Warm-up
Every :90 Seconds x 5 Rounds:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)
WOD
On a running clock,
20 minutes to establish 1 rep max Bench Press
10 minutes to establish 1 rep max Pull-up
10 minutes to complete either: 500m Row for time or 1 minute Bike for Calories
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Joe
BP 185#
Worked on PUs
1 min bike for cals 21
Hollie
BP 110# PR
Worked on strict pull ups (little blue band)
1 min bike for cals 14
325/117/44.5 cal
BP #225, failed at #235 and then #230
Got nose/eye level with #53 kettlebell
1 min bike for 26 cal
:90 EMOM: done ✅Rx – unbroken
BP: 135/185/205/225pr/245f/235pr!
WPU: 53/72/92/102 – not a PR
1 min bike: 51 cals – PR
Shoulders were smoked so decided not to bench or Max weight pullup.
Worked on some skillz with wilks.
3×10/30#WB @12FT target
RMU work focused on keeping feet together
T2B for time 10,9,8,7,6,5,4,3,2,1
3:42
Did do 500m row for time. 125.7(PR by 3 sec)
1:25.7
Warm up: T2B: all unbroken swings
Box: 20″
WOD:
Bench press: couldn’t get past 85# (no pr)
Pull up: 30# pr!
Bike 1 min: 17 cals
Did warm-up rx
Bench
135,155,175,185,205,225f,215
Weighted PU
45,53,72f,63fx2 (1” away)
500m row
1:39
warm up rx….. yuck
300 bp failed 320×2
no pull-ups, shoulder sore
40 cal ab in minute
430 class
Confirmation that shoulder shot was a success…PR on bench and weighted pull up today. AND I was able to do T2B pain free for the 1st time in MONTHS.
All T2B UB, BBJO without extra step
– :44/:45/:47/:47/:49
85/105/120/135/140 BP
35/45/53/63/72 Strict PU
Loop run bc warm sun and stuff
130 bench press
22 cal bike
7/7 in :90
Slowest 0:45 Fastest 0:31
Bench press
295#
Weighted PU
116#
30 cal on bike in :60
@home
7 legit V-ups/7BOBJ 20”
Metcon
Bench press 53#x5/63#x5/73#x5/83# no spotter to try for more😬
No Pullups
Front squats 83#x5/93#x5/103#x5
Bike-18calories
Knees to bar
BBJO
20”jump/20”jump/16”jump/16”jump/16”step over
(6-7…sometimes I lost count and kept forgetting which side to end on 🙄)
BP: 65×3/75/75/80/85/85/
87 new PR!
(Tried 90 twice but failed)
PU: Kipping w/ green band 3 times + 3 ring rows parallel to ground
14 cal bike
Warm-up: done
Bench: 205 pr/ 225 f
Weighted pull-up: 72
1 min max cal bike: 22 cal
warm up done
BP:105# not a PR
20# strict PU
17 cal on AAB
Warm-up – Started with burpee box jumps. Only got 5 T2B on the last round.
BP: 95# I can’t find a previous, but i’m pretty sure this is a pr