STRENGTH Back Squats 8@65% 6@75% 4@85% 4@90@ Front Squats 5@70% 4@80% 3@85% 3@90% WOD 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/95, m-115/75) 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull Ups **Do 10 shoulder to overhead, then 1 chest to bar pull-ups, 9 S2OH, 2 C2B, etc… Time: 16:39 (first 5 were Rx then lowered …
Powerlifting WOD Powerlifting M/E Upper 2x2x2x2x2 Shoulder Press: 85, 95, 100, 105, 115 (nearly failed on 115) 3×10 HSPU: 2 pads 3×10 Decline pushups: toes on 30 inch box Sled pull with nylon rope: 135# plus sled 50 Tire GHD, front, back, sides: Rx
WOD 5 Rds: 20 SDHP (95/65 M- 75/45) 50 D/U Time: 19:07 Rx
Crossfit Games Open WOD 13.2 WOD 10 Minute AMRAP 5 Shoulder to Overhead (115/75, m-95/55) 10 Deadlift (115/75, m-95/55) 15 box jumps (24/20, m-20/20) Total: 152 Rx Arms tired from this week. Also did this in early morning. Need to do this one again.
WOD 5 Rounds 25 Push Press (75/45, m-55/35) 400m Run Time: 20:58 Rx
WOD Shoulder Press 1-1-1-1-1-1-1 Total: 115, 120, 125(f), 120, 125(f), 125(f), 120(f) Not mentally ready tonight. Not eating or sleeping properly. Did better last time.
Wod 20 Front Squats (205/145, m-165/115) 30 Box Jumps (30/24. m-24/20) 40 KB swings (1.5/1, m-1/.75) 50 Wall balls (20/14, 16/12) Time: 13:55 (155# 1st 10, 135# 2nd 10)
WOD 20 min AMRAP 12 thrusters (115/75) 200m run 12 pistols TOTAL: 4 rounds + 8 pistols (75#) My second wod of the day
WOD “Tag-in, Tap-Out” 10 KB Swings (1.5/1 pood) 10 Wall Balls, 20/14 10 Abmat Situps 10 Ground To Overhead, (95/65) Each of the 4 movements will, in order above, be the ‘Tag in’ Movement’ At 3-2-1-Go, One teammate Performs the Tag-In Movement, then runs to their waiting team to tag …
WOD “Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats Time: 31:49 (some rolling on my push-ups, serious cramps in my quads during the squats ruined my run at a sub 30 minute time)