Shooting Practice

15
Nov

Shooting Practice

AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute

Complete 3 cycles

JS visiting us from CF Poise for a few weeks

69 Responses

  1. cheyenne

    Mobx1
    Run 800 Meters (I beat Winston)
    WU x 1

    Strength: Shoulder Press (5’s)
    55-60-65-60-75 (3x @ 75#)

    WOD:
    AMRAP in 4 min
    10 Pistols – 20 Inch Box
    10 Toes through Rings – Situps
    Rest 1 minute

    Complete 3 cycles

    Round 1: 65
    Round 2: 67
    Round 3: 57
    Total: 189

    **told Kevin 109 for the board, waiting for the Math Skill week.

  2. 800m run
    WU x1

    Strength: Back Squats
    95-95-105-120-135
    Thank you Patrick for pushing me through those!

    WOD:
    AMRAP in 4 min
    10 Pistols (alternating) (Used 12″ box + 1 10lb plate)
    10 Toes through Rings
    Rest 1 minute

    = 100

    My score sucks BUT I’m very pleased with this wod because this is the first time I’ve been able to do anything on the rings in a wod – since I’ve started I’ve had shoulder troubles with that stuff and I did it today – I wonder if it’s the fish oil?!

    I still hate pistols but feel like I gained some ground on them today.

      1. Amanda

        lol, ok! Well, if it’s not the fish oil… I’ve been working at strengthening the muscles in my shoulders without putting so much strain on the joint. (ie, strict pullups in warmups instead of kipping) so does that seem like a more logical reason it seems to be better? πŸ™‚

  3. Maria

    Run 800 Meters (I beat Winston)
    WU x 1

    Strength: Front Squat (3β€²s)
    55-65-75-85-90

    WOD:
    AMRAP in 4 min
    10 Pistols – small box
    10 Toes through Rings
    Rest 1 minute

    Complete 3 cycles

    Total: 150

  4. Strength: Deadlifts (x5)
    165-185-205-245-245

    WOD: AMRAP 4 min
    10 Alternating Pistols
    10 Toes Thru Rings
    1 min rest **
    3 cycles

    Score: 81-57-60 = 198 (goal was 200 rrrrrr – oh well)

    Nice to workout with some newer faces in the Gym (Kevin M. and Tom) and you too Creeeker!!! Have a good one gang!!

  5. MOB + Run 800 Meters + WU x 1

    Strength: Deadlifts(5β€²s)
    55-65-75-85-90

    WOD:
    AMRAP in 4 min
    10 Pistols – burgandy bench
    10 Toes through Rings (onliy did one round of toes through rings then did v-snaps for other two rounds)
    Rest 1 minute

    Complete 3 cycles: 1st – 60 reps 2nd-80 reps 3rd-80 reps

    Total: 220 reps

  6. Ed K

    Warm up

    Str – front squat 5RM
    135 – 185 – 205 – 225 – 245 – 255

    Goat work – strict chin ups
    8-8-8-8-8

    Wod
    amrap 7 mins of
    3 hspu
    5 deadlifts 225 lbs
    10 pistols (5 each leg)

    5 rounds and 3 hspu

  7. Mobx1
    Run 800 Meters
    WU x 1
    Strength: Front Squat (4β€²s)
    45-55-60-65-75

    WOD:
    AMRAP in 4 min
    10 Pistols – 20 Inch Box
    10 Toes through Rings – Situps
    Rest 1 minute
    Complete 3 cycles

    Total: 219

  8. Francis

    800m run
    WU x1

    Strength: push jerk x 1
    115-135-155-175-185 (PR)

    WOD:
    AMRAP in 4 min
    10 Pistols (alternating) (Used 20β€³ box + 1 10lb plate)
    10 Toes through Rings
    Rest 1 minute

    = 174

  9. Mobility
    Run 800 Meters
    WU x 1
    Strength: Back Squat x 3
    135,155,185,205,225,235

    WOD: AMRAP in 4 min
    10 Pistols – 12 Inch Box
    10 v-snaps
    Rest 1 minute
    Complete 3 cycles
    3 rounds3 rounds & 5 pistols3 rounds & 5 pistols
    Total: 190

  10. Mobility
    800m run
    WU x 1

    Back Squats x 3
    95-115-125-135-155(PR)

    WOD: AMRAP 4 mins
    – 10 pistols using the adjustable bench press
    – 10 v-snaps
    Rest 1 min
    Repeat for 3 cycles

    1: 89 reps
    2: 89 reps
    3: 91 reps

    Total: 269 reps

  11. Marcel

    Mobility + 800 m run + WU x 1

    Strength: Cleans (x5)

    95-115-125-135-155 PR reps

    WOD: AMRAP 4 min

    10 Alternating Pistols (used bench press)
    10 Toes Thru Rings
    1 min rest **
    3 cycles

    65 + 50 + 51 = 166

    Wholly crap were the toes through rings tough after the first cycle! Great job everyone!

  12. Martine

    Cleans (3x)
    65-75-85-95-105

    WOD 4min amrap
    10 pistols (small box + 25#)
    10 knee bent v-snap

    Rest 1 minute then repeat x 3

    84/84/97 = 265

    Great job everybody!! Awesome coaching Jeff, thanks! Great push Nadine, it was fun working out next to you :).

