27
Feb
Tuesday, February 28th
Cash-In
Complete as many handstand push-ups as possible in 5 minutes.
WOD
Tabata Barbell
Tabata deadlift, 125/185 lb.
Tabata hang power clean, 95/135 lb.
Tabata front squat, 65/85 lb.
Tabata push press, 45/65 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals to comments.
187 scaled
180 total =
63 @ 125# deadlift
20 @ 95# hang power clean
33 @ 65# front squat
64 @ 45# push press
40 hspu – kipping 20/11/9
237 rx
62 DL, 37 HPC, 48 FS, 90 PP
BS 185, 230, 245, 260, 275, 290 5,5,5,3,3,4
Metcon: for time 5 rounds 10 kbs @ 50lbs, 10 burped box jump overs
9:41
Cash out
50 db bench presses, 50 sit-ups
Forgot that I also added 10 squats at 155 to end.
156 reps scaled to 165# DL & 115# HPC and Rx for the home stretch
Forget my splits but probably 2x the DLs & PPs relative to the other 2 movements
Back and hams still smoked from Sat
180Rx
12 hspu – most I’ve ever done! Baby steps, booyah!
219 rx
57,37,56,69
30 HSPU Kipping
45 DL @ 125
28 HPC @ 95
23 FS @ 65
63 PP @ 45
159 reps, My number on the whiteboard is incorrect.
51 DL @105
18 Hang clean @75
24 FS @75
47 PP @45
140 reps
Tabata Deadlift 35 @ 145
Tabata hang power clean 35 @ 85
Tabata front squat 25 @ 65
Tabata push press 35 @ 65
130 Total
44 kipping hspu
226 rx
[69 DL | 31 HPC | 46 FS | 80 PP]
80 kipping hspu to one abmat, forgot to grab plates
271 rx
[75 DL | 44 HPC | 54 FS | 98 PP]
weigh-in: 170lbs
Getting my GOAT!
HSPU 15Rx No rep myself 5 times!
TABATA TUESDAY really dig today’s WOD!
252 Rx
DL 70| HPC 30| FS 66| PP 86
Accessory work:
5 min T2B 40
My prediction for 17.2 is 16.2
WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
Legs were still fatigued for yesterday. I stopped at 225.
Tabata Total Reps: 178
Deadlift @95 – 43 reps
Power Clean @65 – 38 reps
Front squat @55 – 40 reps
Push press @35 – 57 reps
Tabata Dumbbell
Deadlift, 2x24kg
Hang power clean, 2×45 lb.
Front squat, 2×40 lb.
Push press, 2×30 lb.
75/30/47/52
My back still feels terrible from Saturday.
I also realized I did double reps of curls in the Bropen WOD but all good there because GainzBro.
HSPU -21 w 1 abmat
Tabata- 259 reps
DL- 95
HPC- 65
FS- 55
PP- 45 (rx one thing at least ) 🙂
love the new sweatshirts
three limbed tabata
R arm DL 88# KB — 80
R arm DB hang power clean 35# — 34
sit ups — 101 (the no-butt-burn mat is AMAZING)
R arm DB push press 20# — 85
300 all together
HSPU: 6 woooo
Wod: 220 RX’d
DL 69 | HPC 27 | FS 54 | PP 70
Died on HPC after DL and couldn’t string together / crushed my clavicle on the last rep
*HSPU with 1 abmat
a paltry neck-is-killing-me 12 rx’ed.
202 rx’ed
DL 8×6 = 48
HPC 8×5 = 40
FS 8×5 = 40
PP 4×8, 3×10, 1×12 = 74
188 reps
DL 93# 55
HPC 63# 41
FS 53# 41
PP 43# 51
Love the sweatshirts too!
135 rx’d
37/18/25/55
5 min – 25 push off No knees
Oh no I didn’t take a picture of my white board hmmmm my total was like 144
DL @125 8- 10 per
HPC @63 3-5 per
FS @63 3-4 per
PP @43 5 per
Push ups happened. Was distracted and lost count ????
201 RXd
Was consistent with the deals, survived the HPC, then the front squats got sloppy
21 pushups from box
149 total reps
DL: 40 reps @ 165#
Clean: 27 reps @ 95#
Squat: 30 reps @ 75#
PP: 52 reps @ 45#
PIKE HSPU: 40
Tabata WOD: 195 rx’d
40 strict push-ups
No idea how many reps on Tabata bc I can’t count and my back is broken.
shoulder thoracic mobs
3sets
PRI single ring hang w/ 10 deep breaths (feet supported)
Front Rack SA KB hold in bottom of sq flexing opposite arm OH~10reps/side
Side lying thoracic tracing OH rotations~6reps/side
+
3sets
a1.Side lat bow&arrow stretch on bar~10reps/side
30s rest
a2. banded ankle dorsi flexion stretch w/chest down~1min/side w/ deep breaths
30s rest
+
3sets
shoulder CAR’s – 3reps/side slow & controlled
DB face down incline trap 3 raise: 10reps/side
Feet assisted German Hang~20s
20 HSPU 1 ambit, kipping
Tabata WOD:
203 Rx
i’m not really for sure what an ambit is, but apparently I needed it for HSPUs.
🙂
*abmat
Haha I was going to say, it that some new term ????????