The 2016 Open is coming to a close (submit your scores by the way). A few more athletes have to finish up 16.5, but for most, training for 2017 starts now.
We can use the results from the Open to help prepare for next year (or competitions coming up this year *cough* Hopper *cough*). Some of you may have been stonewalled by heavy deadlifts – so you need to work on strength. Others may have been blocked by higher skilled movements like double unders or muscle-ups – so you need to practice skills and drills. And you have lots of options to help you.
We have Open Gyms where you can spend time hammering down those goats (weaknesses). We’ll have clinics throughout the year to address the common pitfalls in workouts. We have skill sessions/PT sessions available to go over the finer details and get a coaches undivided attention on your movement.
Let’s turn your weaknesses into strengths and crush the competitions!
“Main Site Monday”
Push Press x5
50-60-65-70-70%
For time:
1 round of:
100 double-unders
50 squats
25 Push Press (96/65#/50%)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press (96/65#/50%)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press (96/65#/50%)
*6 min cap per section
WUx1 15 Wall Balls 1min skipping
Push Press x5
50-60-65-70-70%
95-110-120-125-125
WOD:
Completed round 1 with 2 secs to spare RX
2 rounds round switched to single unders, completed all except the last set of Push press
3 rounds round single unders, completed all except the last set of Push press
810 reps total
Push Press x5
50-60-65-70%
45-55-60-60#
Stayed at 65% – still sore from Friday night 🙂
For time:
1 round of:
100 double-unders (50 KBS at 30#)
50 squats
25 Push Press (50%= 45#)
Then, 2 rounds of:
60 double-unders (30 KBS)
30 squats
15 Push Press
Then, 3 rounds of:
40 double-unders (20 KBS)
20 squats
10 Push Press
*6 min cap per section
Total: 381 reps
Thanks Kevin!
Strength Push Press x 5:-95-105-115-125-125
Wod: Used 85lbs for PP (17:52)
Skipping needs to get smoother, it is a real gasser
Push press x5
65-85-95-105#
WOD Rx: 13:40
I loved that wod!!
Opted for sleeping in and did some open gym fun at work.
Weighted Pullups x5
20-40-50-55-65(pr#10) but cant say the last two reps were strict.
Weighted dips x5
20-40-50-60-70(pr#5)-80(pr15#) – Dips were on a stationary dip bars.
Also throw in some other odds and ends.
Push Press x5
45-50-55-60
WOD: Used 45# for PP (16:21)
First set of DUs unbroken – first time I’ve hit 100 in 3 weeks! And push press felt a bit too light even at the end…possibly a PR coming up?
(I think this is my 3rd comment of 2016. I am going to work on that.)
M+WU
Group mob
Push Press x5
50-60-65-70%
35-40-45-50lb
For time:
1 round of:
100 singles
50 squats
25 Push Press (96/65#/50%), 35lb
Then, 2 rounds of:
60 singles
30 squats
15 Push Press
Then, 3 rounds of:
40 singles
20 squats
10 Push Press
*6 min cap per section
14:25
“Main Site Monday”
Push Press x5
50-60-65-70-70%
45-55-60-65-65#
Scaled DUs to singles
Used 45# for push press
Time 17:22
Push Press X 5
115-135-160-170
WOD with singles and 95# = 510 reps at the cap
Rd 1 – completed
Rd 2/3 – completed all but 15 push press
Rd 4/5/6 – complted 2 out of 3 rounds.
Thanks for the class Kevin!!
mob wux1 +10 wall ball + 1 min skipping
group mob
push press
65×5 70×5 75×5 80×5
for time
1 round 200 single
50 squat
25 push press 70#
2 round
60 single
30 squat
15 push press
3 round
40 single
20 squat
10 push press
time 14:15
Push Press 4 sets x 5 reps @ 105#
WOD @ 55# = 567 (capped at 18 mins)
WOD: @ 55# 567Reps
Push Press x5
50-60-65-70-70%
For time:
1 round of:
100 double-unders
50 squats
25 Push Press (95)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press (95)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press (95)
14:30 rx
Score: 14:30
It was an awesome nooner! and hey….you gotta let me beat you like twice a year, so I’ll take it 🙂
Push Press x 5
50-60-65-70-70
WOD: Complete each section within 6 minute time cap. If
1 Round:
100 DU’s
50 Squats
25 Push Presses @ 55#
Finished = 175 Reps
2 Rounds:
60 DU’s
30 Squats
15 Push Presses @ 55#
Finished 1 Round + 60 DU’s + 17 Squats = 182 Reps
3 Rounds:
40 DU’s
20 Squats
10 Push Presses @ 55#
Finished 2 Rounds = 140 Reps.
Total Reps = 497
That one killed me!
Push press 95-120-120-120-120
Opted for the singles with an occasional double under. Used 95#
Thanks to the class ahead of me ( I was in the back) I got to see the pace I needed to be on and I didn’t disappoint finished everything in ample time ……17:59. Thank good I can push press. Last ten were done in 12 seconds
Push Press x5 – 35# – 40# – 50# – 55#
For time:
1 round of: 100 double-unders (1x singles), 50 squats, 25 Push Press (96/65#/50%) – 35#
Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press – 12 of 2nd round by 12 min cap.
Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press – 2 push presses of 3rd round by 18 min cap. Score : 584, so close to finishing!
Wod @ 55#, had 10 reps left when the clock ran out.
So close. Next time!
16.5 Rx
21:49
Not the sub-20 I wanted but I felt more “in control” this time and still managed a 2 min PR so I will take it.
Push Press x 5
80-100-105-115-115
WOD: Complete each section within 6 minute time cap. If
1 Round:
Finished = 175 Reps
2 Rounds:
Finished 2 Round + 40DU’s = 145 Reps
3 Rounds:
Finished 2 Rounds + 7 DU’s = 147 Reps.
Total Reps = 467