3 Sets:
4:00 AMRAP
2 Strict HSPU Rx+ Parallette HSPU
4 Deadlifts 225/155# Rx+275/185#
8 Kettlebell swings 70/55#
4:00 Rest between sets
3 Sets:
4:00 AMRAP
2 Strict HSPU Rx+ Parallette HSPU
4 Deadlifts 225/155# Rx+275/185#
8 Kettlebell swings 70/55#
4:00 Rest between sets
WOD Rx’d
4+4
4+6
4+9
Total 12+19
Max strict press
135-155-166-170
2 Barbell Pushup
135 dl
35kb
3, 4+4 dl, 5
140 max push press
WOD:
8 push ups
4 DL @ 225#
8 KB swings @ 70#
3 + 5 KB
3 + 1 KB
3 + 0
Strict press up to 135#
WOD
3 rds + 2 reps
3 rds + 4 reps
3 rds + 6 reps
Strict HSPU, 105 DL, 35# KB Russian swings
Strict press: 90 lbs
WOD RX
4+3
3+3
2+10
9+16 total
Strength 115/135f
WOD Rx
6 rounds
5 rds + 9 reps
5 rds + 5 reps
Total- 16 rds + 14 reps
Strict press: 115#
Wod Rx’d
4+2
4+2
4+2
Total reps=174
6 mins to establish 1 rep strict press (rack)
115/135/145/150
Wod Rx’d
3+6
3+5
3+2
6 mins to establish 1 rep strict press (rack)
135-155-175-185(f)
22 – 5’5- 145lbs
Wod Rx:
1st round: 4 rounds even
strict parallette HSPU
4 dead @ 225
8 kb swings 70#
2nd and 3rd rounds: 4+2 on both
strict HSPU
4 dead @ 225
8 kb swings 70#
Strength: strict press max
#155 tied PR – failed #165 twice
WOD
First two rounds of the 1st AMRAP did strict parallette HSPU’s and then switched to strict HSPU’s for all other rounds and AMRAP’s with everything else as rx’d.
1: 4+2 HSPU’s
2: 4+6 (4 DL’s)
3: 4+5 (3 DL’s)
Total reps=181
Strict Press
135-155-165-175(failed)-170#
WOD w/2 abmat strict hspu, 25# kb, 155# dl
9 rds total
1 RM strict press 75#
WOD
1st Rd with 155 DL
2nd & 3rd Rd with 145
12 rounds total
Strict Press 95# in time cap
Went for 100 after and got it. New PR.
10 mile run in am
Wod rxd
Strict HSPU and 185#
4 + 7
4 + 10
4 + 1
Strict press up to 95#
And started cramping on 100# ha
WOD Rx: 3+2 each round
Strength: 151lbs
WOD RX
Strict HSPU w/ 35# plates as a slight deficit
4 + 4
4 + 2
4
Strict press
Up to 175#, failed 185#
WOD RX’d
4 + 2
3+11
2+10
Strict press
Up to 170#, failed 175#
WOD Rx’d (1st time using 55# KB)
3+6
3
3+1
SP
102#
WOD scaled (HSPU to 25# plate plus ab mat)
4+1,4,4
Strength -150