AMRAP in 3 minutes of:
10 S2O 95/65# Rx+115/80# MRX 75/55#
10 Pull-ups
Rest 2 minutes/make load adjustments
AMRAP in 3 minutes of:
7 S2O 135/95# Rx+155/105# MRX 115/80#
7 C2B
Rest 2 minutes/make load adjustments
AMRAP in 3 minutes of:
4 S2O 175/115# Rx+195/130# MRX 155/105#
4 Bar Muscle Ups
Strict press x10
95-135 by 10lbs
WOD W/C2B instead of BMU
3 + 7
3
3 + 4
Strict Press: 65-75-95-105-105
WOD RX:
3
2 + 2 C2B
2 + 3 S2O
Wod RX: 9 + 5
Pull ups: 4+1
C2B: 3+0
MU’s: 2+4
Strict press
10@ 75
10@ 95
10@115
10@115
5@125
Strict press
10@85, 10@95, 10@100, 8@105, 6@110
Wod Rx’d
1) 3+3 everything unbroken
2) 3+0 everything unbroken
3) 1+1 S2O (muscle ups on power rack)
At Bixby
Bench
3@135-165,2@185-205,1@215-230-245
50 cal bike sprint – 1:50 (PR)
Absolutely died after.
Sounds horrible.
Oh that sounds like no fun at all!
Strict Press
10@95#
10@105#
10@115#
10@125#
8@130#
WOD
As Rx’d (all on power rack)
Everything unbroken
1: 4+1 S2O (81 reps)
2: 4+2 S2O (58 reps)
3: 3+1 MU (29 reps)
Score=169
Strict press 5 sets of 10
60-65-70-75-80
Then bonus set at 80%: 9 reps at 85#
Wod as rxd
1) 4 + 10
2) 3 + 13
3) 2 + 3 (failed last s2o oof – bmu’s: all 4 then 2-2)
Strength
10@55, 10@65, 10@75, 10@85, 10@95
Wasn’t sure of 1RM SP so just made big jumps
WOD rx
1: 4+1 S2O
2: 3+7 S2O
3: 2 + 1 S2O
Strength
10@55, 10@60, 10@65, 10@70, 10@75
Wod RX
1) 3+14
2) 3
3)2+2 (round 1 with 4 BMU attempts, rd 2 burpee C2b)
Strict Press 10ea @ 55-65-70-70-75
1) 65lbs & ring rows= 2 Rounds + 10 S2O
2) 65lbs & pull-ups= 2 Rounds + 7 S2O
3) 75lbs & strict pu= 3 Rounds
Gave everything I had to the strength & had nothing left for the WODs.. 🙂
Strength: strict shoulder press
10@ 95-95-115-135
WOD Rx:
PU’s/ 95# – 4 + 16 (6 pull-ups)
C2B/ 135# – 3 rds
BMU/ 185# – 2 rds
Total: 154
**BMU/175**
Strength: strict shoulder press
10@ 115-135-145-155
6@165
WOD Rx+:
PU’s/ 115# – 3 plus 11
C2B/ 155# – 2 plus 7
BMU/ 195# – 1 plus 5
Strength & Conditioning:
E3MOM – 5rds
-10 Strict Press (75# each round)
-5 Dball Overs (100#)
-15 GHD’s
….thanks for joining in on the fun, shawn & jaimers!
WOD Mrx:
PU’s/ 75# – 4rds even (80 reps)
C2B/ 95# – 3rds + 6s2o (48 reps)
*BMU & C2B/ 135# – 2rds + 3 (19 reps)
*got one BMU on each round and after a few failed attempts, finished out the rep scheme w/ C2B
Total: 147
tough to concentrate today…magic mike had his shirt off. fun class – thanks breck!
Strict press x 10
95,95,105,105,105
Wod Rx’d
1) 3+4 everything unbroken
2) 2+0
3) *
*BMU were nasty (in first round I achieved 1 BMU and attempted 2 before moving to C2B)
Total for round 3 was 8 S20 @ 175#, 1 BMU, 5 C2B
Strength & Conditioning:
E3MOM – 5rds
-10 Strict Press (75/75/85/85/85)
-10 V-ups
-5 Dball Overs (100#)
….Great idea Alonso!
—
Wod. Rx’d.
1) 3 + 17 (77 reps)
2) 3 + 7 (49 reps)
3) 1 + 4 (12 reps)
138 reps
Strength: strict press
10@ 75-95-95-110-110
WOD Rx & MRx:
Strict Pull-ups (7) & S2O @ 95: 3 rnds + 1
Strict Pull-ups (5) & S2O @ 115: 3 rnds + 1
BMU (4) & S2O @ 155: 2 rnds even
*still fighting lower back issue
Stregnth
95-105-115-125-135
WOD Rx
3+15 = 75
3+7 = 49
2+6 = 22
Total 146 reps
Strict press
60-65-70-75-80
65 & pull-ups
2 + 5 pull-ups
95 & pull-ups
2 + 7 push press
115 & strict pull-ups
2 rounds
Strict Press
10@ 75-80-90-95-100
WOD
1. (Rx+) 4+4 S2O
2.(Rx+) 3+2 S2O
3. (Rx) 1 (BMUs didn’t feel great today obviously)
KP Power Abs Day 3
Did GHDs after each set of strict Press
12-15-15-15-15
Strict press
10@85,95,100,105,110
Wod RX
3+11 (1 PU)
3+1 S2O
2
Strength
5×10 – at 55# Strict Press, worked on ribs down, core tight
WOD Rx+ weight; rig modification
PU’s/ 80# – 3 plus 13
C2B/ 105# – 3 plus 7
High CTB (bar to below chest)/ 130# – 2 plus 2
Wow- HUMID. Fun workout!
1 min bike in between strict press during strength.
Strength
10@55-60-65-70-75
Wod masters rx weight w/ring rows for all rounds
2 rounds + 2 ring rows
2 rounds + 3 ring rows
3 rounds
Strength
Strict Press
95-95-105-115-125
—
Wod RX
1. 4 + 1
2. 3
3. 2 + 2
Strength: hang power cleans
95-115
WOD
1. Hang cleans @ 95# and ring rows: 3 rnds
2. Hang cleans @ 135# and ghd: 3 rnds
3. Hang cleans @ 175# and burpees + ring rows
2rnds + 2 cleans
Strict Press: 45, 55, 65, 75, 95 (failed on rep 8 of 95)
WoD:
75#, 2+18
85#, 3 even
95#, 4+1