A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
A. Bryan – 70#, 80#, 90#, 95#, 100#, 105#, 115#, 120#; 115#, 125#, 130# (f). Christy – 45# x 3, 50# x 2, 55#, 60# x 2; 55#, 65#, 70# (f).
B. Bryan – 2 rounds + 11 reps. Christy (65#) – 1 round + 17 reps.
C. Bryan – 3 rounds + 2 reps. Christy (banded and clock stopped) – 3 rounds.
A. Worked up to #181, think my old PR was #185. Still working up to heavier weight after wrist injury.
B. 3+16 Rx
C. 3+4 Rx…my wife made the comment “did you just do a single dip, you never have to do singles”, yea that happened.
Forgot to post this last night. I am on a one day lag this week Great warm up suggestions @michelevieux:disqus. I think this is the first time I’ve ever warmed up my shoulders for that long. It paid off and I feel great today. I need to work extra on supporting movements to strengthen my shoulders. I should be able to press more than this. A1: 65/75/80/85/90/95/100/105* (*old PR) A2: 110 / 115 attempted and failed/ 115 success (PR) – tried to focus really hard on proper form and think I nailed it. B: 2 full rounds – did kipping… Read more »
A:140
B:2+4 RX
C:4 RX
A: As Rx %.
Maxed at 115
B: 3 rounds + 4. PP @85lbs
C: 2 rounds + 10
WU – 3 X 20 sit-ups, 15 air squats, 5 supine grip pull-ups
A.1 85 thru 155
A.2 160; 165 (fail); 160 no digital records for strict press & no time to check old printed WODs
B.1 – 3 + 9 pull-ups
B.2 – 2 + 17 bar dips
C. 3 X 15 sit-ups & 10 diamond push-ups
Yes, 40 something burpees were off.
A1. 75/85/95/100/110/115/120/130
A2. 150 lbs (PR)
B. 3 rds Rx
C. 3 rds Rx
95,105,115,125,135,145,155,165 180 max
2 +10
2 +12
A. 95lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs, 165lbs, 165lbs
1RM 185lbs
Did January 7th workout today, missed it due to illness. Wanted some cardio
A) Strict press: 55/60/65/70/75/80/85, then 95lbs for a 5lb PR (first move on this lift in 11 months!).
B) 3+11 RX
C) 2+2 RX (NOTHING left in the ring dips)
Strict Press- 65,70,75,85,95,100,105,115,125Tied PR, 130 PR, 135 PR
WOD- 3+14 (scaled to 75 PP)
WOD2- 2+15
A. Worked up to 135# (old PR). Failed 140# twice.
B. Rx’d 2+12
C. Rx’d 3+14
A. Worked up to 160
B. 2 round + 6
C. 2 round + 4
A. 185 max
B. 3 Rounds
C. 2 + 8 (anyone else’s burpees look funny?)
D. 2:00 Plank
SNOWMEGADEN of the east coast is finally over…so the gym is open again! Ok definitely didn’t warmup well enough and my food was all off boo. 1. based off 100# then failed 100# x 2 and then hit it on the third probably because I wasn’t warmed up same as my last one ;( B. 3rds +10, PP RX, high pull-ups but not C2B ( this is were I confirmed I wasn’t warmed up. Someone decided in the middle of the workout to take up all the pull-ups bars so I probably could have finished 4) C. 2 ads +2… Read more »
A. Worked up to 185
B. 4+10 rx
C. 4 rounds even but subbed ring dips 2:1 bar dips…dips got tough quick
A – 155# – PR
1st time doing BW strict press… thanks Invictus for all the new PRs!
B – 3 + 10 Rx
C – 2 + 14 Rx – arms were gone… first time doing armless burpees
A. Up to 165
B. 3 rds
C. 2 rds + 5
A:
From 50kg 1RM:
1) 27,5kg
2) 32,5kg
3) 35kg
4) 37,5kg
5) 40kg
6) 42,5kg
7) 45kg
8) 47,5kg
THEN:
50/52,5/55kg
So… my new PR and 1RM is 55kg 🙂
B:
45kg Barbell and Kipping Pull-Ups (not C2B)
Too late I realized that I was not set up the timer right, so I just did 4 fast rounds. If the timer would work, I would do ~2 or 3 full rounds
C:
Chest Dips (not Ring Dips) with power band
3 rounds