Thursday, April 8, 2010
A1. Bench Press – 8-12 reps @3010 x 4 sets, rest 10 seconds
A2. Clap Push Up – AMRAP x 4 sets, rest 1:00
A3. 1 Rope Climb x 4 sets, rest 10 seonds
A4. Chest to Bar Pull Ups – AMRAP x 4 sets, rest 60 seconds
Coach’s notes: Post load for bench press to ocmments. Clap push ups and chest to bar pull ups must be done without pausing. As soon as you pause the set is done. Post reps for these sets to comments.
used 95lbs for bench press.
12, 5, 3/4 climb, 6 (was surprised how much bench affected ability to climb no feet)
8, 4, 1/4 climb, 5 (had nothing for the climb)
8, 3, 3 pull from ground and then lower, 6
8, 3, 3 pull from ground and then lower, 6
fun!
At 6 a.m.
7 rounds for time
5 ring dips (used purple band for assistance)
10 pull ups – did them all myself kipping
15 situps
20 box jumps at 14″ inches
25 walking lunges
90 seconds rest
31:01
This was a good one, thanks for the coaching Michelle and Colin.
I think I recognize that sweat stain!!!
Bench Press 95lbs for first round, 100lbs for last 3 12/9/5/5
Clap Push-ups 5/3/3/3
Completed all 4 rope climbs (with feet)
C to B Pullups 12/11/5/5 (kept losing my grip)
Thanks Brett, great WOD.
Bench Press 95lbs
Clap Push-ups 5/5/4/3
Completed all 4 rope climbs (with feet)
C to B Pullups 5/4/4/4
Bench: 70/70/70/75 12/12/12/11
CPU: toes/toes/knees/knees 12/2/7/4
Rope from floor: no feet/feet/feet/feet 1/1/1/1
C2B: 3/3/2/0
Bench Press 65lbs
Clap push ups from knees 10/8/5/4
Rope climb using hands and feets to the beam x4
An injury is still preventing me from doing pull ups so I did a chin over the bar hang x4. I wasn’t watching the clock so I don’t know how long I hung there.
Judy – BP – rds 1&2 17lbs, rd 3 20lbs, rd 4 27lbs; 12/12/12/12 – with shoulder tear I need to come to workout already warmed up for BP; could of gone alot higher in weight once warmed up
Clap PU 9/8/10/8
Rope climb – hung from rope, couldn’t pull myself up
PU (blue band) 8/9/6/5
Neil: Rd’s 1 & 2 BP – 75# x 12 each, definitely should have started at 95# and gone up by 10#/5#/5# per round.
CPU – 13/11
RC – seated to standing and a few full weight hand over hands definitely not up to the Hulk gold standard of monkeylikeness,
CtB blue band 10 & 6
Rd’s 3 & 4 BP – @ 85# and 95# x 12 each
CPU – 9/8
RC – same
CtB – blue band 9/9 had better rhythm, next time won’t use blue band nanny assist….
165#’s
12/8/7/8, good weight for this
Claps
5/6/2/4, weird how hard these were
Rope
1st from standing with legs/ second same as first, third and fourth barely got off the floor
C to B blue band, elbows still sore from last week.
3/2/4/3
185 for the bench might have been a little heavy for the tempo was surprised at the effect that the clap push ups had on the body
12/8/3/4
clap push ups
9/5/3/3
rope was just a hang as long as i could. Just one of many skills to work
chest to bar really need to learn how to string kips together i have very little (no?) rhythm
4/4/4/4
All clapping push-ups done off toes; rope climbs using feet
Round 1: 45#x12/6/full climb/5
Round 2: 50#x12/3/full climb/3
Round 3: 52.5#x12/3/full climb/3
Round 4: 55#x12/2/~1 ft short from full climb/3 with purple band
Very humbling workout! Clapping push-ups and CTB pull-ups were BRUTAL after the bench press and rope climb!!!
Thanks Brett!