RX: 6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Ball Slams 14/20, 10 Hang Power Cleans (55/85).
Gold: 6×6 Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).
Silver: 6×10 Back Squats. 5min As Many Rounds As Possible of 10 Hammer hits (tire), 10 Medi Ball Cleans.
Endurance: 3 rounds for time of 50 Air Squats and 50 Double Unders.
Competitor: RX + 50yd Handstand Walk and 2 rounds max Bar Muscle Ups.
BWC: -8 REPS Burpees
Back squats- 80-85-87(2)-90-92
WOD- 2 rounds plus 11 reps rx
Post wod- 3×10 good mornings at 35k
Endurance done
Well you may not be able to OHS me, but this proves you could at least BS me. Maybe by the 2 year anniversary you can OHS me!
Back Squats 2×2 85
Endurance: 9:04 (have to keep working at DU no more than 17 strung together)
Pull-ups: 7/6/5/5/4
GHD: 3×10
WOD: 2 Rd plus 5 Med ball slams. 70K (to heavy for hang clean) struggled and had 3 or 4 misses
Post WOD: 3×10 Good Mornings (bar only limited flexibility)
3×8 KTE (trying to work on should pull)
BS 2 x 2 60K
50 yd handstand walks done (we’ll call these 50 yds of attempts)
Endurance 3 rds of 50 du and 50 air squats done. So close to stringing all 50 together..got to 41 then my shoe came untied!
2 rds max bar MU w/ tiny red band. 1st round 5, 2nd 3…could’ve gotten more..needed chalk mid mu.
3 x 8 reverse hypers done
WOD: 1 full round + slams + 5 HPC 55k RX (had 4 failed attempts while doing the first round, and 2 failed during the 5 sooooo had some making up to do. )
3 x 10 Goodmornings @30K done.
Double knot those puppies!
BS 6×6 30K
WOD: HC @ 32, 3 rounds minus 6 HC
Post WOD: Good mornings @ 25
Endurance and BWC during Bachelor tonight
Back Squats 2 x 2 @ 85K
WOD: 3 full rounds w/9# med ball & 35K HC
Post Wod: Good mornings at 35K then ICE ICE ICE. Hoping Hannah can help my shoudler tonight as I sit here with it throbbing typing this. My attitude was absolute shit this morning.
Goal for the rest of January….get healthy and stay healthy!
BS 50, 52, 55, 60, 62, 65
Wod
1 round + ball slams + 2 HPC
Those HPC were heavy for this girl.
Post Wod done
Back Squats- 110, 120, 130 (3), 132
WOD- 2 Rounds+10 ball slams and 5 HPC. HPC @ 60k stayed light hoping it wouldn’t hurt my shoulder, didn’t work that well
Post WOD- 3×10 Good Mornings @ 40k
Endurance done-double unders were not fun after all those squats
Jamie I have the same goal as you get healthy in January and try and stay healthy for all of 2013
Squats: 55K(2), 57K(2), 60K, 62K
WOD: 3 rounds + 1 Med Ball (Hang Cleans at 40K)
Post-WOD: 3×10 good mornings at 30K
Endurance: 11:19 (first and third round of DUs were terrible, 2nd round got 46 unbroken…gotta love it)
BS- 80×5 85×1
WOD- 2rds + 11 reps @ 55k
50k, actually.
1st day squat program
WOD: 2 rounds, 10ball slams, 3 HPC (55k)
Endurance done
BS 6×6 45,47,50, 52, 55, 57
WOD: 3 Rounds HPC @ 40k
Post WOD: Good mornings 3×10 @ 30k
WOD 2 rounds +9 hpc. 40k
Post WOD 3x 10 good mornings 30k
Endurance done.
BS: 3×8 (87), 5×1(95), 2×2(102), 1×1(107)
Endurance: 9:14 ( need to impove on DU’s… only getting a few at a time, max 10 strung together)
WOD: 3 rounds @ 20#/65k
Post WOD: 3×10 Good mornings (30k)
BWC: 28 Burpees
Squat: 70, 80(2), 85, 90, 100 (Thanks Erin for the push to 100)
WoD: 3 rds + 8 ball slams (hang cleans @70k)
Post WoD: good mornings (30k); BWC burpees; 3×15 false grip holds on rings
WOD: 2rds+15 Rx
Started the pull-up program need to get at that definitely my weakness
I did box squats with the 15k bar (knee sucks really bad still)
I think the world would be better without knees. Take it easy…knee surgery is the worst!
I agree! And I know I’m trying to be smart it just sucks cause I want to workout and play softball so bad
BS: 120(2), 130(2), 135(2)
WOD: 4 rds Rx
PostWOD: good mornings w/ 40k
Pull-ups: 10/7/6/6/5 strict
Back Squats: not quite at 30, will do it next time though.
3 reps shy of 3 rounds, 20K for the weight.
Good mornings 3×10 with 20k.
Strict pull ups 6-5-5-4-3 with green/purple. I don’t want to get too cocky but they felt easier than last week
Yeah baby!!
Nice job Erin. You can be cocky all you want!
Thank you, ladies!
BS 6×6@55 60(2) 62(2) 64
WOD: 2rds+10 ball slams gold
Post WOD and burpees done
Back Squat 45K Qty 2 50K Qty2 55K Qty 2
WOD 3 rounds plus 9 ball slams
3 rounds good mornings at 30K
BS: 42 45 (3) 47(2)
WOD: 2rds+slams+2HC at 32
Good mornings, burpees and endurance done.
BS 42 45 (3) 50
WOD 4 rds + 1 slam
HPC 30
Good mornings 15
BS 6×6 50×2, 60×2, 70×2
WOD: 2 full rds at 50K HC & 20K ball + 7 HC
Realized I could have done closer to 3 rds of the lift at 60K and 3 at 70K…next time
BS: 5×6 @ 35K, 1×6 @ 39K
WOD: 3 rounds + 11 reps