Reminder: No morning classes this week.
Strength
Floor Press 3-3-3-3-3
WOD
30 Seconds Work, 10 Seconds Rest
- 6X Push Press (77#/55#)
- 6X Ring Dips
- 6X Box Jumps (24″ / 18″)
Score is total number of reps. Bad reps don’t count.
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Just to make sure there wasn’t a typo: We’re *not* doing standard tabata intervals then? We are doing 30 on/10 off instead of 20 on/10 off, right?
no typo, 30 on 10 off.
Deadlift 5×3: 155,165,165,170,170 (PR!!!)
16 conseq double unders (PR!!)
No rings or boxes here, made up a WOD instead.
5 rounds of:
10 SDHP (55#)
10 push press (55#)
5 toes-to-bar (which got me _lots_ of funny looks at the gym)
– 14:57
Homemade WOD for me too.
* 2 rnds of the official xfit warmup (still suck at dips)
* one 135# clean and jerk just for fun since Hillary already had the weight there.
* a max effort 500m row in 1:37.2
* Burgener Warmup followed by some 35# muscle snatches and hang power statches.
When I was doing my snatch warmups, a guy who says he’s a PE major in college tries to correct my “clean and press”. He looked confused when I told him that it was a snatch. I know my snatch isn’t great, but… really?
He also asked Hillary if she’s tried lowering the bar on her heavy deadlifts, to which she replied “Thanks, but this is easier.”
Aw poor guy, just trying to help, didn’t know who he was dealing with (sorry, “with whom he was dealing”).
haha awesome.
-Rowing warmup: a slow 1k (4:28), 1 minute rest, a fast 1k (4:12)
-Burgener Warmup with a PVC pipe (and I felt ridiculous since I’ve never really learned those moves but no one corrected me so I guess I mimic well. Monkey see, monkey do.)
Strength: Power Clean 3-3-3 95# (PR!), 100# (PR!!!), 100# (all 3!)
WOD: tabata front squat (45#) – 10, 10, 10, 9, 9, 9, 9, 10 = 76
57, 57, 62, 67, 67
66+31+49 = 146 (assisted ring dips, 35#s)
1st time on the 18″…it’s good to be back in the box.
138,145, 155 X 2, 165
WOD
PP-75 67#
dips-38 (assisted)
box jumps- 69
Total 174
160 w/ 20# vest
143-153-153-163 (i think)
177, 199 x1, 177, 182, 187
WOD 103 PP, 31 RD, 49 BJ = 183
40-45-50-55-55 (the last 2 w/a little help from Franny)
157 (#25, assisted RDs) I think it was 48-62-47?
AND cycled to and from the gym on my new bike. In the dark. With snow on the ground. I don’t recommend this.
Floor Press – 165, 199, 199(2), 187, 187
WOD: 54 PP 77#, 29 RD, 62 BJ = 145
199 (70/ 55/ 74)
WOD
190, subbed pushups for ring dips.
more WODs at the globo:
5×3 bench press: 155/165×2/170/165
tabata 8 rds situps/squat jumps (that was a programming mistake :p)/pushups: 335
bench press: 55/60/60/60/65
tabata like jason said: 246.