Thursday, October 31st (Halloween) the 6:30pm is cancelled and this Saturday, November 2nd, Open Gym will only be offered from 10:00-11:00am.
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Compare to October 30, 2023.
7,7,5,5,5,5,5,5
90 BP/45 Sled 15, 13, 10, 8, 8
Strict Nicole: orange band strict PUs 5,5,5,5,5,5,5
35 total reps
Bench: 75# 15,12,12,11,10
60 total reps
Sled Push: 15#
Wod RX: 8 completed rounds = 80 pull ups
All sets of 10
Finisher RX : 47 reps
#90 sled
#165 bench 10/10/10/10/7
Weight- 164-166
Strict Nicole w/rowing 7 rounds +239m
400m row
Max rep strict pull-ups – 3 every round unbroken = 21 total
Finisher 44 reps
Empty sled
75# bench 10/10/10/7/7
Wod w/ 1k bike
74 strict pull ups
Bench @ 185#
48 reps
49/6’3”/190
“Strict Nicole” Rx’d
7 rounds w/ 11 UB strict pull-ups, 8th round 3 spu’s at buzzer
Total=80
EMOM for 10 mins
Odd= BP @165(12/10/9/6/6)=43
Even= 75’ sled push@90#
2023:
“Strict Nicole” Rx’d
Completed 7 rounds w/ 10 unbroken strict pull ups
Total=70 strict pull ups
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @185#(10/6/6/5/4)
Strict pull ups 12,12,10,10,9,11 = 64
Bench press with 155# 13, 10, 8, 7, 2 (shoulder niggle – fatigue from BP yesterday)
400m run & strict chin-ups
9,7,7,6,6,6 = 41
135# sled & 185# bench
12,10,8,7,6 = 43
Strict Nicole
7 rounds of 400M (didn’t get any pull-ups on last run)
Throat to bar strict pull-ups- 35 total
Sled push w/50#
Bench @105# (115# would be 3/4 body weight)
15/11/10/10/10
56 total
48/5’7″/164
WOD
As Rx’d
Rounds=7
15-15-12-12-11-10-11
Total pull-ups=85
10 Min EMOM
Odd: 75′ Sled Push@90#
Even: Bench press max set@165# (15-12-10-8-8)=53 reps
WOD
As Rx’d
Rounds=7
12, 12, 10, 8, 11, 8, 8
Total pull-ups=69
10 Min EMOM
Odd: 75′ Sled Push@90#
Even: bodyweight bench press max set@175#
12, 10, 10, 5, 8=45 reps
53yrs/155#
WOD RX
6 rounds – 51 strict pull ups
EMOM for 10
75’ sled w/ 90#
2/3 B/W bench press 15/15/12/12/12 = 66 reps
“Nicole”
Strict pull-ups: 10-10-10-9-8-8-7-7 (8 rounds)
Total: 69
Odd: Sled RX + 90#
Even: Bench press 105# (RX is 97#)
12-11-10-9-9= 51
Wod RX: 7 completed rounds = 56 pull ups
All sets of 8 strict
Finisher RX : 50 reps
#90 sled
#165 bench 12/12/9/8/9
Modified Nicole
20 min AMRAP
1k bike
2 strict + 5 kip ea rd
Total: 5 rds + 1k
Finisher – 10 min:
Odd – 75’ sled push w/empty sled
Even – 10 bench press @ 55#
Strict Nicole
6 Rounds: 10-10-10-8-7-10=55
Even: Empty sled push
Odd: Bench 85#: 10-10-10-10-7=47
Wod – 5 completed rounds = 52 strict pull ups
All sets were either 5/3/2 or 4/3/3 (last set was 5/4/3)
Finisher RX : 48 reps
#60 sled
#115 bench 12/12/10/7/7
fun class today – great job nooners! thx breck
Improved over last year.
5 rounds + 200m Run
6/4 each round- 50 reps total
Strength: Benched 115# (12/12/12/10/7) 53
Wod RX: 6 completed rounds = 30 strict
4 rounds of 5 (3, 2), one set of 6 (4, 2), one set of 4 (3, 1)
Finisher : 30 reps
#45 sled
#75 bench 10/5/5/5/5
WOD
As Rx’d
Total strict pull-ups = 77
10 Min EMOM
Odd: 75′ Sled Push@90#
Even: Bench press max set@165#
Total reps = 38
WOD
400m run
Max Strict Pull-ups
25’ HS walk w/ 4 free-standing HSPU in-between
56 total pull-ups
Strength
Sled push w/2x45s
Bench press
9@175
10@155
9@155
10@135
10@135
WOD: 5 rounds
6 strict pull ups each round 3/3
Strength:
90# sled
165# bench
16/9/6/5/5
Got one more rep than last year on the bench with 10# more on the bar.
Strict Nicole w/5 broken pull-ups
2 normal grip/2 mix grip/1 normal grip
6 rounds
5/5/5/5/5/6 (last round had extra 1 normal grip)
Got one more round this year, not sure if the run was faster or the pull-ups
Bench @110# (10/10/10/10/10)
Last year reps 10/10/10/8/6
Sled 45#
Abs
Wod
Alternated bt 500m row and 1000m bike.
10,10,9,10,10,5 (ran out of time)
54
Finisher
100# DB – 6,5,5,5,5 = 26
Bench 185# – 8,7,5,5,5 = 30
WOD.
Alternated 400m Ski & 1000m bike
10-10-7-7-7-9. 50 total
—
Finisher
100# DB – 4-4-4-skip-4
Bench 175#(BW) – 10-4-5-3-4 = 26
Mod Wod:
1k bike
8 toe assisted on box strict pull ups
5rds + 1k
65# bench: 16-15-15-12-13
Empty sled
2023:
Wod w/200m run & 8 toe assisted strict pull ups on box
5rds + 200m
Bench w/65#: 15-15-11-10-10
Sled w/25#
WOD – Scaled this. Broke up the pull ups to try to get a higher quantity in. Finished 6 rounds of running and completed 8,8,8,8,6, and 2 pull ups
Finisher
90# sled
165# bench (10,10,8,7,7) = 42 reps
Wod
8 reps per round
5 rounds
1) 2 sets 5/3
2) 2 sets 5/3
3) 2 sets 5/3
4) 3 sets 4/2/2
5) 2 sets 4/4
Finisher:
90# sled
165 – 11/8/7/5/4