  13. Lora

    Mobility
    1000m row
    WU x 1
    NO STRENGTH TODAY – opted for Lacrosse Ball work on shoulders and shoulder stretches (shoulders are sore from WODs the last few days)

    WOD “Shooting Practice” (scaled)
    4 min AMRAP
    10 pistols (5 each leg) – scaled with 12″box + 25# plate
    10 toes through rings
    Rest 1 min
    Repeat x 3
    Total = 175
    (Rd 1: 30+30 / Rd 2: 30 +27 / Rd 3: 30 + 28)

    Great work 4:15 crew!

  14. OHS – 5RM
    45-55-65-75-95-105-115 (PR for Reps by 10#) πŸ˜€
    Used narrow shoulder press grip. Super pumped about this because I’ve been struggling with an injury for well over a year. Old PR for reps was with regular grip in June of 2010.

    WOD (Rx’d) —> 82-60-58 = 200

    Nice work tonight everyone!!!

  15. Tracy S

    WU x1 + 800 M run (…and even ran the full 800 m πŸ™‚ )

    Strength: Deadlifts
    95×10 ~ 115 x5 ~ 135 x5 ~ 145 x5 ~ 155 x5

    WOD: *scaled*
    ~ 10 Pistols (12″ box w/ 45+25# plates)
    ~ 10 Sit-Ups
    70 + 78 + 79 = 227 reps

  16. Heather S

    MOB
    800 m run
    WU x 1

    Strength: Front Squat 5’s

    95-115-125-135-140

    WOD: AMRAP 4 min

    10 Alternating Pistols (used red bench – use grey bench next)
    10 Toes Thru Rings
    1 min rest **
    3 cycles

    Total: 133 + 50 pistols*

    This is getting to be a weekly habit – *I screwed up the wod again by doing 10 pistols each leg and thus the extra 50 pistols. Apparently fundamentals should include an IQ test to keep the idiots out (personally happy it doesn’t πŸ™‚ )

    Also happy that I did toes-thru-rings (first time in a wod). Thought my arms were going to fall off by the thrid cycle but pistols were easy even with the extra, so time to move on to a lower bench.

  17. Kerri

    800 m run
    WU X1
    Strength – cleans X5
    65-70-75-80-80
    I don’t know what was wrong with me but I had a mental block with the 80s. Several Fails.

    WOD (scaled)
    AMRAP in 4 min (3 rounds)
    10 pistols (small grey bench)
    10 sit-ups
    4 rounds each round.
    total = 240
    I liked this one!

  18. Nadine

    Run 800 Meters
    WU x 1

    Strength: Push Jerks
    35-45-50-55-60

    WOD:
    AMRAP in 4 min
    10 Pistols – Pink bench
    10 modified V-Snaps
    Rest 1 minute

    Complete 3 cycles

    Total: 233

  19. Dan

    Deadlifts x3
    135-225-285-295-305

    WOD: AMRAP in 4 min
    10 Pistols
    10 Toes Through Rings
    Rest 1 minute

    Total: 212

    Now having done it I’m even more impressed with Patrick’s total. Nice work 5:30!

  20. Chantal L.

    Run 800m
    WU x 1

    Strength: Push press x 1
    85-95-105-115-125(f) Was close! My pr is 120

    WOD: AMRAP 4 mins
    10 pistols – Pink/purple bench
    10 sit ups
    Rest 1 minute and repeat for a total of 3 cycles

    93-97-94 Total: 284

    As per Mel, Maybe this was too easy? I haven’t achieved V-snaps yet, but maybe I should work on it in my wu…

  21. Mel

    Mob + 800m Run + WUx1 (with chest to bar pullups)

    Strength: Cleans x1
    (45×3)-65-85-95-105-110-115×3 F
    – 110 was my old max, I’ve only gotten it twice back during sectionals….so I’m super pumped that I could get it again!! πŸ™‚

    WOD: Amrap 4 min
    10 Pistols (small box + #45 plate)
    10 Toes thru Rings
    ***Rest 1 min, repeat x3

    Total: 248

    That was fun, love doing the toes thru ring in a wod.

  22. Gabrielle

    First workout back since being sick… Low energy but happy to be there!!

    Mobility plus 1000 m row (4:46) and WU times 1

    Strength shoulder press 10’s from the ground up
    35-45-50-55 (did not have the time to try for 60 though I don’t think I would have gotten 10 reps, my triceps and shoulders were already screaming at me… Also, I was getting a strange electrical impulse feeling in my left elbow every time I lifted the bar up from the rack position… ?)

    WOD: Amrap 4 min
    10 Pistols (small box + #45 plate)
    10 Toes thru Rings
    ***Rest 1 min, repeat x3

    Total : 184 ( I was touching the ground with my knees bent on my toes through rings and so not surprisingly my feet were rubbing against the floor in between many of my reps which caused me to lose some momentum. The TtruRs were the hardest part of that workout for me… My abs, triceps and grip did not appreciate the number of reps I did lol! I might be able to challenge myself more on the pistols next time around. I’m happy with my score nonetheless and especially happy to be feeling well enough to workout again πŸ™‚ )

    So many of you put up some amazing scores today! Good on you!!! πŸ™‚ You ROCK!

Leave a Reply