SWOD
ME
Press
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Hang Power Clean
Warm-up sets: x5 x3 x2
Work sets: x4 x4 x4 x4 (sets across, heavier than last week)
Rest time: 2 minutes b/w sets
RE
24" Box Step ups (Empty Bar)
Warm-up sets: body-weight step ups x5 ea leg
Work sets: (max reps in 30 seconds) x 3
Rest 60 seconds b/w sets
CWOD
Ten rounds for time of:
Row 100 meters
10/7 Ring Push ups
Ladies do 7 push ups per round to the guys 10.
Post all results to comments.
11 comments:
press:
work:70x1,80x1,85x1,90x1failed,
88.5 failed. 85kg= ~188#
HPC: 91kgx4 for 4sets across.
RE; Box Step ups with bar
10/12/13 made sure hips were open at the top of the box.
CWOD: 8:56min rounds 7-10 got me.
Hope you had a great Thank's Giving
Press
Work sets: 65kg, 67.5kg, 70kg, 72.5kg (F), 70 kg.
Hang Power Clean
Work sets: 4x75kg,4x75kg,3x75kg,3x70kg
Should have gone lighter, but got excited cause of the 75kg.
24" Box Step ups
Work sets: 16/16/16
Ten rounds for time of:
Row 100 meters
10/7 Ring Push ups
10rds
10 24kg SDHP / 10 Ring Push ups.
11:00
Went well until rd 6, then started breaking up the push ups.
Press
79 - 84 - 94 - 98 - 103
Hang power clean
147x4x4
failed once in 3rd round. They were all ugly. Not giving myself any runway in the dip.
Step-ups
13 - 13 - 13
just could not get #14. Damn it.
CWOD
I liked doing this in teams. It let me recover for pushups so I could work more on intensity. Only had to break up the last couple reps of my last round. Plus, we won. So that's always more fun. Great job, Jenn and Megan!
Press: 74, 79, 88, 98, 104
Hang Power Clean: 131
Step ups: 9, 10, 10
CWOD: Loved the team change-up as well! I am good when there is programmed rest :-) Did a few full plank, then eventually had to drop to my knees.
Press:
74, 79, 84, 88, failed at 93
Failed twice at 84 last week so...progress, I guess.
Hang Power Clean:
126
Failed twice in the third round.
This weight shouldn't have been this hard. For some reason, everything seemed kind of heavy tonight.
Step ups:
8, 8, 8
CWOD:
I, also, love the team work. I very much like rowing...I very much don't like push-ups. Did them all on the knees.
Forgot to fix my press numbers before I posted -
79 - 84 - 94 - 99 - 104(fail)
Was hoping for that PR, but I was happy with how strong 99 felt. Finally breaking the Great Press Plateau of 2009-2011. Hopefully.
Press:
165x1
175f
170x1
175x1
180x1
Split Hang power clean
4x4 @235#
Box step ups, wasnt sure on those so did 3rds: 30sec right, rest 30sec then 30sec left, rest 1min
1st: 14/12
2nd:13/13
3rd:12/12
No rower so I did the mainsite wod 21-15-9
DL
H.S. Walk
5:51 both sucked today!
Press
WU
88x5, 98x3, 110x2
WS
120,125,130,135f,135f
Power Clean
WU
154x4 198x3 220x2 230x1
WS
230 Across
Step Ups
13,14,14
Press: 142,147,154,159,164(fail)
Power Clean: 171, felt much tough than it should have
Step-ups: 10,10,11
Fun rowing ring pushup wod after.
press
70-75-80-85failed-85
power clean
132 across
step ups
8-9-5(4 on left leg, right knee was popping and painful)
me: 110,120,130f,125,125
felt heavy, pr is 140
se: 190 x 4
re:
step ups, 10,10,12
ss w/ 120# atlas shouldering: 6,6,6
cwod: ran out of time. will make up as warm up for monday
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