Don't do anything else this week :)

I tried to use as many abbreviations as possible. Post scores to comments. Enjoy!

Mon:
1) Power Clean max
2) Using 90% of 1, AMRAP in 8 minutes
3) Karen
4) AMRAP Ring dips in 5 min, start with one amrap set, record that score as well

Tues:
Off

Wed:
1) AD 3 min @ 100%
Rest 10 min
3x

Thurs: (During Comp class)
1) Back Squat max
2) Using 85% of 1, one AMRAP set at 30x0 tempo
3) Find close grip bench press max
4) Using 1/3  BW in each hand, 1 AMRAP set per leg of split squat with rear foot elevated
5) Using 10% of 3 in one hand, AMRAP set per arm of: the three shoulder tests

Fri:
10 rounds:
10 toes to bar
10 HR push-ups

Sat (during comp class):
Snatch ladder
10min AMRAP
25 snatches 45
25 snatches 70
25 snatches 95
25 snatches 110
(all power or squat)
Lexi
5/6/2013 23:00:51

Monday:
1) PC max - 145#
2) 8min AMRAP - 130#, 30 reps
3) Karen - 6:47
4) Ring dips - 7 UB, 21 total

Reply
Fabi
5/7/2013 21:11:25

YOUR KAREN TIME!!! Super jeal since mine is 3 1/2 minutes slower...

Reply
Lexi
5/8/2013 09:09:44

I'll share some of my Karen abilities if you share some of your squat max!

Alyse
5/7/2013 10:07:09

Monday:
1) Power clean max - 150#
2) 8 min AMRAP - 135#, 29 reps
3) Karen - 9:15
4) Ring dips - 12 Unbroken, 31 reps total

Reply
Rachel Shack
5/7/2013 15:32:48

Squat 85%- 205, 5 reps tempo
close-grip bench-115
Ring Dips (Strict): 20 unbroken, 46 total

Reply
Karla
5/8/2013 07:53:28

Please give me some of that dip strength!

Reply
Lexi
5/8/2013 09:08:27

Jeez, ditto on the dips. We've got a really strong group of girls here for sure!

Karla
5/8/2013 07:56:23

Monday:
1) Power Clean Max-125#
2) 8 min AMRAP- 113#, 24 reps
3) Karen: 10:11
4)Ring Dips- 6 unbroken, 18 total

Tuesday

1) 3 min AD-47 calories
2) 3 min AD-45 calories
3) 3 min AD-44 calories

Reply
El
5/8/2013 08:07:49


Monday (1830 w/group)
-135 pwr clean max
-90%= 120 x 37 reps in 8 min
- 8:45 Karen
-10 max ring dips to 26 total

Tuesday AM- Saturday Test
-Strict Press 1RM: 90
-Strict Wtd Pullup Max: 45
-Strict Pullup Max Reps: 15
-C2B Max UB: 13
-HSPU: 2
-500m row: 1:57

Tues PM: Friday's WOD
-10 T2B+ 10 HRPUx10- 10:05

Weds
0530 AirDyne
47+50+51= 148

Reply
Fabi
5/8/2013 08:38:52

SATURDAY
1. Strict Press : 73lbs
2. Weighted Strict Pullup : 35lbs
3. Strict Pullup UB: 12
4. C2B UB: 3 :(
5.Strict HSPU : 6
6. 500m row : 2:14


MONDAY

1. Max Power Clean : 135lb
2. 8 Min AMRAP : 25 reps at 120lb
3. Karen time from the Open : 10:16
4. Max Ring dip + max : 10 UB max, 30 total

Reply
Lexi
5/8/2013 08:59:38

Wednesday:

3rds AD (3min on, 10min off): 60+53+57=170cal

Reply
Allison
5/8/2013 12:31:37

Monday
1. Max Power Clean : 108 lb
2. 8 Min AMRAP : 20 reps at 103 lb (I don't suck at math normally...whoopsy)
3. Karen: 9:47
4. Ring dips: 10 unbroken and 31 total

Tuesday:
ahhhh, relaxed

Wednesday:
Airdyne
52+54+54=160

Thursday's stuff:
Back squat max 190
Max reps @ 85% = 3
CGBP=115

That's all for now

Reply
Lindsey
5/8/2013 13:32:57

Saturday
Strict press:#85
Weighted strict pull up: :(
Strict pull up: got my 1st one
C2B: 4
Negatives
500m row: 2:03

Monday:
PC Max: 150
8 min AMRAP: 15
Karen: yet to be done
Ring Dips strict: 1+1+1=3

Wednesday
Air Dyne
49,47,45=141

Reply
allison
5/8/2013 15:23:00

Go Lindsey getting that first strict pull-up!!!!!!!!

