On a scale of 1-10, how strict were your parents?
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
7 Rounds for time of:
7 HSPU, DB press
6 Pullups (Ring Rows)
5 Front Squat 155/105 or 65%
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WU + MOB x 2
Group WU + MOB
Bench press x 5
55, 65, 75, 80, 85%
40, 45, 50, 55, 60(10)
Bench with the lovely Cheryl, thank you!
WOD
7 Rounds
7 DB Press @ 15s
6 Ring Rows
5 FS @ 55
9:36
Thought I might have moved one of my pennies too soon so did another round just in case, but it turns out I was OK.
QOD-Yes, parents were strict but Mom was way softer. When we said our prayers at night we used to race to get Mom because she didn’t make us say as many. I think she was just tired and wanted to get us to bed!
You kicked butt on the bench press today! Strong.
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
205# x 6
7 Rounds for time of:
7 DB press – 30#
6 Ring Rows
5 Front Squat – 135#
TIME: 10:27
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
110-135-155-165-175
7 Rounds for time of:
7 HSPU, DB press (35#)
6 Pullups
5 Front Squat 155/105 or 65% (105#)
12:34
GoWOD pre-WOD
Bench press x 5
55 – 65 – 75 – 80 – 85×10
*going on light numbers as my wrist is getting better, but this felt good today. Will up my 1RM next week.
7 Rounds for time of:
7 DB press 20#
6 Ring Rows
5 Front Squat 95# (went light on my wrist for the cleans)
9:02
On a scale of 1-10, how strict were your parents?
My dad 2, mother 8. Just one look in our direction and we knew we were in trouble. 👀
Bench press x 5 (thx for sharing the bar Ms. Jackie)
55/ 65/ 75/ 80%/ 85%+
45- 55- 65- 68- 72# (x4)
7 Rounds for time of:
7 DB press (15#)
6 Ring Rows
5 Front Squat (55#)
10:04
thanks Roxanne!
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
Went up to 100# for 5 reps. Thanks for sharing the bar Heidi
7 Rounds for time of:
7 HSPU, DB press
6 Pullups (Ring Rows)
5 Front Squat 155/105 or 65%
Uses 20# dumbbells
Pullups
80# front squats
Time 11:18
Maybe could have used 25#. 22.5 would have been perfect hahaha
1:1 with Kevin & Andrea
Level Method Assessment
3 Rounds
1min Wallballs 14# @ 9ft
1min HPC @55#
1min Boxjumps 20″
1min PushPress @55#
1min Burpees
Total 288 Black Level 1
Holy poop.
Thanks Kevin!
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
65-75-85-95-100(4)
7 Rounds for time of:
7 HSPU, DB press @20#
6 Pullups (Ring Rows)
5 Front Squat 155/105 or 65% (80#)
10:02
Thanks Cara
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
135-175-205-235-250-265(6 or 7 I forget)
7 Rounds for time of:
7 HSPU, DB press -3 rounds unbroken-/ -(3,2,2,1) x 1 round- / -switched to 50#db’s (3,2.2) x 3 rounds-
6 Pullups (Ring Rows) so I tried butterfly pull ups…well I stuck with them but holy hell…they were ugly…
5 Front Squat 155/105 or 65%(unbroken)
14:30 lol well this all fell apart. If I do this again I will have to have a different strategy
however,,,still fun…
Bench press x 5 Based on 170#
55/ 65/ 75/ 80%/ 85%+
95#, 110#, 125#, 135#, 145# x 10
7 Rounds for time of: Was 8:48
7 HSPU, DB press – used 30#
6 Pullups (Ring Rows)
5 Front Squat 155/105 or 65% – used 75#
I could of went heavier on db press and front squats, I realized that when I got to my 3rd round.
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
95-110-120-135-145×6
7 Rounds for time of:
7 DB press – HSPU(1st round and 1 in second) then (35# remainder)
6 Pull Ups
5 Front Squat – 135#
TIME: 13:06
PR for consecutive HSPU had 6 in the 1st round. Maybe not a good idea in a WOD ;p
Thanks Roxanne!
6-7
Bench press x 5
55/ 65/ 75/ 80%/ 85%
Based on 195# ended with 165# for 7.
7 Rounds for time of:
7 HSPU, DB press. 30#
6 Pullups (Ring Rows) ring rows. Did do 2 pull-ups consecutively before class.
5 Front Squat 155/105 or 65% used 105.
11:17
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
135-155-185-200
Didn’t do last set shoulder too sore
7 Rounds for time of:
7 DB press – 35#
6 pullups
5 Front Squat – 155#
TIME: 11:50
Wod-14:09 with abmat for HSPU’s
Happy
Open gym-
25-20-15-10-5 reps
Deadlifts (185/135#/50%)
50-40-30-20-10 reps
Air Squats
9:17 Rx
Bench press x5
50-60-70-75-80(x5)
7rds
7 DB press 20#
6 jumping pull-ups
5 front squats #65
13:27ish
bench press x 5
95×5 110×5 125×5 135×5
WOD 7 round for time
7 HSPU( BD press 35# )
6 pull up ( ring row )
5 front squat 105#
9;05
Bench press x 5
55/ 65/ 75/ 80%/ 85%+
65-75-85-90-95×7
7 Rounds for time of:
7 HSPU, DB press 20#
6 Pullups (Ring Rows)
5 Front Squat 85#
8:00
How strict where my parents probably a 9
6pm Open Gym
Negative Pullups 5×5 (underhand grip)
2 sets on the bar, 5 sets on a bar on the rig
DB rows x8
20 – 25 – 30 – 30
Face pulls 4×15 (red band)
Workout
12 minute AMRAP
DB carry around rig
20 sandbag lunges
(2 with 40#, 2 with 60#)
Interesting!
OG
Bench pressx 5
55/ 65/ 75/ 80%/ 85%+
135-155-185-205-225-235 x 10 looks like I need to increase 1 RM
Rack pulls
235-275-315-315
Practicing DB snatch 3×3
100lb
Bench press x 5
55-65-75-80-90(x3)….woh woh
7 Rounds
7 DB Press @ 30#
6 Pull ups
5 Front Squats @ 95#
Was in Round 7 at 2 pull ups at 15 min cap. Finished it with 16:16
Tough one but I really liked it. Pull ups were my limiting factor in not finishing in time cap, but first WOD in a long while where I stuck with them Throughout.
Almost dropped weight on FS after first round, but these seemed to feel better with each round !
Bench press – 70/85/95/100/ 5 reps @ 110
WOD – 14:42 Rx … First ever WOD doing all HSPUs. Super stoked about that. Big thanks for Amanda for the reminders on “big kip” — helped get me through!
Open gym
Weighted chin ups 5 x 5 with 90 seconds rest between rounds – 5#
DB rows 4 x 8 – 3 second tempo down – 90 seconds rest between sets – 25/30/30/30
Face pulls 4 x 15 (Red Band)
12 minutes —
D ball carry around rig (100#)
20 front rack lunges with sandbag (alternated between 40# and 60# bag)
Finished 4 rounds. Did 50 total lunges with 60# and 30 total with 40#.