10.31.12 Wednesday

Cerese, Shep, Cassie, Blake2.0 & Chris S

Practice Pull-ups or Weighted Pull-up 5x2, then

Three rounds for time of:
Rx
7 Push Press (pick your load; Push Jerk or Split Jerk is ok)
11 Toes To Bar
14 Box Jumps (24/20)

Rx+
7 Push Press (pick your load; don't go over 185/120)
14 Box Jump Over (24/20; must land on top of box)
21 Toes To Bar

Post loads & times to comments.

Nicole P & Melissa

Comments

[Leo S]

WoD: 8:01 Rx+ @ 185 (did it about 10 days ago)

Today
BW 204.0

Oly:
Barski Snatch EMOM 75/3 -> 135/3 by 10, then every 2 mins 145/3 -> 185/3, 195f 195/2, then
EMOM Hang Squat Snatch @ 195/1 x10 reps (missed 3 times total but made them up).

Barski C&J 135 155 175 195 215 235

SSC Every 2 mins for 20 mins (10 rounds) do:
3x Deadlift @ 275 + Purple bands (120 lbs @ top)
6x HSPU (25's+AB, strict)
15x Double Unders (unbroken)

"Bonus"
3x5 Bar Muscle Up (first two sets banded UB, then 5x1 @ BW on the low bar)
3x15 Reverse Hyper @ 170

[110%]

5x2 FS @: 255
Bench 5/3/1+ @: 155, 175, 195 (5 reps)
3x5 Bench & Weights Pull ups (ever 2 mi9n)
b: 145
P^ +30
WoD: Rx+
10:18

[Monique]

3 x 2 weighted pullup w/ 15#

wod: PP weight 113 <-- heavy!!
RX 8:12

[Lindsey]

5x2 weighted pull up w/ #15

WoD Rx@#103 7:33
Bamu 5-3-2-1-3-3

5x2 Back Squat @#153

[Big bird]

Plus 45# on pu
9 something on rx+ with 165#. Accidentally did 21 jump overs on first round, but not the end of the world.

Fun WoD today.

[Machine]

5X2 Weighted Pull Up @ 15

WoD RX @ 103 7:29

[The Don]

5x2 pullups @ 25

WoD: 10:5(4?) Rx+ @ 155lbs