AMRAP in 7 min
7 SDHP (95/65)
7 Ring Dips
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Did the muscle come with the outfit Pierro because DAMN!!!
O and nice newsletter gym guy.
Lol great costume Pierre!
I will cancel my 4:15 spot for tonight!
I still feel like shit…. and not because I drank too much on saturday!
Deadlift 3-3-3-3-3
135×5-185-225-245-255
WOD:
AMRAP in 7 min
7 SDHP (95)
7 Ring Dips
7 rounds + 7 SDHP
I’d like to take that 4:15…let me know
You’re in
CFWU x3
Strength: Push Jerk
1x 50-60-70-75-85-90
WOD:
AMRAP in 7 mins
7 SDHP (45#)
7 Parallette (sp?) dips
= 9 rounds
Awesome results Amanda 🙂
Thanks. pls cancel my 3:15
WU x3
Strength – Front Squats x3
85 90 100 110 125
AMRAP 7 mins
7 SDHP 65#
7 Ring Dips (kipping/no bands)
3 + 1 ring dip
First time not using a band for dips in a WOD. I was pretty slow but glad I did it as Rx.
WU x 2
Strength: Push Jerk x 1
65-75-95-110-115-120(PR)
WOD: AMRAP 7 minutes
7 SDHP (65#)
7 ring dips (yellow band)
6 rounds + 6 SDHP
Good job doing the dips as RX Joanna
Thanks for the newsletter!
Hey I need to cancel my 415, and mine is because I drank too much on Saturday! You do know how to throw a great party Mr. Wood, if only I knew how to drink. Thanks again all the party goers for putting up with me…I am no longer allowed out of the house unsupervised.
I have to cancel my 5:30….not feeling the best!
Hi Kevin, I am going to cancel my 4:15 – I still feel terrible. I honestly thought I would be better by today. Sorry!
That must have been some party–all those cancelled sessions! Can I take a 4:15 instead of the 6:30?
Yup
Kevin, have to cancel my 4:15 today. Hurt my yesterday still not feeling any better.
You hurt your yesterday? OUCHY!!
I might be late for 415 class is running long
CFWU x 2 (RRs 10×2)
Strength Shoulder Press 5’s
45-45-45-45-65-65 (keeping it light to test the neck out)
Stretch back with balls
WOD AMRAP 7 min
7 SDHP (95/65) – sub 50 lb KB (wrist is toast)
7 ring dips (sub parellettes)
———————-
11 rounds + 1 SDHP
WU x 3
Strength: Squat snatch 3’s: 110-120-130-115 (working on form, not very good)
power snatch 3’s: 150-160
WOD: AMRAP in 7 min:
7 SDHP (95 lbs.)
7 ring dips
10 rounds + 7 SDHP + 4 Ring dips
CFWU x 3
Strength – Back Squat x 3
150-160-175-200-225
WOD with yellow band 5 rounds 6 ring dips
CW x 3
Back Squat (5s) 45-95-95-135-145 (thanks for the push Ed)
WOD
3 rounds + SDHPs
my last 2 ring dips, I used the yellow band because I could not get up. I think I did the others strict though..because I am unable to kip.
Sonia, you rock my sock. When I grow up I wanna be just like you 🙂
Just one sock?
typo. You rock both my socks though babe.
You guys are too cute 🙂 I love CF couples!
WU
Did about 40-50 Butterfly pullups
Strength Front squats 1-1-1-1-1
225-245-255-275-295(pr)-300(pr) Woo 300 club 🙂
Also I cleaned 225 again today
WOD
AMRAP in 7 min
7 SDHP (95)
7 Ring Dips
9 rounds and 2 SDHPs
Nice job with the weight vest kev, youre a beast
I aspire to have a 300 anything!
300 lbs!!! You can definitely kick someone into a hole with those tree trunks Ed. Good job with the butterfly pull ups too.
Way to go Ed!!
