Reminder – we are closed for the holiday tomorrow.
Front Squats
10-8-6-4-2 reps
The goal is to increase in weight each set. That doesn’t mean the set of 10 should be easy. After rep 9, you should be foaming at the mouth (or at least thinking it’s heavy).
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
Options:
Pike pushups or HR pushups
Weighted pistols, pistols to a box, rolling pistols
Compare to Oct.20/14
Cancel my 11:00
M+WU+250m row
Group M+WU
Front Squats (build up)
10-8-6-4-2 reps
85-90-100-105-115lb
WOD: AMRAP 10 mins
2 pike push ups- 4 pistols to bench
4 pike push ups- 8 pistols to bench
6 pike push ups- 12 pistols to bench
Etc…
Total: 262 reps
Had never done pike push ups or pistols in a wod ever but am really glad I did today. Fun wod, thanks for sharing your bench Heather 🙂
Great job on the WOD!
Mob, WU, 250m row
Front squats
95×10 – 105×8 – 115×6 – 120×4 – 125×2
WOD
Hand release push-ups
Pistols to box (20″ + 10# plate)
Score: 136
Mob+WU+250m row
Group WU
Front Squats (build up)
10-8-6-4-2 reps
60-70-80-90-100lb
WOD: AMRAP 10 mins
2 pike push ups- 4 pistols
4 pike push ups- 8 pistols
6 pike push ups- 12 pistols
Etc…
Total: 111 reps
Fun WOD 🙂 Had never done pike push ups or pistols before today. Thanks Maria!
Your pistols were so impressive!
Open Gym:
Hollow hold progressions…still arching when I try to have both legs out.
Deadlift 85(10) 125(10) 155(4) 175(4) 185(4) 195(1) 200 (f…a whole lotta f) I have no idea why I’m back to being scared to lift 200+…that’s still 20# off my PR. Very frustrating.
50 Wallballs @20# 9′ (Those felt good, going to aim higher and go for all sets of 10. And going to start with double squat WBs with 4#)
WOD
HR Pushups
12″ box w 10# plate
Total 131
No PR for reps, but last time did 12″+25#, so it’s still an improvement, I guess?
So much work today! Great job!
Open Gym
Cleans
95 – 2
115 – 2
135 – 2
155# – 5
Deadlifts
185 – 3
225 – 3
245 – 3
275 – 2
295 – 1
300 – 1 (20# pr)
52 Wall Balls 25#
Regular Class
250m run
Front Squats
10-8-6-4-2 reps
155 – 10
165 – 8
175 – 6
185 – 4
205 – 2
225# – 1 (had three minutes left so did a 1 for fun)
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
HSPU scaled to pike. Pistols were 12 in box with 10# plate
14 rounds of HSPU and 4 pistols
Score 148 (PR for reps and last time was 25# plate on pistols)
Did yesterday’s class at open gym today!
Front Squats
10-8-6-4-2 reps
95-125-140-150-160#
went too light on the set of 10 but got the rest how they should be.
WOD:
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
8 HSPU and 16 Pistols
10 HSPU and 20 Pistols
12 HSPU and 24 Pistols (made it to 7/12 HSPU)
used 10# + abmat for HSPU, pistols as Rx
Total: 97
Thanks so again to Ron for opening the gym today, so happy to get in for a work out!
WUx2 + mobility
16 rounds tabata of:
Superman’s (15 reps)
V-snaps (11 reps)
AMRAP 10 min:
2 HSPU, 4 pistols
4 HSPU, 8 pistols
Etc.
Score : 107 rx
Gotta watch the head/spine on this WOD