Sunday, January 3, 2016
1 Round for time of:
30 Cal Row or Assault Bike
30 Strict Dips
30 Hang Power Cleans – 135#/95#
30 Strict Pull-ups
30 Alternating Single Leg Squats (Pistols)
30 Sumo Deadlift High Pulls (SDLHP) – 135#/95#
30 Cal Row or Assault Bike
30 Strict Dips
30 Hang Power Cleans – 135#/95#
30 Strict Pull-ups
30 Alternating Single Leg Squats (Pistols)
30 Sumo Deadlift High Pulls (SDLHP) – 135#/95#
13:33, 2:30 quicker than last time.
Thanks Jason and Audra!
23:50 dips were negatives and pull ups were with a red band, the rest rx’d. Thanks Jason and Audra. Nice work 10am!!
thanks Jason and Audra
25 minutes ( approx. )
split the work into two 15 rep rounds, with the exception of the row and pistols.( did not want to come back to either of these 2 movements)
Used 95#, and on 2nd set of pullups I used the red band – (huge difference, rather surprising)
I sure need work on my core, couldn’t persuade my body to not drop the bar between pulls, on either the sumo or the cleans.
good work out though, took some satisfaction from this one.
thanks Jason and Audra
25 minutes ( approx. )
split the work into two 15 rep rounds, with the exception of the row and pistols, which were both 30.( did not want to come back to either of these 2 movements)
Used 95#, and on 2nd set of pullups I used the red band – (huge difference, rather surprising)
I sure need work on my core, couldn’t persuade my body to not drop the bar between pulls, on either the sumo or the cleans.
good work out though, took some satisfaction from this one.
23:37
PCs and SLDHPs with 75#
Pistols with 0.5pd
Did a set of 15 ring dips and then came back to them for 5 dips and 10 negatives
Scaled pull ups to 15 and then back for 5 at the end of the WOD.
Tough one today. Thanks Jay and Audra!
A) day 3 “Pheezy”
3 rounds
5 front squat 115#
18 pull-ups
5 Deadlift 155#
18 T2B
5 push jerks 115#
18 hand release push-ups
8:45
B) today’s wod 10:54 as rx’d using the rower. About 1:30 faster then last time. Thanks Jay and Aud.
Barbell Strength:
A. Backsquat 12 min EMOM
1. 88%
2. 90%
3. 92.5%
4. Rest
B. AMRAP BW Backsquat 1 set
C. 5 sets of 3 Bench with 1 sec pause at bottom 85%
D. AMRAP BW Bench 1 set
—
A. Weights were 321/328.5/337.5. Midline stability needs work on heavy stuff.
B. 22 reps at 205. Very challenging.
C. Done at 216.5
D. 7 reps at 205. Also very challenging
Kimmer and Erin kept me on track. Thanks Jay for the evil programming.
22:15
Went pretty fast on the assault bike which is always a mistake but makes for more fun.
Pistols scaled to kb held out and attempts on left leg (Mostly failures)
Thanks Jason
95# for HPC and SDLHP
Used 8# DB on about 20 of the pistols as a counter-balance.
Did a round of 20 in 14:24 then a round of 10 in 7:18.
Total: 21:45.
Last time I did all 30 reps as prescribed and took 27:20, i.e. more singles, some failed pistols, lots of trying to decide if I was ready to try one more rep.
I think the 20+10 route is the better version for me.
p.s. – at home so used rower
17:08 (18:02 last time)
Thanks Audra and Jason
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Symptoms may include eye pain, fever, asthma, rashes and intestinal cramping.
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The i – Pad 2S aka i – Pad HD aka i – Pad 3 is now known as just the i – Pad.