Open gym will only be offered from 10:00am to 11:00am this Saturday, July 23rd.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Compare to October 16, 2014.
Activator: 185, 205, 225->
WOD: 12 sets, 11 sets of squats
Wod RX: 10+6
“Mary”
Strength @ 275lbs
Wide Grip Bench Press: 5×10@135
Pec Flyes: 5×10
Rear Delt Flyes: 5×10
Tricep Pushdown/Cable Curl: 10×10
Back Squat: 135-225-315-335-355-355-355-355-355-355-355-355-355-355
Mindy: 7 rounds
5 Strict HSPUs
10 Air Squats
5 Pullups
E10MOM: 1 back squat
10×1@275#
“Mary” Rx’d w/ strict Hspu
10+3 HSPU
*pull ups unbroken. Fell off the wall on 5th rep on sets of strict Hspu, otherwise unbroken
*on 2 sets of Hspu
Over head squats. 10 @ 115.
Cindy 16 rounds + 5 push ups.
5 pull ups*
Back squat EMOM x 10
175-185-185-190-190-195-195–200-200-205
“Mary”
8 rounds then stopped due to back
E10MOM: 1 back squat
10×1@275#
“Mary” Rx’d w/ strict Hspu
11 + 15 reps
Unbroken on hspu & pull-ups
10# plate under heel on pistols, best I’ve felt next time try a 5#
Back squat EMOM x 10
295-315-315-335-335-355-375-385-405-425(f)
Cindy Rx:
14 + 5 air squats
Back squats w/115#
Cindy w/500m bike every round
7 rds + 3 push ups
Back squats EMOM for 10 Minutes @315#
Cindy
18 rds + 8 reps (3 push ups)
WOD alternated sit ups and squats in 15s
16 rounds + 5 pull ups + 10 push ups + 1 air squat
I think PR is 19 rounds + 3 pull ups
Admittedly was chilling today
BS: 5 @205 5@ 225
Wod: CINDY
RX till I ripped on round 10 then ring rows
16 + 10 push ups
*11w
Strength: wall sits
WOD
5 HSPU
10 GHD
15 Pullups
10 + 5 HSPU
Strength: up to 2 @#140
Cindy Wod RX: 8 + 5
Strength
275×2-315×2-345×4-365×2
WOD RX
Cindy
10 rounds even
RV Park WOD near Boston
5km Run
Time: 26:26
Day 6
135,145,,155,165,175,185,195,205F wow!
Remaining 2 rounds from the floor with 135
WOD RX
12 rounds + 6
Most PU’s were strict.
Strength BS
1@175 EMOM
Wod RX
Cindy
17+17
Strength
125-135-145-155-165-175-185-195-215-225
Wod – “Mary” w/strict HSPU
11+3
Strict HSPU – first 4 rounds ub then 3/2 for rest
So. Strong. So. Fast.
Just saw Daniel’s score and possibly I was 10+3…I thought we were in same round. But I counted 11 marks on my board….basically I need it to get cooler so I can see straight during these WODs.
Strength: Back Squats
1 Rep EMOM for 10 minutes
Started @ 225# Finished @ 265#
“Cindy” as RX’d
17+3
Strength (no activator today)
started at 175# and ended at 205#
‘Cindy’ as RX’d
21rds + 3 pull ups
…i like this one
great class – thanks Shannon!!
Ryan Alonso with the Cindy score!!!
AMAZING, RYAN!
Strength: Back Squat EMOM
2@205
2×2@225
7×2@245
WOD Rx’d “Mary” w/ strict HSPU
10 rounds + 6 reps (1 pistol)
Attended. Exercised.
witness
Confirmed sighting of you.
Squats up to 200#
WOD: 10 rounds
Back squat up to 325# for 1
“Cindy”
13 rounds
Back squat
8@305
1@335
1@365
Wod rx Cindy
12 rounds
Slow and steady
Back squat
95-105-110-115-120-125-130-135-145-150
8 rds
Banded kipping pull ups 3-2
Knee push ups 6-4
Abs
BS
8@ 225#
2@ 245#
—
Wod. Mod
5 Strict HSPU
10 Push-ups
15 alternated Air Squats & Sit Ups
200m Run
7 Rounds + 5 Sit Ups
Back Squat
2 @ 275
7 @ 295
1 @ 315
—
Wod
5 strict HSPU
10 push ups
15 – alternated bt GHD and air squats
200m run
5rds
Back squats
135-145-155-165-175-185-190-195-200-200
Cindy Rx
14 rds + 2 push-ups
KP abs
Scraping the bottom of the barrel. Exhausted from not enough sleep etc…going to bed EARLY tonight. Great work 4:30
Back Squats – All at 225
Wod:
“Cindy”
11 rounds even.
Yup
Back Squat
105-115-125-135-145-155-165-175×3
Cindy rx
11 even
Back Squats – All at 135, 5 reps EMOM for 10 min
WOD, RX:
“Cindy”
15 + 10 (5 push-ups)