Thursday, February 7, 2013
2013 February 7
The movement for the 5:00pm Skill Workshop today is — Bar Muscle-Up
Back Squat, 20 reps at 5# (or other category, if applicable) less than your 5-rep max
OR….
Back Squat, 3 sets of 6 reps at 5# (or other category, if applicable) less than your 5-rep max
then….
AMRAP in 4 minutes:
4 dumbbell thrusters (45lb/25lb)
8 kettlebell sumo deadlift high pull (70lb/53lb)
*dropping db from overhead = 42 burpee penalty
Core Development:
Plank Hold for….. (unbroken, if possible)
1 minute on, rest 1 minute
50 seconds on, rest 10 seconds
40 seconds on, rest 20 seconds
30 seconds on, rest 30 seconds
40 seconds on, rest 20 seconds
50 seconds on, rest 10 seconds
1 minute on
26 Responses
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bs: 215# x 20
wod: 5rx
20 @ 205# (20# to go)
4 + 3 w/ 35# thrusters and 70#Kb
Plank hold work – unbroken.
20 bs @ 100 lbs
Wod: 4+1 Rx
Plank hold work- unbroken… Ouch!
BS: 20 @ 85#
WOD: 4+2 25#/53#
Plank: Broke on the last 50 sec and last minute
every time I read 20 rep back squat I get diarrhea…
Home with a sick kid.
WOD: DB thrusters w/25# DBs & SDHPs w/one 25# DB – 5 + 2
Plank ladder – all unbroken.
Pissed I missed back squats.
BS: 205# x6 xfail x5fail
WOD: 3 Rx
Plank holds: Unbroken
back squats: 90lbs x 20
WOD 4 sets (25lb thrusters/35lb kettlebell)
plank holds unbroken
7 BS attempts. Wrong equipment. Meant to be 130# but was 145#
Wod: 4+7 Rx
Oh, from gym at work
7 x 3 shoulder press:
145 – 155 – 165 – 170 – 175 – 185F(2) – 185(PR)
Bench Press: 7 – 3 – 7 – 3 – 8 – 4 – 9 – 5
185 – 235 – 185 – 235 – 185 – 235 – 185 – 235
WOD
4 rounds for time:
40 cal airdyne
20 ring pushups
20 T2B
19:03 – took a bit longer than I planned!
plank hold complex from today – unbroken
BS – 205×20
WOD – 5+9 35#/70#
Correction from yesterday’s Wod, somehow skipped the round of 18 like a dummy. DNF
Emotm for 14 mins
3 unbroken mu’s on odd minutes ( 2 on final 2 sets)
5-7 unbroken HSPU on even minutes (10 on final set)
Wod: 8 rds rx
Core work
Bar mu work
Shoulder mobility
Sign up for the open…DONE.lets get 100% participation from the gym, no matter skill or fitness level it’s fun for all. No excuses, Push yourself. Dooo it
Ditto what Mark said about the Open! So much great energy in our gym!!
BS: 20 @ 175
WOD: 7 + 1 Rx
Plank holds
Bs:20@105
Wod:3+2rx
Plank holds last minute was not unbroken
Bar pull up class: worked on pull-ups
40 hip extensions
BS 20@310#
Bar muscle up work
C&J 205-225(Pr) then had to go to work
WOD:
4 rounds Rx
Didn’t count first round only did 5 sdhp
#165
Clean & Jerks up to 260# w/ Kyle and a bit of Marco
GREAT JOB GUYS!!!
C&J EMOTM- 10 min. 205#x2
WOD- 6rds Rx
Crazy Planks!!!
Skill Workshop: CTB Pull Up Work
BS: 20 @ 135#!!!!!! 5 Rep Max Here I Come…I Will Squat You For 20 Reps!
Snatch Work And Plank Ladder With Erin! Holy Abs!
Oh and thank you Erin, Kyle and Stephanie for the snatch form help!
180×20
BS: 3×8 @ 75lbs box squats
WOD: 5 rounds rx
Bs 20 at 125#
5+9rx
BS 20 @ 140#
WOD 4+6 Rx
Back Squat – 20 X 235# I will get 245#.
WOD – 4+4RX
backsquats: 270 x 20
WOD: 6 rounds using 70lb dumbbell for SDHP
plank holds unbroken