From January 20-22 (Wed-Fri), all rowing must be doneΒ as Straight-Arm Rowing. ENJOY!
Push Press
Build up to a heavy set of 3
4 rounds
Min 1 – 7 Push Press (70%)
Min 2 – 50 Double Unders
Min 3 – 5Β Strict C2B Pullups
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WU & Mob
Push press build to heavy x3
#115-135-145-155-165
4 Rounds
Min 1 -7 push press @#115
Min 2 – 50 SU (7 DU total)
Min 3 – 5 ring row
Thanks Shane. Shoulder still having issue with overhead pulling motion frustrating!
Yay for 7 double unders Greg! Keep sticking with it.
Mobility
WU x 1 + 2 min skipping
Group Mobility
Strength: Push Press
Build up to a heavy set of 3 (nice sharing the bar Katelyn, Heidi and Natacha!)
50-60-70-80-90# (PR, 90# was my 1RM)
WOD: 4 rounds
Min 1 β 7 Push Press @65#
Min 2 β 50 Double Unders
Min 3 β 5 Strict C2B Pull-ups (some jumping was involved)
Fun WOD! Thanks Shane. Good job everyone!
Push press build to heavy x3
(100 WU) 115-135-155-165-175-185×1
Wod Rx’d with 70% PP at 145#
Push Press needs some work, DUs were better after round 1, C2B were one at a time for rounds 1-3 and round 4 was unbroken.
Push Press x3
95-115-135-155-175-185×2
WOD @ 140#
Mainly unbroken.
Switched grip for a few pull-ups.
Push Press
Build up to a heavy set of 3
55-60-65-70-75#
4 rounds
Min 1 – 7 Push Press (55#)
Min 2 – 50 Double Unders (total of 21 for the 4 rounds… Ugh).
Min 3 – 5 Strict C2B Pullups
Thanks for the big class of 3 at 830 :). that was me, and the owners .
Haha.
I was going to go, but “someone” decided they had a stomach ache and couldn’t go to school π
Awe … I have been there π I will be going to a later class tomorrow, hope to see you again soon!
Open Gym:
11km row in 44:58
Open gym:
10km row for team 6!!!!
about 48min.
Yay Maria! I plan to row 10K tonight at open gym.
YES!!!
Mob + WU x 1 + 2 min skipping
Group Mobility
Strength: Push Press
Build up to a heavy set of 3
45×5 (WU)-55-65-75-75 (repeated weight to not do any push jerks)-80# (PR, 80# was my theoretical 1RM)
WOD: 4 rounds
Min 1 β 7 Push Press @65#
Min 2 β 50 Double Unders
[40-7-3 / 49-1 / 25-15-5-5 / 23 then 2s and 3s…]
Min 3 β 5 Strict C2B Pull-ups (jumping)
PR for 49 unbroken DUs π
This was fun! Thanks Kevin!
Nice work on the DUs Laura.
WOD rx’d with 75# for push press.
Fun nooner!
M+WU
Group mob
Push press- build up to heavy 3
35-45-55-65-75lb PR π
WOD: 4 rounds
Min 1 β 7 Push Press 55lb
Min 2 β 50 singles
Min 3 β 5 jumping C2B
Row 500m
Mob
WU x1
2 min skipping
Group Mob & WU
PushPress x3
55-75-85-95(PR)-100(F)
WOD
4 Rounds
Minute 1- 7 pushpress(70#)
Minute 2 – 50 Single Unders
Minute 3 – 5 Strict Jumping C2B
Mob + WUx1 + Skip 1 min + Group WU
Push Press x3
135-155-185-205-225(PR)
WOD – 165# Push Press + Strict Pullups
– Doubles: unbroken until last set (tripped at 17 and 25)
– Strict Pullups: 2 sets unbroken, then 4-1, then 1-1-1-1 (only 4 in last set)
mob wux1+ 2 min skipping
group mob
push press
65×3 85×3 95×3 115×3 125×3
4 round
minute-1 7 push press 105#
minute-2 50 DU( 50 single)
minute-3 5 strict C2B( ring row with small box)
Mobility
WU x 1 + 2 min skipping
Group Mobility
Strength: Push Press x3
75-85-95-105-115(x2)#
WOD: 4 rounds
Min 1 β 7 Push Press @85#
Min 2 β 50 Double Unders (did 35/33/34/50)
Min 3 β 5 Strict Pull-ups
Holy shit. The progress you’ve made this year is unreal.
