115, 4 @ 125, 3 @ 135
Push press
4 @ 135, 3 @ 185, 1 @ 205
Push jerk
3 @ 185, 1 @ 225, 1 @ 235
Wod 1 w/ box HSPU
3+4
Wod 2 w/ 9 box HSPU
1 + 4
Strength
5 Strict Press@135#
4 Push Press@205#
3 Split Jerk@225#
4 Strict Press@145#
3 Push Press@215#
2 Split Jerk@255#
3 Strict Press@155#
2 Push Press@225#
1 Split Jerk@275#
WOD
RX+
1: 3 Rounds + 2 HSPU’s (Strict HSPU’s & Strict Ring Dips)
2: 1 Round + 9 S2O (Kipping HSPU’s & Kipping Ring Dips)
Strength:
Strict Press up to 145#
Push Press up to 195 or 205# can’t remember
Split Jerk up to 225#
All from the rack.
__
Wod RX (ring dips)
Wod 1. 4 + 10 DU’s
Wod 2. 1 + 2 Ring Dips
5k Row
20:13 (2:01.3 pace)
EMOM for 14min
4 Burpees
6 KBS (70# KB)
that was not easy…
Thanks Breck
Strength
Strict Press 5@65, 4@75, 3@85
Push Press 4@85, 3@95, 2@105
Push Jerk 3@105, 2@115, 1@125
WOD w/ bike cals and HSPU using 15# plate+2 ab mats
1. 2 + 5 cals
2. 1 + 6 HSPU
Strict Press: 5@135, 4@145, 3@155
Push Press: 4@185, 3@215, no set of 2
Max set ring MU in place of jerk: 4, 3, 3
WOD rx+ except bike cals for dubs
1. 3 + 1 HSPU
2. 1 + 1 HSPU
WOD 1 (MRx) with Ski Jumps and WW (1 WW for 2 HSPU)
3+1 WW
WOD 2 (MRx) (3 WW for 12 HSPU)
1 + 46 DU
Strict press
5@115 4@135 3@135
Push press
4@185 3@205 2@205
Push jerk
3@225 2@255 1@275 0@300 came close both times this weight will be mine again
Wod RX+
4+4dubs
1+6 ring dips
SP: 115-135-155
PP: 135-165-185
PJ: 155-205-255 (little bit of a split on the last one)
WOD Rx’d:
1st: 3 rds + 2 HSPU
2nd: 1 rd + 10 HSPU
WOD rx’d+
4rds+20DUs (strict HSPUs/ring dips)
1rd+4S2O (all strict HSPUs/kipping ring dips)
Strict press
5@95-4@115-3@135
Push Press
4@145-3@165-2@185
Push Jerk
3@165-2@185-1@215
WOD 1 – 2 + 1 HSPU
Strict HSPU and MU into strict dips.
WOD 2 – 1 + 12 dips.
Kip HSPU, strict dips, 115#
Strength:
Strict press up to 135#
Push press up to 165#
Push jerk and up to 205#
Wod 1: Strict HSPU and bar dips
5 rounds even
Wod 2: RX – kipping HSPU and bar dips
1 + 60 reps
10 rounds:
10 cal assault bike / 10 cal row
13:11