Didn’t do bench
Did a warm up with a few rounds of 500m ski erg and GHD sit-ups& extensions during lifting
*
WOD modified
10 hand release push-ups; 200m row; 6 burpees
9:47
Strength/Skill
B1: Eccentric Overload Landmine Press (5 x 6-8 reps) Push Press to top and control the landmine back to the shoulder
B2:Kneeling Torso Row (5 x 6-8 reps)
WOD RX- 6:21
21-15-9
Calorie Row (15-12-9 RX for females)
Toes to Bar
Kettlebell Swing 53/35
Strength/Skill
B1: Eccentric Overload Landmine Press (5 x 6-8 reps) Push Press to top and control the landmine back to the shoulder
B2:Kneeling Torso Row (5 x 6-8 reps)
WOD RX- 6:58
21-15-9
Calorie Row
Toes to Bar
Kettlebell Swing 53/35
WOD rx with row
All strict HSPU to 1 ab mat unbroken
Thought Katie’s time was this work out so had that in mind and got very confused about halfway through
8:32
Bench – 5 x 90# all 5 sets
WOD – Rx with run 15:47
Didn’t do bench
Did a warm up with a few rounds of 500m ski erg and GHD sit-ups& extensions during lifting
*
WOD modified
10 hand release push-ups; 200m row; 6 burpees
9:47
Bench- 5 rounds at #105
WOD RX- rowing 10:37
Crossfit Carolina Beach
Strength/Skill
B1: Eccentric Overload Landmine Press (5 x 6-8 reps) Push Press to top and control the landmine back to the shoulder
B2:Kneeling Torso Row (5 x 6-8 reps)
WOD RX- 6:21
21-15-9
Calorie Row (15-12-9 RX for females)
Toes to Bar
Kettlebell Swing 53/35
Typo- WOD RX- 6:51
Crossfit Carolina Beach
Strength/Skill
B1: Eccentric Overload Landmine Press (5 x 6-8 reps) Push Press to top and control the landmine back to the shoulder
B2:Kneeling Torso Row (5 x 6-8 reps)
WOD RX- 6:58
21-15-9
Calorie Row
Toes to Bar
Kettlebell Swing 53/35
Bench
5@205
Wod RX w/ row
7:45
Bench Press
E3MOM
5 Sets of 5@225#
WOD
As Rx’d with Strict HSPU’s and Row
Everything unbroken
Time: 8:51
Bench press
5 by 5 @205
WOD with 2 abb mats row and DU
11:46
Strength: Bench Press
5×5 @ 215
WOD Rx: w/ strict HSPU & row
10:52
No bench
1 mile run
—
Wod.
Strict HSPU / run / subbed 6cal row for dubs
9:01
1 mile run instead of bench
Wod w/ 5 freestanding hspu on ab mat each round and row
11:09
….freestanding….now that’s elite stuff right there 🙂
Bench with Melanie and Samara
5 @105# x 5
Wod RX with rows
Worked on kipping hspu that should be easier than strict…..
16:12
Bench
225 for all
Wod rx row
8:33
Bench
5@225
4×5@205
WOD: 2rnds strict hspu, 3rnds kip
Row and jumping jacks
13:38
Bench press 5×5 @ 95#
Wod: 5 RFT
10 strict press @ 65#
200m row
10 double unders
16:52
Jordan with the hops!! Nice pic!
Strength/Activator:
E3MOM – 5rds
-5 bench press (165#)
-10 cal on bike
-10 DB overhead walking lunges (30# DB’s)
WOD Rx
Row and 4 wall walks in place of HSPU
9:38
Fun class – thanks Breck!!!
Bench 65-75-75-75-75
WOD hand release push-up, 3xrun, 2xrow, singles
12:13
Bench Press
E3MOM
5 Sets of 5@ 225, 225, 205, 205, 205
WOD w/ 60 SU for dubs – HSPU w/ 1 abmat – all runs.
Time: 16:51
*battling through severe sinus infection
Pre-WOD: 1 Mile run (7:15)
Bench
185 for all
Wod rx trail run 200m out back door
14:03
Bench Press
E3MOM
5 x 75#
WOD Rx
HSPU’s 1 Abmat
Row
17:45
WOD rx with row
All strict HSPU to 1 ab mat unbroken
Thought Katie’s time was this work out so had that in mind and got very confused about halfway through
8:32
Bench press
2 sets of 5 @185
3 sets of 5 @205
Wod RX’D w/row
8:00
All unbroken
Bench press (all over the place today oopsie)
4@145
5@135
4@135
5@130-130
Wod as rxd all rows
8:25
Oh and happy 40th Steph!!!
Dumbbell bench 65#
–
Mod wod
5 Hspu and 5hrpu
Row
6 burpees
= 11:28
Bench
5@225
Wod RX w/ row
9:51
Bench @205
WOD w/ row and 3 wall walks
– 9:01
Everything unbroken
Bench 95-105-110-110-110
WOD rx: 19:54
Strength
Bench – 5 x 5 @ 185#
—
Wod rx w/ strict HSPU
12:45
200M Runs
Bench
5×5 @ 105
WOD
Rounds 1 & 2 – 1 abmat & 1 5# plate strict HSPU
Rounds 3-5 – 1 abmat kipping HSPU
rest RX
15:13
Bench
5 @ 155
5 @ 165
5 @ 165
5 @ 175
5 @ 185
WOD 11:29
HSPU (strict)
Row 200
30 Singles (some dbles)
Bench Press
5@155# for all 5 sets
WOD Rx w/row
13:08
First 3 rounds of HSPUs unbroken last 2 rounds broken!
Great birthday workout crew!
KP Summer abs
Bench Press
5×5 @ 95#
Wod as rx’d w/ run
12:14