AMRAP in 15 minutes of:
3 Strict Pull-ups Rx+Strict C2B
5 Strict Bar Dips Rx+ Strict Ring Dips
7 Games Standard Box Jumps 30/24” Rx+36/30” MRX 24/20”
AMRAP in 15 minutes of:
3 Strict Pull-ups Rx+Strict C2B
5 Strict Bar Dips Rx+ Strict Ring Dips
7 Games Standard Box Jumps 30/24” Rx+36/30” MRX 24/20”
Death by HSPU
Got to 8 and then alternated between 5 HSPU and 5 push-ups.
WOD RX’d
9 + 8 reps
Loved this one!
Death by hspu
Round 7 then sets of 3 each min.
9 rounds
Death by HSPU: 45# plate deficit kipping:
9 rounds
WODrx: 12+5 dips
Death by Strict HSPU
21-Strict deficit HSPU
20-Regular strict HSPU
WOD
3-strict pu
5-strict ring dips
7-24” step-ups. (Achilles pain)
12 rounds + 2 pu
5’11″/30yo/203#
Pause Bench Press (1sec): 10@225, 5@285, 5@285, 5@285, 4@285
Mod Wod: 9 rounds + 3 reps
3 Strict Chin-Ups
5 Strict Ring Dips
7 20″ Step-Ups
Skill: EMOM odd 3 HSPU even 5 push ups
WOD: Black band strict PU & bar dips. 20# & 20″ box step ups
10 rounds
Death by strict HSPU
Through 5, then 2 strict HSPU remaining minutes
Wod Rx:
10+6
HSPU – 1 strict per minute to the floor
WOD with ring dips, 13 + 7
Strict hspu thru 4
Then 5 sets of 5 strict with 1 pad
6 sets of 3 strict with 1 pad
Wod RX
11+1 strict pull-up
30 minute jog/run (to Yorktown and back) with Berlyn, she set the pace & I just tried to keep up 😉
Wod Rx’d:
12+6
Death by Strict HSPU’s
Rounds 1-11: Unbroken
Round 12: (7-5)
Round 13: Completed 9 (4-3-2)
Total Reps=87
WOD
As Rx’d
Everything unbroken
Rounds=16+1 Pull-up
Total Reps=241
Strength:
1-5 strict HSPU, then kipping 6-10, then 5 push ups through min 15.
Wod with bands for pull-ups and dips
3 pull ups
5 (3sec decent) bar dips
7 box jumps
11+3 pull ups.
Awesome job this morning, Tammy and Molly!
7 rounds plus 3 dips. Very modified
Strength: HSPU’s….you read that right 🙂
Minutes 1 thru 5: 3 Strict (w/ 3 abmats)
Minutes 6 thru 14: 2 Strict (w/ 2 abmats…and a 5lb plate underneath – lol)
Minute 15: 2 Strict (w/ 2 abmats)
it’s been a hot minute since I’ve done these – haha! thx nicole for the push!
WOD Rx
10 + 2 Box Jumps
fun class – thx nicole
Rx: 11+4
All unbroken
EMOM: strict Hspu
11×3 unbroken
2×2 unbroken
1
2 (singles)
15 min Total=40
Wod:
3 strict C2B (unbroken)
5 strict ring dips (unbroken til last round)
7 30” box jumps
Rounds=11+1 strict C2B
Activator
Kipping HSPU completed the round of 10
Wod rx
9+1
Activator
Strict HSPU
Unbroken through round 10
Wod RX
15+5 dips
Death by Wall Facing Strict HSPU
Made it through minute 8, rested minute 9, did minute 10 and called it good.
WOD Rx’d
17 rounds + 11 (3 box jumps)
RX+
8+3
Skills and drills
Death by Strict HSPU’s
All strict
Rounds 1-8 unbroken
Round 9-15 participated
WOD
As Rx’d
Everything unbroken
Rounds=13+11
Killed those strict movements! Great work!
Activator
2 strict HSPU EMOM for 15 min
WOD
3 strict pull-ups
3-5 string ring dips (round 1-5 did 5 dips, the 3 dips for 7 rounds)
7 box jumps with step downs – 24in box
12 rounds + 1 strict pull-up
*strict ring dips
WOD w/ push-ups from db’s (for dips)
10 Rounds even
Strength
2 hspu and 10 sit-ups
Emotm x 15 minutes
–
Wod
Mod 20” Step ups
16 rounds + 11 reps
Death by Wall Walks
First 3 min – 1 rep each min
Next 3 min – 2 reps each min
Next 3 min – 3 reps each min
10th min – 2 reps to get to 20 total reps
WOD rx – 13 rounds
Death by HSPU
Kipping
9 rds + 8
WOD Rx’d 18 rounds.
Wod Rx
10+3
This one may have been one of my favorites
Worked on strict HSPUs and did a few wall facing HSPUs (these are kind of fun)
Mod WOD w/8 pistols (4 ea. leg) for box jumps
8 rounds + 5 dips
All pull-ups unbroken and bar dips 3/2
KP abs
Super proud of Chrissy for working on her wall walks and taking a plate away working on her box jumps! Incrementally better every day!