A. Push Press 4 x 4 @ 75% rest 2 minutes
B. Banded Deadlift - 14 x 1 @ 55% of 1RM (same band as last week) rest 30 seconds
+
4 sets @ 80%
Row 500m
20 Thrusters 75/55
5 Muscle Ups (Sub 15 C2B)
20 Burpees
5 Muscle Ups (Sub 10 Ring Dips)
60 Double Unders
rest 5 minutes
Should I do the thrusters? Or sub something?
ReplyDeletePush Press - 120
ReplyDeleteBanded DL - 160 with blue band
4 rounds - total time was 63:30
Did muscle ups. 10 attempts per round. Got a total of 4 by myself and last round got 8 with Vin giving me a little boost. Frusterating but know I need to struggle to improve.
Push press 195
ReplyDeleteDead lift 235 with blue band
Total time 44:40
All movements UB except last two double unders. 43,17 and 37-23.
A)185
ReplyDeleteB)265 with chains
+
Had to change it up alot due to time and space constraints
1st wod- (rest 2 minutes)
Row 500m, 15 thursters(75lbs), 10 burpees
2:56, 3:04, 3:18
2nd wod- (rest 2 minutes)
12 bar muscle ups, 50 double unders
Didn't keep track of time but went UB on double unders, did 6+6 for muscle ups
A- 105
ReplyDeleteB- 135 w/ red band (went a bit lighter as I'm slowly starting to try to work DLs again)
C- 54:45 RX
PS - this was one where if Martin, Steven and Craig weren't there I'm not sure I would have done the 4th round. This is what being a team is about - thanks guys!
DeleteA. 105
ReplyDeleteB. 164
The next part took me a very long time. Felt good on the first two sets….was being a stubborn meathead on the last two sets. All movements were unbroken except for the muscle ups which were done in singles.
Round 1: 11:51 (no muscle up fails)
Round 2: 12:13 (no muscle up fails)
Round 3: 15:21 (no fails on first set up MU, second set 3 out of 5)
Round 4: 17:51 (1st set of MU 4/5, 2nd set 4/5)
In rounds 3 and 4 the MU got hard. I would transition through and just had a really tough time getting out of the false grip….my right wrist kept getting stuck. I definitely need to keep working on pulling lower, especially when I get tired.
A: 170
ReplyDeleteB: 255 with blue band
C: 54:10. Think this was the 1st time I've ever done more than 30 MUs in a wod.
I know we did strength for 3 months but I'm looking forward to getting our conditioning back.
A) Push press at 170
ReplyDeleteB) DL @ 255 with blue band
C) 7:20, 8:05, 9:45, 9:26 -- This really sucked. Had such a hard time breathing. Need to get conditioning up ASAP.
A) 135
ReplyDeleteB) 155 with blue band
+
61:15 - I recorded my rounds but for some reason didn't take a pic of the white board. Each round slowly deteriorated - first round was 9:13, second round was almost 11 min, third round was right around 13 min and last round was a good 15 min! I did all chest to bar and each round was able to string the first 5 together which is HUGE for me, so I'll take it. The problem today was (of course) the ring dips. Jay tried to help me kip them but I just can't get the rhythm so they were all strict. This was hard but I like working my weaknesses so was good.
nice job on the c2b Wendy!!
DeleteA: 105
ReplyDeleteB: 165
C: 63:16
1-10:08, 2-11:54, 3-12:48, 4-13:26
Rowed too hard on the first 2 rounds so I couldn't catch my breath. Second 2 rounds had my breath, but the C2B quickly faded and my ring dips were one at a time. Stayed more consistent than I expected, but I definitely need to learn to shorten my rest between working.
Definitely appreciated having Melissa there to do this one with me :)
9/16
ReplyDeleteA. Push Press 4 x 4 @ 75% rest 2 minutes
165, 165, 165, 165
B. Banded Deadlift - 14 x 1 @ 55% of 1RM (same band as last week) rest 30 seconds
255
+
4 sets @ 80%
Row 500m
20 Thrusters 75/55
5 Muscle Ups (Sub 15 C2B)
20 Burpees
5 Muscle Ups (Sub 10 Ring Dips)
60 Double Unders
rest 5 minutes
0:00 - 8:41
13:41 - 22:54
27:54 - 40:02
45:02 - 56:17
A: 145
ReplyDeleteB: 225
C: rd 1. 12:38. Got 9/10 M/U happy bout that.
rd 2. 10:22. Got 0/10 MU not so happy but glad I attempted all
Had to stop after 2 rds.
9/20/14
ReplyDeleteSeptember 20, 2014 – 5:40 pm
Posted in Uncategorized
Leave a Comment
A. Push Press 4×4 @ 75%
= 140
B. Banded Deadlift 14×1 @ 55% of 1RM r:30s
= 200
+
4 sets @ 80%
Row 500m
20 thrusters
5 muscle ups
20 burpees
5 muscle ups
60 double unders
= 53:41
1- 6:56
2- 9:34
3- 8:59
4- 8:12