Reply
Fabi "airdyne can suck it" Gutierrez
5/8/2013 15:34:04

Wednesday 3min on, 10 min off x 3 airdyne

1. 42 cal
2. 41 cal
3. 39 cal

122calories total. Going to eat a snickers to ease my pain. :)

Reply
Alyse "airdyne can suck it" Rodriguez
5/8/2013 18:52:34

Saturday:

1. Strict Press: 93#
2. Weighted Strict Pullup: 50#
3. Strict Pullup UB: 13
4. C2B UB: 8
5. Strict HSPU: 8
6. 500m row: 1:49

Wednesday:
1. 39 cals
2. 46 cals
3. 44 cals
-----------------
129 cals

Reply
Ivy molloy
5/8/2013 20:41:33

1rmpower clean :110
8min a rap: 32 (99#)
Karen: 9:40
3x5 bar dip negatives

Strict press: 62#
Unbroken pull ups: 3
C2b pull ups : 2
30 negative hspu
500m row: 1:51

Reply
Ivy molloy
5/8/2013 20:42:37

Airdyne calories
59, 61, 55

Reply
Lexi
5/8/2013 21:10:46

Hot damn Ivy. Nice job!

Reply
FABI
5/8/2013 22:54:26

IVY!!!!!! you showed that airdyne who was boss!!!

Rachel Shack
5/9/2013 09:10:01

Max Back Squat- 240#, didn't put that up in first comment where I was supposed to.
Split squat with 45# in each hand- with right leg elevated on bench- 19 reps. with left elevated-16 reps.

Stuff from last weekend-
Strict Press:90# (from a few months ago)
weighted pull-ups:20#
Max strict pull-ups: 9, max c2b: 7
Strict Handstand Pushups: 30 in 3:47
500m Row: 1:53
Karen from 13.3- 8mins and something...?

Everything else will have to wait til I get back next week from boston...MISS YA, MEAN IT!

Reply
El
5/9/2013 21:31:44

Thurs PM
1) Back Squat max: 175
2) 85%AMRAP tempo: 6
3) Bench Max: 105
4) AMRAP split squat @ 44
Right: 8
Left: 5
5) 10% BP 3 shoulder test: 20 each (win)

Then- 10 mim AMRAP snatch for Saturday
74

Reply
El
5/9/2013 21:32:51

And now home to the beach! Have fun ladies! See you next week.

Reply
Alyse Rodriguez
5/9/2013 22:41:47

1. Back squat: 200#
2. AMRAP tempo squats at 170#: 5
3. CG Bench press: 130#
4. AMRAP split squat w/ 44# in each hand:
Right leg: 14
Left leg: 12
5. 12# dumbbell shoulder test
a) Right: 12
Left: 9
b) Right: 3 FAIL
Left: 5 FAIL

Reply
Ivy
5/10/2013 04:31:47

Back squat: 135
AMRAP squats @ 115: 6
Close grip bench: 82
Split squat w 44# per hand: R:2 L:3
8# dumbbell shoulder movements: 20 each

Reply
Karla
5/10/2013 09:07:17

Thursday
1. Back squat: 170#
2. AMRAP tempo squats: 4
3. CG bench press: 92#
4. Split Squat: Left-7 Right-10
5. 10# shoulder movements-15 each arm

Friday
10 rounds or 10 T2B and 10 HR Push Ups-14:29

I am out tomorrow! Heading to Florida, See you ladies Monday

Reply
Fabi
5/10/2013 10:11:17

THURSDAY


1. Back squat: 220LB (did not retest max)
2. AMRAP tempo squats: 187lb, 9 reps
3. CG Bench press: 110lb
4. AMRAP split squat w/ 40# in each hand:
Right leg: 5
Left leg: 3
5. 10# dumbbell shoulder test
a) Right: 25
Left: 25
b) Right: 15
Left:15

Reply
Allison
5/10/2013 21:25:03

Used 40# dumbbells--kettlebell seems like a better choice for next time
Right leg elevated 6
Left leg elevated 7

Shoulder Tests Used 10 lb weight cause there wasn't a 11.5 weight
W/ Elbow on knee
Left 27
Right 36
Powell
left 22
Right 17

Fri:
10 rounds of fun!!!
16:24 (I think the push-ups maybe took up 3 of these minutes)

Reply
Fabi
5/11/2013 22:06:26

Friday

10 rounds, 10 TTB 10 HRpushup
12:32

Reply
Alyse
5/13/2013 14:13:59

Friday

10 Rounds:
10 TTB, 10 HR pushups

12:38

Reply



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