Make Up/Challenge/Skill DAY
December “Cool†Board
***Make some goals for yourself for December
– Â Annette – 1st Rope Climb!
– Â Janet – C&J 75#
– Â Meghan – C&J 110#
– Â Annette – C&J 105#
– Â Ash – C&J 225#
– Â Ben – C&J 245#
– Â Jim – C&J 170#
– Â Bob – C&J 170#
– Â Mike F. – 1st Muscle Up!!!
– Â RossBoss – 265# C&J
– Â Fred – 195# C&J
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Bench 10×2
165,175,175,175,175,175,175,175(1),165,165
Filthy fifty WOD #2
28 (very ugly) OHS
20 min. AMRAP of 400 m. run and 21 deadlifts at 155 lbs.: 5 rounds plus 400 m. run.
Saturday – “Wood” – (no 400m run) 13:00.
10×2 Bench – 155-165-175-185-195(1)-185-185(1)-185(1)-175-175
50 GHD w/ 25# plate – 2:21
Sunday – 21-15-9 (Power cleans, pushups, wallballs) 6:29
Did the bench 10×2 at 255lbs the whole time. Then did the 6 minute AMRAP with OHS and likely did 15 maybe less. After being away for almost a month I feel slow and weak. Back is not killing me tho, so that is a plus.
Sunday’s WOD: Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
As Rx’d – 18:59
The ring handstand push-ups got ugly – I was doing them 1, 2 at a time.
Clean/RHSPU’s WOD as Rx’d – 9:54
Clean/RHSPU’s WOD w/185# Cleans – 10:41
Did my RHSPU’s unbroken, wan’t as bad as I thought it might be. I’ll definitely do it with 205 next time, but didn’t want to do it without any intensity…oh well.
Cleans/hspu’s rx’d weight, & didn’t use ab-mat on hpsu’s but I might as well have. 8:40
Clean/HSPUs – 29:18 ..did the girls version from the 2009 Games with 135# cleans and strict HSPUs on 25# plates (so about 1.5″ below parellel). I was just happy to finish all 28 HSPUs 🙂 My next goal will be to finish it in the 12:00 time cap from the games…
Happy Birthday, Janet! Great job on the pullups this morning!!