8
Sep
Saturday, September 9th
KHour Benchmark Workout
“Angie”
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Compare to 2/5/17.
KHour Benchmark Workout
“Angie”
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Compare to 2/5/17.
“Angie”
14:08
abmat sit-ups w/ dumbbells holding feet
Did this one yesterday. Have a great workout. See you all Monday.
Dayum
19:55 rx’d (1 second PR)
19:55 rx’d (1 second PR)
I think I have a counting problem. or I really do get worse each year.
47 pull ups – 10 minutes
71 push ups – 10 minutes
100
100
28:15
I think I have a counting problem. or I really do get worse each year.
47 pull ups – 10 minutes
71 push ups – 10 minutes
100
100
28:15
26:50 scaled
55 pull-ups [rips were imminent]/50 ring-rows (Lizzy can’t count)
50 push-ups/25 knee push-ups (for quality reps!)
100 sit-ups (tbd on bum burn)
100 air squats
*back feels great! 🙂
27:49
50 ring rows
50 knee push ups
100 sit up
100 squats
27:49
50 ring rows
50 knee push ups
100 sit up
100 squats
injured old guy lifting day. Heavy metal included
4×9 press 95
5×3 deads 275
5 minute HS hold
Deuces
injured old guy lifting day. Heavy metal included
4×9 press 95
5×3 deads 275
5 minute HS hold
Deuces
Angie (1st time)
86 Pull-Ups @ 10 min cap
???????????? everything else
25:20
17:31 rx, push-ups certainly the limiting factor as usual, but getting better
17:31 rx, push-ups certainly the limiting factor as usual, but getting better
27:25 rx
27:25 rx
5 Rounds:
Max Strict HSPU: 10/8/7/6/5
Bent over rows, 10 each side, 24kg db
Hollows and Curls
5 Rounds:
Max Strict HSPU: 10/8/7/6/5
Bent over rows, 10 each side, 24kg db
Hollows and Curls
25:03 rx, way off pr
(hand tears galore.)
25:03 rx, way off pr
(hand tears galore.)
Angie 25:00
Banned pull-ups (one medium black, one medium red)
Knee push-ups (6 full push-ups)
3 sets of max strict pull-ups w/one medium black band
2/2/2
25:55
50 pull ups
100 push ups
100 sit ups
100 squats
Last time same rep scheme 30:49 ????????
25:55
50 pull ups
100 push ups
100 sit ups
100 squats
Last time same rep scheme 30:49 ????????
28:00
Scaled to ring rows and knee push ups
28:00
Scaled to ring rows and knee push ups
Ante up:
Glute Min / Glute Med warmup, hamstring PAILS / RAILS
Power Snatch + OHS w/ 7″ elevated pads
Got 165# 2x. Failed 175# badly. Badly. I don’t know how to get down there fast enough
Thursday’s WOD w/ Dubz, PCs and FSs. 18:30 Rx Thanks Eroc for the pacing and coaching
Ante up:
Glute Min / Glute Med warmup, hamstring PAILS / RAILS
Power Snatch + OHS w/ 7″ elevated pads
Got 165# 2x. Failed 175# badly. Badly. I don’t know how to get down there fast enough
Thursday’s WOD w/ Dubz, PCs and FSs. 18:30 Rx Thanks Eroc for the pacing and coaching
Snatch complex- pause 3″ inch off the floor+ low hang snatch+ ohs.
110, 120, 130, 140, 150, 160
21-15-9 full snatch 95/65 & C2B
9:21 rx
Snatch complex- pause 3″ inch off the floor+ low hang snatch+ ohs.
110, 120, 130, 140, 150, 160
21-15-9 full snatch 95/65 & C2B
9:21 rx
21:55 that was fun, but hands have been better. Push-ups were tough.
55 reps. Pull ups with red band 18:23
55 reps. Pull ups with red band 18:23
9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
95×3 105×3 110×3
Snatch complex- pause 3″ inch off the floor+ low hang snatch+ ohs.
65, 70, 75(4)
21-15-9 full snatch 95/65 & C2B
13:08 rx
9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
95×3 105×3 110×3
Snatch complex- pause 3″ inch off the floor+ low hang snatch+ ohs.
65, 70, 75(4)
21-15-9 full snatch 95/65 & C2B
13:08 rx
24:20 rx
About 15 sec off pr
24:20 rx
About 15 sec off pr
16:54 – 50 rep sets
16:54 – 50 rep sets