WOD 9270

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


7 Responses to WOD 9270

  1. 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

  2. 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!

  3. Press 3×3 @ 65, 85, 95(missed last one)

    12 reps at 65lbs

    WOD 8:01

    Felt better about kip today.

  4. 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!

  5. 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

  6. 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.

  7. Press: 3×3 @ 35# 45# 45#
    15 @ 25#

    WOD: I think it was 9:13

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