Warm-Up.
Overhead Movement Prep
Pec Activation

Then…

A.
Three sets of:
Push Press x 10 reps
Rest 2 minutes

Use the same load achieved on July 2, 2019, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

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Chris M.
Chris M.
October 10, 2019 7:09 am

A. Bench 20X0 (OT2M)
1 x 200, 210, 225, 230, 235, 240, 245, 250
B. “Strict JT” as Rx
10:46 (PR)
… previous PR was 12:08 (Jan. 2016) w/ kipping ring dips … have a great weekend folks.

Maciej Krawczyk
Maciej Krawczyk
August 23, 2019 7:14 am

A: 57.5 kgs 10, 10, 5+4+1 reps
B: 24:00
SHSPU 15+6, 5×3, 4×2+1 reps
SRD 7×3, 5×3, 3×3 reps
SPU 15+6, 3×5, 5+4 reps

Bill
Bill
July 10, 2019 3:06 pm

Been focusing on nursing a compressed L5 vertebra so just getting back to actual workouts. Modified the WOD to 15 12 9. 18:29. Playing in a cornhole tournament tonight. Pretty sure I won’t be able to swing my arm. Ha!

JT
JT
July 10, 2019 1:55 pm

A. 12min EMOM
3 front squats
6 back squats
#225
B. 50 cal row
100-80-60-40-20 double under
30-25-20-15-10 GHD sit ups
50 cal row
17:04

Livie Kraft
Livie Kraft
July 10, 2019 12:56 pm

A day behind

7/9/19 WOD
A.

Back Squat (rested as needed)
95-145-185-145-145-145 Kept percentages very low and worked on technique.

B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg) Scaled to 35# KBS

19:08

Mike W.
Mike W.
July 10, 2019 12:27 pm

6 rounds + 11 reps (Fitness)

Scaled to incline push ups (24”)
Used 40# DB for first two rounds. 95F with 55% humidity.

Solid effort for me right now.

Anika Tipton
Anika Tipton
July 10, 2019 10:41 am

Did a “version” (meaning I read it wrong!) of June 25 WOD:
A. Power cleans- worked up to 145#
B. 4 rounds for time of:
Row 500 meters
5 power cleans at 135#
12:04

Diego Tuzi
Diego Tuzi
July 10, 2019 10:07 am

Hi,
Warm up
A:
70kg(7+3)/70kg(7+3)/70kg(4+3+2+1)

B: 17:27 (custom scaled version, shoulders out of order)
Round 1:
17 strict hspu
15 strict ring dips
15 strict push ups
Round 2:
6 strict hspu + 3 hspu
9 strict ring dips
9 strict push ups
Round 3:
6 hspu
6 strict ring dips
6 strict push ups

Stretching

Tomorrow I’m going to have a rest day.
Have a good day.

TheLonghorn
TheLonghorn
July 10, 2019 9:50 am

Strict J.T.- 14:13, I do not recommend doing bench press the day before this ?. SHSPU was the time waster.

OT2M for 20- 15cal AB. All rds under 30s✅

Simo
Simo
July 10, 2019 10:03 am
Reply to  TheLonghorn

Well done horn!

Joseph Butler
Joseph Butler
July 10, 2019 8:16 am

Push press x 10
85lb, 95, 95,
Then push press 95lb x 9

JT was a S show. Spent 13 minutes on 3 rounds of not strict HSPU of maybe 12, 10, 7. Ring dips of 15, 12, 12. And push ups at 21, 15, 15..
Ring dips post HSPU seemed cruel. 2 solid weakness back to back for me.

James Pierce-Dalton
James Pierce-Dalton
July 10, 2019 8:59 am
Reply to  Joseph Butler

Cruel and unusual punishment! Nice job battling through.

Simo
Simo
July 10, 2019 10:01 am
Reply to  Joseph Butler

Nice push dude!

Martin Beaudoin
Martin Beaudoin
July 10, 2019 8:13 am

A. 165×10, 165×9, 155×9
B. A fried my shoulders. 18:15 rx
C. Extra core

TheLonghorn
TheLonghorn
July 10, 2019 9:51 am
Reply to  Michele Vieux

AB ripper X of course?

James Pierce-Dalton
James Pierce-Dalton
July 10, 2019 8:05 am

A. Alternating “On the Minute” x 8 (4 Rounds): Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive – build from 50% est 1rm split jerk. Ended at 77% Minute 2 – :30s Barbell Overhead Hold – start at 35%. Ended at 50%. Focus on keeping ribcage tight. B. Barbell cycling. Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light. :30s On, :30s Off – Deadlifts 20 :30s On, :30s Off – Push Jerks 8 :45s On, :45s Off – Deadlifts 22 :45s On, :45s Off – Push Jerks 9 1:00 On, 1:00 Off – Deadlifts 30 1:00 On,… Read more »

Yanick
Yanick
July 10, 2019 7:11 am

40min of swim
Push press 135lbs, 135, 145
21-15-9 on 10:15

Hard day for my shoulder

Patrick Brown
Patrick Brown
July 10, 2019 6:08 am

Tawni- 85# push press
PJ- 145# push press-kipping hspu, kipping ring dip, strict pull up-16:36

WavyDave
WavyDave
July 10, 2019 3:49 am

A. 165×10, 165×6 155×4, 155×10

B. Got through the first set of 21s and shut it down. Not enough in the tank today.

jeong jinseong
jeong jinseong
July 10, 2019 2:19 am

11:35

Shaun Gross
Shaun Gross
July 10, 2019 2:07 am

A. Push press – scaled down lighter than last week’s as I couldn’t do all my sets for 6 reps. 90kg x 10, 10, 10 Very fatiguing on the triceps.. This didn’t bode well for the workout. B. No rings so I subbed 60kg bench press. Had to scale down the rounds of 15 and 9 reps of hspu to 6 and 0 reps. 15:30 Total tricep decimation.. I just couldn’t do anything straight away. Be prepared to scale this one! (especially if your a big boy like me) Note – I am very out of practice with hspu lately… Read more »

James Pierce-Dalton
James Pierce-Dalton
July 10, 2019 8:31 am
Reply to  Shaun Gross

Scaling to 0 reps made me chuckle! Well done representing us big chaps in gymnastics

Shaun Gross
Shaun Gross
July 10, 2019 11:52 am

I kicked up twice into a Handstand and couldn’t even hold a locked out position! That’s why I count it as 0 reps instead of skipping the whole round!

James Pierce-Dalton
James Pierce-Dalton
July 10, 2019 12:53 pm
Reply to  Shaun Gross

Wow that is serious fatigue ?

Simo
Simo
July 10, 2019 12:00 am

Warmup ✅

A. 3 rds PP x10
75 kg x9/x7/70×9

B. Strict JT
21-15-9
13:03
This went fast downhill. Range of motion went out of the window in the last round.

C. 3 rds banded triceps extension x15

Joseph Butler
Joseph Butler
July 10, 2019 8:19 am
Reply to  Simo

The hill was steep down for me as well.. nice work though

James Pierce-Dalton
James Pierce-Dalton
July 10, 2019 8:30 am
Reply to  Simo

Those banded tricep extensions must have been solid after B. Nice job staying strict.