###### Strength

15 minutes to find 5 rep max Push Press

Compare to November 23 or October 30

###### Metcon

EMOMx15

Minute 1 – Row 200/150 Meters or 15/10 Calories of Bike

Minute 2 – 10 Handstand Push-Ups

Minute 3 – 40 Double Unders

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It's where small group personal training meets functional fitness

15 minutes to find 5 rep max Push Press

Compare to November 23 or October 30

EMOMx15

Minute 1 – Row 200/150 Meters or 15/10 Calories of Bike

Minute 2 – 10 Handstand Push-Ups

Minute 3 – 40 Double Unders

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Prewod 2k row 10:51/104c

95/115/135

Row 200m

2 abmat hspu x5

1/3/5 abmat sit-ups x20

2/4 GHD sit-ups x15

Seth

Prewod 1.5k row

95/135/145/155

Odd rx’d

Even row/5×135# C&J/25du

Postwod 5 minute elliptical

Back squat x 5 @ 175# (resting shoulder)

All else completed

Except sub sit ups 20 for hspu (shoulder)

Strength

5 rep max of Push Press

95, 115, 125, 135

Metcon

Lsit SP 30#, 25#

Wall kicks instead of double unders

Strength:

Push pressed up to #95 but my shoulder was bothering me.

Metcon:

Not really sure how to enter this 😬

Rowed 200 m

80 single unders instead of double unders

Sit ups instead of handstand push-ups b/c of shoulder was hurting.

Strength

5 rep max of Push Press

55, 45, 55, 60

Metcon

Row 150M

1 set tri-pod pushups (made the name up) 4 set Lsit 15# dumbells

Working on doubleunders, jumped for 55 sec each time

Push press: 175 (10# PR!), hit 3 @ 185

METCON: I was confused by all the check marks on the board. Now I understand.

PP x 5 45/75/95/105/115/125

EMOM Row 200 x 5

L-sit 30# DBs x 4, Box PUs x 1

DUs 20 + 20 SUs rnd 1 / 80 SUs x 4

PP x 5: 75/85/95/105/125- double dipped some at 125, so will have to claim 105# as the 5 rep max.

EMOM Row 200 x 5

Box PUs x 5

DUs: 10 DU attempts/completions each rd plus SU’s through the remainder

PP 5 reps: 135#

EMOM:

Row-Completed 150m

DU- uhh…I fought the rope the whole time. I ranged from 20-40 each round

HSPU were kipping mostly. The last round I could only get 8. All other rounds were unbroken and completed.

Strength

5 rep max….125#(PR!)

EMOM

Rows =Rx

Handstand Pushups= modified on 24″box

DUs still working on them

Strength 95, 115, 125 PR

Rows=Rx

Handstand PU’s= modified on 24′ box

DU’s progress needed

@home

Strength: worked up to 80#

Metcon: Ran 200m

15lb l-sit db press

Worked on DU- I got some today! 😁 Can’t string em together yet but excited I got a couple finally!

Post wod: 15# walking lunges & worked on squats(75#) 6 sets of 10

strict press 5 reps @ 33×2/43×2/53×2 . GHD 2×10.

bike/regular pushups-strict/DUs

crossover symmetry

FYI–1130 class had a visitor come in mid class and ask for a cup of coffee, a smoke or $$. Thanks Steve C for helping him move along. Shortly he went next door talking with workers outside. Then I saw him go in Quinco as I headed home.

Strength 185# had some more in me but I ran out of time.

Metcon I showed up but I did get 40 DU’s in a row which was a pr

PP – 5 @95#

Metcon

bike 10 cal

5 HSPU kipping each round

DU (stupid) ranged from 20-35 each round – got 33 unbroken, which may be a PR

Strength

95,115,125,145,155

METCON

200m row

10 l-sit DB press 30#

15-20 DU/DU attempts

Strength- 185pr!!!

Metcon- ME

145 x 5 PR

Row, 25# DB, Single unders

@home

Strength -5reps *Back Squat

83#/103#/113#/123#/133#=PR

Metcon:

150m row/10-20#L-sit press/40dubs

@ home

Back Squat

1×5 @295

1×3 @335

1×1+ @365 (got 4 reps. PR)

EMOM as Rx. Lot tougher than it looked. Tried for all HSPU to be strict had to kip all of rounds 4&5.

3min AMRAP of abmat sit-ups (115 reps)

@home

Strength: 95# PP 5 RM

Metcon: 12-13 cal on elliptical

5 kip HSPU (1 abmat-used plates under hands one round but they were sliding) & 5 20# db l-sit press each round

40 DU all rounds except first (33)-using my green handle rope & had to get timing down (40 UB last round)

Did PP before 430, no time for metcon

108 pr

Might could have done a little more. Shoulders both very tight.

Push Press 95/135/155/185/195pr

Emom

Row – 200×4 250

HSPU – 5/5/4/3/4

DU’s – all unbroken

then

5 sets of 4fs+8bs @215

1RM Power clean: 185/205/225/245/260PR!/275f/265ff – 5# PR

5RM push press: 135/175/205PR!/215×2 – 2rep PR!

Metcon: Rx – row averaged a 1:45 pace or so – All strict HSPU – 10-10-10-6/3/1-5/2/1/1/1 – dubs unbroken rounds 1,2,3 & 5 round 4 split 9/29/2

Correction: 205# matches my 5RM – I just looked back and saw we did it about a month ago. For some reason I thought that was a 3rm. Either way, shoulders felt strong today!

Strength

45/55/60/65 (tied PR)

EMOM

150 row

12# seated presses

DU attempts

Strength: 95# PR, got 105# 4x but couldn’t get the fifth 😑

Metcon: did it

Rowed 150

L-seated DB press, 20#

DUs: 40/20/20/15/40

Strength

15 minutes to find 5 rep max Push Press

Compare to November 23 or October 30

85#/ completed 4 reps with 90# and ended the last rep with a push jerk

Metcon

EMOMx15

Minute 1 – Row 150 Meters

Minute 2 – 10 Sitting DB push presses #15 DB

Minute 3 – 40 Double Under practice

Strength

PR! 90# for 5 reps

Wod

PR! Double unders for the first time ever! 5,4,4,5,6

Seated Dumbbell presses with 15# Dumbbells

Push press PR: 95# for 5 reps