This Saturday, April 30th, Open Gym will be offered from 10:00 to 11:00am.
2 Rounds for time:
20 Med Ball sit-ups Rx+GHD Sit-ups
20/16 Calorie Row
20 Med Ball sit-ups Rx+GHD Sit-ups
20/16 Calorie Ski
20 Med Ball sit-ups Rx+GHD Sit-ups
20/16 Calorie Bike
*Athletes choice of order for row, ski and bike.
Bench x5 EMOM
Started at 235, ended at 185…mistakes were made.
WOD Rx+
20:42
Bench press: 5 reps EMOM 10 min: used 135
*
WOD rx in order written (Med ball sit-ups)
16:11
Post 2K row: 8:53
Wod RX+: 13:24
Strength
155X5
175X1
185X2
205X2
Strength with 70# DBs x 5 then got strict pull-ups emom
–
Wod RX’d
15:12
4 strict pull-ups each minute
Wod RX+: 13:30
Plus an extra 20GHD after because I am a moron and thought it ended on GHD (14:42 with the extra GHDs)
Strength
95# EMOM10- 60%
You are awesome….that is all!
Such a stud Katie!
Bench w/65#
WOD Rx
19:02
EMOMx10: 5 bench press
Minutes 1-7: 5@155#
Minute 8: 5@175#
Minutes 9&10: 5@185#
Wod Rx+
15:34
Bike/ski/row
EMOM10
@185 only got 3 and 4 the last 3-4 sets
WOD with row only and medball sit ups
12:23
Strength
EMOM for 10 minutes:
5 Bench Press@205#
WOD
Rx+
Bike/Row/Ski
Time: 15:38
Strength
EMOM for 10 minutes:
5 Bench Press@225#
WOD
Rx
Bike/Ski/Row
Time: 13:34
Strength: EMOM Bench Press
10×5 @ 195#
WOD Rx+
15:31
Bench EMOM
5@85-95#
Wod RX
60 GHD/60 med ball sit-ups
Row/ski/bike
13:25
Bench 5×10
135 x 5
155 x 5
155 x 5
165 x 5
175 x 5
175 x 5
185 x 5
195 x 2
WOD 14:57 RX
Thanks to Cali for the push!
Way to kill it Jordan and Cali!!
Jordan- INSANE. Cheers to those reps, sis!
I wish I was as strong as you….yep, I said it! You are such a rock star!!
You girls were awesome today!! Sooooo strong!!
Bench EMOM
5×10
*Still understanding my strength and endurance, and mistakes were made.
205lbs 5 reps for the first 6th rounds
*7th round things got tough only 3 reps of 205lbs
*8th round 2 reps of 205lbs, failed on 3rd rep
*9th round 4 reps of 185lbs, failed on 5th rep
*10th round 3 reps of 185lbs
WOD RX’d
15:43
Got to workout in the same room as the amazingly STRONG, Jordan Miears! Go girl!!
Bench w/ 95lbs (65% or 1RM)
WOD as Rx’d w/ med ball SU
14:28
Okay I’m flattered!!! Trying to keep up with y’all!!!
Bench Press EMOM for 10 minutes
1-5 = 5@ 65# (~60%)
6-8 = 5@ 70# (~64%)
9-10 =5@ 75# (~68%)
WOD Rx
15:43*
*Rower monitor froze on second round so guesstimated cals.
JK – WOD = 14:53
DB Bench
With 55# DB’s – all completed (Too light)
—
Wod. Rx’d.
(In order written)
15:20
*14:20
Strength/Activator: EMOM – 10rds
-5 Bench Press (155#x6; 135#x4)
-15 Drag Rope DU’s
**all DU’s were unbroken
WOD RX+ (bike/row/ski)
14:12
great class – thx breck!
Strength: Stayed at 135
WOD Rx+: 15:30
Strength:
Bench EMOM 5 reps x 10 rounds
185# all sets
WOD: RX’d
12:44
Bench
205×7
185×1
165×2
Wod rx 13:19
Ski/bike/row
15:32 RX
Strength: 95#
WOD rx+: 16:06
Strength
EMOM for 10 minutes:
5 Bench Press@135#
WOD
Rx+
Row/Ski/Bike
Time: 18:13
Strength
All at 225
Wod rx
11:11 ski/row/bike
Bench press sets of 5 EMOM x10
5 sets at 110 (60%)
3 sets 120 (70%)
2 sets 130 (75%)
Wod rx+
12:02
At home
“Huff, Puff, Blow & Go” by DB
For Time: (20min cap)
4 G2O @ 75#
20 Barbell Push-Ups
4 G2O
20 Calorie Bike (modified to 13cals)
4 G2O
20 Pull-ups (modified to Ring Rows)
4 G2O
20 Calorie Bike (13cals)
4 G2O
20 WallBall Shots 14#
4 G2O
20 Calorie Bike (13cals)
4 G2O
20 Over the Bar Burpees
18:43
Bench Press EMOM x5 reps @140# (70%)
Completed all 10 minutes for 5 reps
WOD RX+ row/bike/ski
13:54
KP Extreme abs!
Great work 4:30
WOD rx except did 40 T2B, 80 MBSU
12:51
Strength 8 rounds at 85#
Wod
20 sit-ups and 200m sprints
10:29
Strength:
Bench Press
7 sets @ 175
3 sets @ 195
—-
Wod RX+
15:46
Strength:
155 for all
Wod:
Row/Ski/Bike – 14:37
Bench
5 sets @ 185
5 sets @ 205
Wod RX +
17:02
Hotel Strength/WOD – Lake Texoma
Strength:
3rounds
20 dumbbell bench press w/55# dumbbells (all they had)
50 sit-ups w/10 pound medicine ball (all they had)
WOD:
“18.0”
21-15-9 Reps for Time of:
Dumbbell Snatches (50 lbs)
Over-Dumbbell Burpees
7:05
Good pic Rice Man!
EMOMx10: 5 bench press @ 135#
Wod 20# med ball sit ups
Bike/ski erg/row 20cal
18:45
Bench: 65% 80#
WOD row/ski/row : 15:36