“Del“
For Time:
25 Burpees
Run 400 meters with a medicine ball 20/14#
25 Weighted pull-ups with a dumbbell 20/15#
Run 400 meters with a medicine ball
25 Handstand push-ups
Run 400 meters with a medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a medicine ball
25 Burpees
Compare to November 26, 2014.
Strength:
Weighted Pull-Ups
Up to 55# for 2
———-
Wod RX
23:00
Weighted pull ups: all dead hand DB held with feet, strict
20# x 5, 30# x 3, 40# x 2, 50# x 2, 60# x 1, 70# x 1, 70# x 1
WOD:
19:30 Rx’d
Strength: strict weighted pull-up
5@55#, 2@90#, 1@120#(f), 1@115#
WOD Rx:
18:08
Strength: Deadlifts
Hands and lats are still hurting from Thursday.
Highly modified WOD:
Subbed HRPU for weighted pull-ups and GHD’s for C2B. 19:19
Strength: up to 45#
DEL 14# Wallball Pull-ups
23:19
Strength: Worked with 20#WB
WOD: Rx (with 20# WB) 6 Wall walks for 25 HSPU
22:35
14 mile run
“Del”
Arms felt like noodles & ripped hands today so subbed X50 alt 35# DB snatches vs weighted Pull-ups
C2B were nearly all singles ha
23:07
3 RFT @ 105#
12 Deadlifts
9 Hang power cleans
6 push jerks
400m row
18:20
Strength weighted pull ups
5-3-2-2-1-1-1
Finished at 70lbs
Wod rx
Time=27:33
Wod rx
22:36 or 23:36 regardless I walked ALOT
“Del”
18:20
Didn’t do weighted pull-ups. Did all strict pull-ups
*
WOD modified. Substituted out HSPU for 7 wall climbs. Rest of the workout did Rx
– 29:38
Weighted Pull-ups
5@20#
3@55#
2@65#
2@75#
1@90#
1@100#
WOD
“Del”
Used a 20# med ball between the feet for weighted pull-ups with jump to 8′ bar and strict HSPU’s
Sets were as follows:
Weighted Pull-ups=10-10-5
HSPU’s=15-10
C2B Pull-ups=15-10
Time: 18:00
Strength 10/12/15/20/25 failed 30#
WOD 22:02 modified
pull-ups (not weighted)
14# Wallball for 400m runs
Strict HSPU with 2 pads
Subbed Pull-ups for C2B
WOD w/ 20# vest for all exercises (including Burpees, C2B and HSPU)=20:00