“Presidential Picks” by DB
5 RFT:
– 15 Box Jumps/Step-Ups 24/20″ or 10 Box Jumps 30/24″
– 15 Pull-Ups or 10 C2B
– 15 Push-Ups or 10 HSPU
– 15 Ab-Mat Sit-Ups Unanchored or 10 GHD Sit-Ups
– 15 Air Squats or 10 KB Goblet Squats 70/55lbs
**Can mix the 15 and 10 rep exercises, but goal is to stick to a method for all 5 rounds, not to change each round.
Compare to February 18, 2019.
Bench press:
5 sets of 5 w/ #165; drop sets of 15 w/ #75
*
WOD rx. Did the same as last time. All 15’s
18:07 PR (last time was 19:53)
Bench drop sets @ 225/135
One set 5/10
Four sets 5/12
WOD:
15 step-ups
15 pull-ups
10 HSPU
10 GHD sit-ups
10 Goblet squats @ 70#
4 rds + 6 pull-ups
Bench drop sets
5@205
10@135
Wod RX (15 of everything)
11:53
Strength-
5 rounds of 5@185. Drop sets at 135- 15,12,8,8,6
Wod Rx-
10 box jumps at 30”
10 C2B
15 push ups
15 sit ups
15 air squats
15:37
Bench drop sets
5×5@85, drop sets @55 – 20-20-10-15-10
WOD w/ 15’s, lunges subbed for air squats
20:03
Bench Press drop sets
5 sets of:
5@205# followed by 10@155#
WOD
As Rx’d with all 15 reps
Everything unbroken
Time: 13:17
WOD rx
All 15s
14:09
WOD Rx: 10 Strict HSPUs otherwise 15’s
13:56
Strength 95# for 5s
Drop set at 65#
14-14-12-12-10
Wod rx with
10 BJ 24”
10 C2B
10 hspu
15 sit up
15 air squat
12:15
……wowzers!! It was the tunes….you know, I know it!!
Strength
185-135 for all sets 5-5 reps
WOD scaled
15 20″ box steps (bad ankle)
10 CTB – unbroken
15 pushups
15 situps
15 air squats
17:18
Just glad to finish a WOD
Strength & Conditioning
-135(5 reps)/95(10 reps)
-6-10 cal on bike
WOD Rx
Did 15’s all the way through (same as 2018)
17:39
**2018: Only got through 3rds + 9 push-ups at 20min time 🙂
thanks breck!!
Strength:
1: 5@185, 8 @135
2: 4@185, 7 @ 135
3: 3:@185, 6 @135
4, 5: 7 reps at 135
WOD Rx (All 15s)
17:58 (last year 23:50)
Strength:
1: 5@185, 10@135
2: 5@185, 8@ 135
3: 5:@185, 8@135
4: 5@165, 6@135
5: 5@165, 5@135
WOD Rx (Mod 10 PLUs)
20:45 (2018 22:00 and even more Mod’s)
Bench 5 x 10 @55#
WOD modified
5rft
15 step ups 18”
5 pull-ups
10 push ups
15 Sit-ups
15 air squats
14:48
Bench: 5s @ 105 set 1 and 2 failed 5th, 3 set failed 3, dropped to 95. 95 set 5 and 5 burnouts @ 65#: 18, 16, 8, 10, 7
WOD RX (10, 15, 15, 15, 15): 13:38, slower by 10 seconds
WOD RX, all 15s: 15:21
DB bench drop 65’s / 35’s
10-10-10-10-10
—
Wod. Rx’d.
15/10/10(strict)/15/15
14:58
90lbs strength
8s, 7s and one 10 burnout
Wod. Rx’d.
10-15-15-15-15
15:08
Dumbbell bench drop sets:
5@65#
10@35#
WOD with 10s (subbed 70# kb lunges for goblet squats)
14:06
Bench 5 sets
135# x 5
75# x 12
WOD
All 15s
19:50
30 unbroken thrusters 75#
1:08
2 minutes DU
63….started :38 in
Bench press
4 sets of 5 @205 and 1 set of 4@205
Drop set weight @135
Wod RX’D
15 air squats
10 C2B
10 hspu
10 GHD sit ups
15 air squats
11:18 unbroken
Bench drop sets
5@160 to 18@95
5@160 to 13@95
5@160 to 8@95
4@160 to 8@95
3@160 to 7@95
WOD
15 Box Jumps (steps after the first round)
15 pull-ups (all unbroken!!!!)
15 pushups
10 GHDs
15 Air Squats
15:07 (19:16 last year)
Tabata abs
No finisher this year
Strength: strip set BP
1. 5@195 / 15@115
2. 5@215 / 10@115
3. 5@215 / 10@215
4. 4@215 / 8@115
5. 5@195 / 8@115
WOD Rx (all 15’s)
10:47
Correction *3rd round of BP was 5@215 / 10@115*
Drop sets
5@205 10@115
5@205 10@115
4@205 10@115
3@205 8@115
2@205 6@115
WOD RX- all 15’s with step ups
13:10