E3MOM for 5 rounds:
200 Meter run
7 Hand release push-ups MRX Hand release push-ups from knees
5 Strict bar dips Rx+ Strict ring dips MRX Jumping bar dips
3 Strict HSPU’s Rx+Deficit Strict MRX Pike push-ups
200 Meter run
7 Hand release push-ups MRX Hand release push-ups from knees
5 Strict bar dips Rx+ Strict ring dips MRX Jumping bar dips
3 Strict HSPU’s Rx+Deficit Strict MRX Pike push-ups
*Scaling option: 5-3-1 reps instead of 7-5-3.
*Score is slowest round.
E3MOM for 5 rounds:
1:23 / 1:22 / 1:28 / 1:27 / 1:31
200 Meter run
7 Hand release push-ups
5 Strict bar dips
3 Strict HSPU’s
Strength
Body weight 166.8
#170
12/10/9 = 31 reps
HAPPY HAPPY BIRTHDAY Chris
WOD 1:34 1:35 1:34 1:36 1:40
500m bike
7 push-ups
5 dips w/ red band
3 HSPU w/ 1 ab mat & 10# plate
Strength bench press 75#
12/14/13
49/6’3”/191
Wod in following order: 5 rounds of:
200m run
3 strict hspu’s
5 strict ring dips
7 HR push ups
*all unbroken, except only 1 strict Hspu in round 5
E5MOM: 3 rounds of max set bench press
1)6@190
2)8@170
3)8@170
E3MOM for 5 rounds:
Completed All Rounds in the 1:40’s
200 Meter run
7 Hand release push-ups
5 Strict bar dips
3 Strict HSPU’s
Strength
Body weight 168
#170
13/10/9 = 32 reps
48/5’7″/162
WOD
200 Meter run-All were :45-:50 seconds
7 HRPU’s
5 Strict Ring Dips
3 Parallette (12″) head to floor (no mat) strict HSPU’s
All movements unbroken
1: 1:53
2: 1:56
3: 1:54
4: 1:56
5: 2:02
Bench Press
With 165#
1: 17
2: 13
3: 10
Total=40
Wod
500m bike
Strict dips
Strict hspu with 1 mat
Rds 1,5 : 5/3/1 rep scheme
Rds 2-4: 7/5/3 rep scheme
Strength 105# bench
9/9/9
Wod in following order: 5 rounds of:
200m run
3 strict hspu’s
5 strict ring dips
7 HR push ups
all between 1:45 and 1:55
E5MOM: 3 rounds of max set bench press
8@185
13 then 11@165
E3MOM for 5 rounds:
1:21-1:13-1:15-1:27-1:43
200 Meter run
7 Hand release push-ups
5 Strict bar dips
3 Strict HSPU’s
Strength
Body weight 162
#165
10/8/6 = 24reps
WOD
Bike, knee push ups 2 abmats for hspu, banded dips
1:58, 1:58, 1:57, 1:59, 2:01
Bench w/55#
25, 18, 18
Finished first 3 rounds Rx
Rounds 4&5 I didn’t do HSPU
Bench
3 sets of 10@185#
Wod RX
Ranged between 2:15-2:30
Bench@185. Body weight 183
16,17,15=48 reps
500m bike, 5hrpu, 3jumping dips, 1shspu (1mat) – all about 1:45
Strength @ 165#
13, 11, 11
WOD
200 Meter runs
5 HRPU’s
2 Ring Dips
1 HSPU (yep – tried ’em out – had about 15 abmats stacked up but I gave it a go)
All rounds between 1:38-1:44
Bench – 115#
12/13/12
Total: 37
fun class – thx breck!
WOD RX+ (used 25# plate for deficit on hspu)
1. 1:35 unbroken
2. 1:31 unbroken
3. 1:37 unbroken
4. 2:24 hspu 2 sets
5. 2:49 ring dips & hspu 3 sets
Strength
53 years / 155#
5/7/7 = 19
WOD RX’d as written
1: 1:27
2: 1:25
3: 1:25
4: 1:29
5: 1:29
Strength:
Current body weight 172#
Bench – all reps @ 172#
15/11/8 = 34reps
WOD=Did all rounds w/o HSPUs
Bench Press
With 215# (body weight 214#)
1: 15
2: 15
3: 13
Total=43
WOD
200 Meter run
7 HRPU’s
5 Strict Ring Dips
3 Plate (3.5 deficit HSPU) *5.5 on round one but couldn’t maintain
1: 2:30
2: 2:37
3: 2:40
4: 2:47
5: -1:09 *Finished set past buzzer.
Bench Press
With 75#
1: 12
2: 13
3: 14
Total=39
4 mile tempo in am
Wod as rxd
200m run- 7 HRPU-5 strict ring-3 strict HSPU (1 mat)
1:30, 1:32, then had to break hspus— 2:13, 2:13, 2:28
Bench press max reps
75% BW is 99#, used 105#
16-15-13
Total: 44
E3MOM for 5 rounds:
1:41/1:45/ 1:47/ 1:51/1:39
200 Meter run
7 Hand release push-ups
5 Strict ring dips
3 Strict HSPU’s w/ 15# plate and 1 abmat
Strength
Body weight 175#
#155
6/7/8= 21 reps
WOD RX+ish
200m run
7 HR PU
5 strict Ring Dips
15ft HS walk with 3 free HSPU inbetween
1:36 / 1:37 / 1:38 / 1:39 / 1:39
Bench body weight #170
11/10/8
E3MOM for 5 rounds:
1:45/1:43/1:43/ 1:54/1:54
200 Meter run
5 Hand release push-ups
3 bar dips
3 pike push ups with feet on bench
Strength
#155
16/12/10 = 38 reps
WOD all 200m, HRPUs, bar dips, and pike push-ups on 30” box
1 round w/7-5-3
4 rounds w/7-3-3
Bench @125#
9-9-9
Haven’t weighed post vacay but it’s probably close to 75%BW unfortunately. Gotta get my shit together
Abs
E3MOM for 5 rounds
3 freestanding HSPU
5 strict ring dips
7 push-ups
(all unbroken except last round of HSPU 2/1)
Strength: Bench Press (body weight 182#)
1st set @185 = 11 reps
2nd set @185 = 9 reps
3rd set @165 = 12 reps
W/ 200m runs on the E3MOM
(All between 0:45 to 0:49)
E3MOM for 5 rounds:
Subbed 3 Strict press DB 55# for HSPU
Everything else as written
1:15,1:16,1:20,1:31,1:38
Bench @ 155
16,14,14 = 44
Wod:
Completed all rounds before 1:50
Strength:
Bw: 205#
205#
10/10/8
Wod
200m run
5 hrpu
3 strict ring bar dips
1 strict hspu(1 15# plate, and 1 ab mat)
1:44 slowest 1:37 fastest
BP w 155#(NOT BW)
13/12/11 = 36
100+m run (Long way around building)
7 HRPU knees
5 parallette dips
3 pike push ups
1:46
1:46
1:52
1:48
1:47
Bench @ 75#
15-15-17