WU x 1 + rowing
Group Mobility
Strength: Push Press x3
95-135-155-165-175-185
WOD: 4 rounds
Min 1 β 7 Push Press @135# – switched to 95# shoulder press for last 2 rounds. My knee was hurting.
Min 2 β practiced Double Unders – got 10-12 per round
Min 3 β 5 Strict pullups
Push press up to 140..I wasn’t sure on my numbers for this, pretty sure this it’s PR for reps
WOD @ 115
I tried to do as many double unders as I could in the minute…they were generally a disaster, but I did somehow manage 7 in a row one time. I think getting so close to ten unbroken scared me, so I went back to a max of 2 or maybe 3 at once afterwards.
C2B for the first round, switched to pullups, then kipping pullups..
Good work on the bar Amy and Pete!
WU + 1000 m row
Push Press x 3
50-60-70-80-90 (last one was ugly)
WOD: 4 Rounds
Min 1: 7 Push Presses @ 70#
Min 2: 50 DU’s
Min 3: 5 C2B Pull ups (Jumping)
Next time, maybe try strict regular pull ups instead of jumping
MOB+WU+2 minutes of skipping
Group Mobiliy and movement practice
Push Press – build to a heavy set of 3
Warmup x 3 @ 35, 40
3 x 50, 55, 60, 65, 70
First time on the bar with Laura!
WOD 4 R
Minute 1 – 7 Push Press @ 55#
Minute 2 – Double Unders (39, 47, 35, 29)
Minute 3 – Jumping C2B Pullups
Fun one, thanks Shane.
Open Gym: 10 K Row (with regular arms) π
Push Press
Build up to a heavy set of 3
95/ 135/155/175/185/205
Min 1 – 7 Push Press 165
Min 2 – 50 Double Unders
Min 3 – 5 Strict C2B Pullups
Score: 1.00
Wonderful!!
Push press 3 rm to 80#
Wod @ 65# with jumping c2b
Now those DUs….. Not so good
Instead of getting overly frustrated, i did 30 sec of DU than switched to singles to complete 50
Round: 1-25, 2-19, 3-21, 4-18… Feel like i need to relearn how to do these… When i get 10 in a row they feel like the easiest thing in the world… Than… I Can barely get 2 in a row and than it’s a lost cause…
Open Gym
Rowed: with damper on 5
1000m
500m in 2:16
500m in 2:12
500m in 2:09
Practiced muscle up progression for ring muscle ups
Got my first bar muscle up π
Thanks for the tip Chantal, Shane, and Kevin.
Ring muscle ups is the next goal.
Congrats on the bar muscle up!! Looked awesome.
mob + 3500 mrow
WUx1 + 2min skipping
Push press build to heavy x3
85-95-115-125-135-140
4 Rounds
Min 1 -7 push press @#115
Min 2 β 50 DU’s (38-50-50-46)
Min 3 β 5 strict C2B pullups
Push Press
Build up to a heavy set of 3
55-65-75-80-85-90 (still a bit light)
4 rounds
Min 1 β 7 Push Press (70%) 70 lbs
Min 2 β 50 Double singles
Min 3 β 5 jumping pullups
MOB + WU X2 + 2 min skipping
Push Press 3X
65-85-95-105-115-125-135# (PR)
4 rounds
Min 1 β 7 Push Press (70%) 85 #
Min 2 β 50 Double singles
Min 3 β 5 jumping pull ups