WOD 9263- Saturday
Billy post WOD.
Press 3 X3; 12-20 @ 75 % 5RM
Accessory WOD for Time:
15 ring push ups, 20 pull ups, 10 box jumps
11 ring push ups, 16 pull ups, 10 box jumps
7 ring push ups, 8 pull ups, 10 box jumps
3 ring push ups, 4 pull ups, 10 b0x jumps
Reminder: Hand in, email, fax, copy your journals to your coaches for the Goals Challenge this weekend, or pay in burpess.
The Benefits of Intermittent Fasting Fitness Spotlight
Press 3 X3 -> 95# 115# 115#
12-20 @ 75 % 5RM 12 reps @ 95#
WOD time 7.00′
guys, check this pull ups :
http://www.myconfinedspace.com/?attachment_id=123189
For the presses 3×3 @45, 55, 55
tried to do 65lbs for the last set of 3 but just couldn’t get it.
12 reps @ 45
WOD: 5:55
Really liked this workout today. My push ups were better than I thought they would be, I surprised myself! I do better with people cheering me on! Thanks Steph for the all the counting and encouragement!
Press 3×3 @ 65, 85, 95(missed last one)
12 reps at 65lbs
WOD 8:01
Felt better about kip today.
Excellent work today. Much props to the ladies and those pushups! RocK!
Kips are improving. I LOVE it!
Josh, way to stay with those last couple of tough rounds
Welcome Lindsay from foundations who jumped in for the WOD!
Strict Presses
WUP 2 X 5 @ 45#
SWO 3 X 3 @ 65#, 85#, 95#
68% of 3 rnd max 12-20 –> 1 X 12 @ 65#
WOD Time: 6:50
Sleep 7 hours. In bed by 1230am up at 730am.
Breakfast
3 eggs, apple, banana, coffee.
Lunch
5 dollar Hot dog at monster jam. Gross.
Dinner
Ribs with fries at applebees. Ribs were gooood. 1 Beer.
Wod
1 leg double under practice, 3 max.
Sub’d 3 rounds max handstand push ups. 10, 11, 9.
In between rounds max consecutive double unders.
PR of 65 consecutive double unders.
Then
For time 15 ring push ups/20 pull ups/10 high jumps. 11/16/10, 7/12/10, 7/8/10
Time 535.
Press: 3×3 @ 35# 45# 45#
15 @ 25#
WOD: I think it was 9:13