Strength
5-5-5-3-3-3 Shoulder Press
WOD
For time
- 5 Strict Pullups
- 5 Pushups
- 6 Strict Pullups
- 6 Pushups
- etc
Increase reps by one each round, until 12 of each are completed.
Charlottesville's most experienced functional fitness and weightlifting center.
SP: 45, 50, 55, 55, 60, 60
WOD: 9:52 (BB/GB PU)
love the pic of flying Jess!
sp: 95, 115, 125, 135×3
wod: 7:03 but I cheated (kipped) starting on the 9 set
then the 1.5 mile loop in 11:32 (slow by 1:02). probably because i drank like Draper last night
SP: 95-115-125(4)-135(1)-135(2)-135(2)
WOD: 8:00 Rx
on these sets you should be not trying to do 1 rep maxes.. patience young Skywalker.
I wasn’t. Failed on my third reps on the last two sets. Just had a bad fourth set. I’ll do an easy set of three next time.
We’re you trying to write like Yoda speaks? Late in catching this I was.
SP: up to #155 (x3)
WOD: 6:33 (but ugly pull-ups in last sets)
SP: 67, 89, 99, 104, 109, 114×2
WOD: 11:59rx
SP: 95, 115, 115, 125, 135, 140(2)
WOD: 7:06 w/ ~2 kips
SP: 45, 50, 55, 60, 65, 70
WOD: 12:16 (BBPUs)
SP: 115, 120, 125 / 130, 135, 145
WOD: 9:52 Rx
good MeatWOD today guys, i guess tomorrow is bench day
whatever changes have been made to the login system sucks
it was a wordpress.com decision. not our choice.
Try going to wordpress,com and changing your password.
95, 105, 115, 120, 120
9:50 rx
Worked up to 77#. Could almost do 3 reps of 83 but not quite.
WOD: 9:05 with ring rows and knee pushups.
SP: 75 (5×3) 80 (3×3)
WOD: 14:52 (switched to RBPU in the middle of round 8)
125,135,140 x 5, 145, 150, 150 x2
9:50 Rx
120# last press set, WOD 10:32 Rx
SP: 89×3, 111×3
WOD: 9:15 (12/10/8/6/4/2)
Satisfied with this light day after taking a week off. May have over trained a bit and my performance suffered, so I’m going to come back nice and slow and get my diet back on track.
SP: 45,50,50,55,55,55
WOD: 9:49 (gbpu, knees)
SP: 45, 50, 55, 60, 65(x2), 60(x2)
WOD: 6 rounds, 3 strict redband pull-ups, 3 strict push-ups
SP: 55, 65, 70, 75, 80, 80
WOD: 13:45 Rx
SP: 45,45,45, 55, 60, 65
WOD: 8:10 (bbpu, knee push ups after 8s)
SP: 55,65,70,75,80,80
WOD: 14:01rx
57, 57, 57, 62, 62, 64
WOD 14:02 BB, Knee.
SP: 135#
WOD: 14:25 Rx’d
AM: Snatch 6 x 2 (55 kg, 60 kg, 65 kg)
PM: 5 sets of 1-arm Dumbbell Press x 6 (40#) and weighted chin-up x 6 (+20#)
SP: 65 (5 x 3), 70 (3 x 3)
WOD: 13:20 ( BBPU)
SP: 45, 55, 60, 65, 65(2)
SP: 95, 3×5 115(1, fail set of 3), 105 2×3
WOD:18:09, first 2 rounds strict, next two red band, last 4 blue band…love working on my goat…the pullup!
@ work
+ 10,15…45 squats per round
11:51