Strength:
Bench Press
3-3-3-1-1-1
5-10# increase from last week, rest 2 minutes between sets
WOD
On the minute, for 10 minutes:
3 Handstand Push-ups
3 KB Sumo Dead lift High Pull (M-72 W-53)
-If you are unable to complete the reps within the minute time frame, sit that round out and start back in at the top of the next minute.
-Record number of completed rounds
bp: worked up to 261#
wod: 10 rx
Power clean work instead of BP
WOD: 10 rounds, Box HSPU with parallettes, 53#
Close-grip Bench Press: worked up to 200#, failed at 225#
WOD: 8:45 with a mix of parallette HSPU’s on the wall and the box, plus 70# KB
BP: 229
WOD: 7:45 – 2 wall-walks instead of HSPUs, and 88# KB
BP: 179.
WOD: 4:07 (10 rds w/out rest rx)
BP: 77, 82, 82, 89, 93
WOD: 10 rds (box with parallettes hspu, 53#)
2:50 rx (no rest)
BP: 77, 82, 87, 89, 94, 99
WOD: 8:07 (2 abmat HSPU, modified to be 10 rds of 3 HSPU, 5 SDHP, no rest)
BP: 55, 60, 60, 60, 65, 65 (F)
WOD: 6:24, no rest (feet elevated pushups, 35# sdhp)
WOD – 4:43 w/ strict parallette HSPU
then BP
167, 177, 187, 197, 207, 217 (+2 PR)
this was the revised WOD w/ 3 HSPU, 5 KB SDHP
No bench… hope to jump back in next week
WOD: 5:04 (box HSPU on parallelettes; for time, 3 HSPUs 5 SDLHP/rnd)
WOD for time: 4:50 rx full rom
Bench afterwards: 67-77-89-99-104-111F
BP 215 x 3, 235, 245, failed at 255. I think I could have gotten 255 if I did it on my fifth set.
WOD: 5:04 abmat hspu.
WOD: 9:56 Rx’d
BP: (after WOD) 156, 184, 194, 206, 211, 216#
No Bench, did squat snatch instead worked up to 104#
WOD: 6:04 Rx
BP: 60, 65, 70, (3 reps), 77, 87, 92, 97 (1 rep)
WOD: 4:30 (Box hspu with parallelettes, 45#)
BP: worked up to 119#
WOD: 10 rds w/ handstand holds & 53# SDHP
BP: 77, 82, 82, 89, 93
WOD: 10 rds (box with parallettes hspu, 53#)
BP: worked up to 72
WOD: 6:25, box with parallettes hspu/ switched out 45/35 kb)
BP: up to 210#
WOD: 3:45 with 5×88# KB and 3xparalettes
WOD: 5:34 (?) (5 – 25# DB PP for HSPU, 45# KB)
BP: 67, 67, 72, 77, 89, 89, 94F
10 rnds, hspu on 45#plate and kip, 53# kb
Make-up Saturday
BP: 121,126,126,133,143,148(pr),158(fail) … Thanks for the bench tips, Jason!
WOD: 4:08 (1 abmat and 5k plate hspu, 53# kb)