For Labor Day, Monday, September 6th we are offering an 8am and 9am class. All other classes are canceled. Have a safe and happy Labor Day weekend!
For time:
3 Rope Climbs
9 Strict HSPU’s MRX 2/4” riser
15 V-ups MRX Military Anchored Sit-ups
5 Rope Climbs
15 Strict HSPU’s
30 V-ups
7 Rope Climbs
21 Strict HSPU’s
45 V-ups
BP x 3 (2 sec pause top and bottom)
7 sets @ 205
WOD Mrx
19:50
Wod RX: 19:14
Bench 7X3 w/ pause @ top&bottom
1st set @ 225
2nd – 7th @ 205
Home WOD
10rds for time:
-200m run
-10 burpees
20:20
…very sore/sluggish this morning
Bench Press – 3 reps w/ 2 sec pause x 7 rounds at BW
WOD RX’D with 2” rope and all strict HSPU
19:45
GHD’S 101
1 mile run instead of bench sometime sub 9
WOD rx 17:40
Strength: bench Press w/ 2 second pause top & bottom.
3@185-215-215-215-225-225-225
WOD Rx:
12:11
Bench w/ 85-95
WOD w/ 1-3-5 rope climbs & 3 ab mats!
19:39
Bench
All sets 205
Wod RX
15:40
Strength at 205#
WOD w/ pull-ups(3X), hrpu, anchored situps
14:38
Bench
225 on all
Wod rx
@12/45 vup
Strict hspu got slow
Bench all w/65#
WOD w/10’ rope, 3 abmats, anchored military s/u
16:11
Bench all with 65#
WOD w/rope ascents, strict press, and anchored sit ups using arms
6,19,14 rope ascents
20# dumbbells first rd, 15# other 2 rds
19:19
Bench Press
E2MOM (2 second pause at top and bottom)
All set of 3@205#
WOD
As Rx’d
Time: 12:17
Crushed it today old bull!
Bench Press
E2MOM (2 second pause at top and bottom)
7×3@185#
Wod w/ 1 abmat for strict HSPU. Rx everything else.
19:57
Bench Press
E2MOM (2 second pause at top and bottom)
7×3@175# (BW)
—
Wod. Rx’d
15:21
Bench Press
E2MOM (2 second pause at top and bottom)
6 set of 3@205#, last set of 3@215#
WOD:
V-ups as written
Strict HSPUs with 2 ab-mats
Mixed rope climbs and strict pull-ups (combined total of 6 rope climbs and 42 strict pull-ups).
Time: 16:14
Strength: bench Press 3 reps w/ 2 second pause top & bottom.
265-265-265-265-275-275-275
WOD w/ kipping HSPU:
18:17
HPC
5@85
3@105
1@ 125-145-155-165
Home wod
7 rounds:
3 Bench Press @125# (2 sec pause top/bottom)
8 cal AB
14 Alt DB snatch 35#
16 GHD’s
30 plank hip taps
27:52
Bench Press
E2MOM (2 second pause at top and bottom)
7×3@185#
—
Wod Rx
16:44
Garage
50 thrusters @ 95#
2:14
Bench press
3 sets at 185
3 sets at 205
1 set at 215
Wod
3 RC
9 SHSPU
15 GHD
5 RC
15 SHSPU
30 GHD
7 RC
21 SHSPU
45 HSPU
13:18
WOD rxd: 12:54
Bench Press w/pauses @150#
All 7 sets of 3 @150#
WOD w/1 ab May for HSPUs; did all rope climbs
38/45 V-ups at the cap
20:07 for completion
KP summer abs