Thanks guys
wu x 3
strength Deadlift 1’s
135
185
235
265 PR
275 F x 2
WOD
AMRAP 7 min
7 SDHP 95# used 85#
7 Ring Dips…used yellow band
$ rnds and 3 Ring dips….Ist time on ring dips
Expensive rounds there Owen
WU x 3
Deadlift (Deload)
65×10, 75×5, 95×5, 100×5, 110×5
AMRAP in 7 min of:
7 SDHP (65#)
7 Parallette Dips
6 rounds + 7 SDHP
Nice newsletter! You’re awesome Sonia! Congrats on all your achievements! 😀
thats “4” rnds
4 rounds is money!!
WU x 3
Cleans x 3
45-55-65-75-85
AMRAP in 7 min of:
7 SDHP (65#)
7 Dips (yellow band)
5 Rounds + 3 ring dips
Nice PR on the back squats this morning Jeremy…and you didn’t even look like you struggled with it. Looks like Paleo is agreeing with you.
Awesome newsletter 🙂 Sonia, you inspire me!
Push Jerk – 3RM
95-115-135-155-175(F)-165
WOD (Rx’d):
6 Rounds + 7 SDHP + 5 Ring Dips
CFWU x3
Overhead Squat x1
75-85-95-105-115(X)-115(PR)
WOD: AMRAP/7mins
– 7 SDHP 95#
– 7 Ring Dips (green band)
Result: 6 rounds + 7 SDHP
Press
45×10
75×5
90×5
100×3
115×5
WOD with 20# vest
6 rounds + 4 SDHP
And worked on ring handstands tonight. I think I’m a long way off.
Also said the ‘c’ word tonight, but only thought of it on the way home. You can ask Joanna, I did the burpees when I got home!
…..I saw no such thing
HAHAHAHA
Cleans x5
95-115-135-155-165
WOD: AMRAP 7 min
7 Ring Dips
7 SDHP @95
Tried with the 20lbs vest.
6rounds + 7SDHP + 4Ring dips
Awesome job Dan!
WUx3
Strenght -Shoulder Press x5
65-85-90(f)-75-80-85-90(f)
Could get 2 at 90 and that was it. No energy tonight for some strange reason.
Looking at the positive, 85 is a PR for reps.
WOD
AMRAP in 7min of:
7 SDHP 95#
7 Parallette Dips
8rounds + 5 SDHP
Great job 6:30 crew!
CFWU x 3
Cleans x1
115-135-165-185-195 failed 🙁
WOD: AMRAP 7 min
7 Ring Dips
7 SDHP @95
5 rounds + 7SDHP + 2 ring dips
You had that clean by a mile Marcel. All in your head.
I agree.
WU X3
Push Jerk:
(3’s) 55-65-75-85(PR-reps)..95X2(PR)
WOD: AMRAP in 7 Minutes
7 SDHP (45#)
7 Parallette Dips
–> 7 Rounds + 5 SDHP
WU x 3
Shoulder press x 1: 45-55-65-70(PR)-75 Fx3
WOD: AMRAP in 7 mins:
7 SDHP (65#)
7 ring dips (green band)
5 rounds + 5 SDHP
CFWU x 3
Back squat 5’s
135-175-195-205-another 205. working on sticking my ass out
WOD with a 20# vest -> Kevin’s – (4 SDHP + 1 dip)
Strength – shoulder press
wu with 45
5×55, 5×65, amrap 70 got 9 reps
AMRAP in 7 min
7 SDHP
7 pushups with hand raise (no dips because of sh)
11 rounds and 5 SDHP
Warm up times 2 plus mobility
20 reps shoulder press 45#
20 reps back squat 45#
WOD AMRAP in 7 minutes
7 SDHP (65#)
7 dips from chairs
Total 8 rounds (straight legs for first 6 rounds then my left shoulder started bothering me so I went for bent legs…)