###### Strength

15 minutes to build to a 1 rep max Push Press

Compare to October 20, 2015

###### Metcon

AMRAP 20

6 Strict Handstand Push Ups

12 Kettlebell Swings (53/35)

30 Double Unders

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It's where small group personal training meets functional fitness

15 minutes to build to a 1 rep max Push Press

Compare to October 20, 2015

AMRAP 20

6 Strict Handstand Push Ups

12 Kettlebell Swings (53/35)

30 Double Unders

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1rm push press @225 pr!

Amrap – 7+2 khspu

Most hspu ever done in wod pr!

Hellrite!

Push press – Hit 155; fail x3 at 165

6+2

All HSPU strict π΅π΅

Subbed hip extensions for KBS (sliced fingertip open yesterday)

Dubs (all UB except first round)

225PP, 10# PR

Metcon- 10+20 RX

Push Press: 75/95/105/115/125/135/145/ 155 – PR!

Thanks, Tanya, for the technique help!

Metcon 7+6

Box Push Ups

Kb 45#

DU’s – completed 16 consecutive DU’s – a PR for me.

first rd 60 su’s, remainder – worked on DU’s for one minute each rd.

2 of the rds completed DU’s within the minute.

Strength – 185# PP max – PR

AMRAP – 7+2.

1st round did HSPU’s 2-7 did negatives.

RX on KBS

DUs – not unbroken, but did um all…

95/115/125//135/140/145/ 150f

Metcon 6 + 6 + 9

Bx PUs & Lsits (25#) everyother rnd

45# KBs

DUs 20 1st rnd 15 all other rnds mixed with SUs

Only did strength b/c I have a game today.

My last 1rm jerk was 160 and I was only 5 off of thatβ¦ I have no idea how that happened.

95/125/145/155 pr/160ff

Strength

PP #130

(worked up 63/83/103/113/123/128/130) failed 135×2

Metcon

11+6+9

HSPU scaled (with #20 Lsits, Tripods, and kipping attempts)

#35 kbs

DUs

Strength

Worked up to 185. Failed at 205.

Metcon.

Horrible…I moved is all I can say

Handstand= holds 5-15 sec. I went to L sit with 40# dumbbells at the end.

KB swings.Subbed reverse hyper extensions on GHD.

Dubs 1 set unbroken.

Post WOD “pain cave”/lower back mobility

Strength 225# failed 245# as time ran out got it to eye level 20# PR!

Metcon

5+6+12+11

HSPU first two rds then 1 HSPU+25 sec hold then 4 Lsit with 50#DB

Strength up to #155 got 175 but dropped it

Metcon: 6 rounds of holding HSPU’s and as many DU’s in a minute

#53 KB RX

Strength: 40/55/65/75/80/85f twice (10# PR)

Metcon: 9+6+12+30 seconds dub work

6 l-sits @15# (all unbroken)

12 KB @30# (all unbroken)

1 min dub work each rd (6 strung together my highest yet- three singles and a dub was the pace)

Five pound PR from last week. 80PR

Amrap20

7+6+7

6 L seated DB press #20

12 KBS #35

1 minute DU work.

Push press

Started at 55#, worked up to 80# pr!!

Amrap 8 rounds

Seated presses @ 15#

25# KBS

Worked on DUs for 60 secs

Strength

95-165

METCON

7+6+2

1st rd 2 HSPU and 4 50# l sit

2 – 4 40# l sit

5-7 25# l sit

50# KB

DU ( 30 DU in a row PR)

PP 165 PR

AMRAP 7 rounds

Push press.

275 10#pr

Metcon 7+2

Kip hspu

53#kb

15 abmat sit-ups

Strength- worked up to 205# failed at 225

Metcon- 7+5 rx

Strength:

Worked up to 265. Failed @275 twice

Metcon: 8+6 Rx+ (72#KB)

100 cal on airdyne

“Helen”

3rds for time:

400m run

21 KBS

12 pull-ups

11:06 Rx

No PR but oh well

Strength: got 105 then failed 125 which is my pr. I was reckless π

Metcon: 9 + 6 + 1

20# L-seated DB press

35# KB swings

DUs

430 class (thanks Lucas!)

Worked up to 155 PR on Push Press

Metcon

First 7 rounds I did 19 total strict HSPU to one abmat (at the board on concrete, no room on the mat/wall) and 23 20# KB seated presses.

Last 4 rounds I did kipping HSPU.

45# Russian swings, all unbroken

Dubs much better tonight than past 4 months.

11+6+12+20 as described

195# PP

6 rds + 4

40# seated db subbed for HSPU

Push Press 97# pr!

AMRAP 20: 8 rounds

6 Strict Handstand Push Ups: Alternated every round with L-sit 15# & HSPU off tall box with ab blue ab mat for head

12 Kettlebell Swings 35#

30 Double Unders: attempts for at least 1 to 1.5 min every round, got several

Strength: PR of 83# on push press

Met con: 7 full rounds (with 11 double unders in a row!!!)

Strength: worked up to 95. Was feeling it today.

AMRAP: 6+6+12+some attempts

1st round kipping HSPU, all other DB Press with 20# DBs; 35#KB, DU attempts

Strength:

165# PR

Metcon:

7 + 6 + 12

Started with negative HSPU, but that took too long so I switched to seated KB presses (20#, which was way too light but I didn’t want to take the time to go find something else)

53# KB, all KB swings unbroken

1:00 sessions of DU practice, got 14 in a row at one point! π

Strength: Worked up to 120# – 15# PR!

Metcon:

9+3

25# Seated DB Presses

35# KBS

Dubs

@home

Strength

53#-88# push press PR probably a 15-20# PR b/c I have always end up push jerking:)

Metcon

10+3–>20#db L-sit/35#/dubs