Thursday, March 16, 2023

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”

31 thoughts on “Thursday, March 16, 2023”

  1. 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

  2. 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

  3. Skill: EMOM odd 3 HSPU even 5 push ups
    WOD: Black band strict PU & bar dips. 20# & 20″ box step ups
    10 rounds

  4. 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

  5. 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!

  6. 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

  7. 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

  8. 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)

  9. Death by Strict HSPU’s
    All strict
    Rounds 1-8 unbroken
    Round 9-15 participated

    WOD
    As Rx’d
    Everything unbroken
    Rounds=13+11

  10. 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

  11. 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

  12. 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!

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