Apex Fundamentals Barbell Club Starts Today at 7pm. It will also meet this Thursday at 7pm and Saturday at 10:30am.
If your still intersted in participating in ABC starting on Sept 22nd you must have completed ABC Fundamentals.
Last Chance to Sign up: Click here
If your still intersted in participating in ABC starting on Sept 22nd you must have completed ABC Fundamentals.
Last Chance to Sign up: Click here
WU- Push Press 5x5
600m run
18 push press 135/80
600m run
15 push press
600m run
12 push press
*Any drop you must complete a 200m run
Post weights and time to comments
18 push press 135/80
600m run
15 push press
600m run
12 push press
*Any drop you must complete a 200m run
Post weights and time to comments
13 comments:
WU:
- Set 1 140# (jerked)
- Set 2 130# (jerked)
- Finally dropped to 110# for the last 3 sets and had good form on the Press.
WOD: 13:09 @ 85#
WU: last time I did this... I did 5x5 @ 135# across so, I decided to work up to see where I might end up. 2 sets @ 135#, 1@150#, 1@165#, 1@180#... last set struggled on the last two reps which, is what I was aiming for.
WOD: 12:53 @ 95#... should've went 115#... but, I scaled to ladies Rx knowing I wouldn't have to run any 200m penalties.
Good job this morning Roosters!
WU: Laddered it, I know, I know - Ended at @ 110# (5# PR).
WOD: 10:11 @ 80# - should have done heavier, probably 95#.
Kick Ass Energy from the Roosters this AM!
Sunday Vacation WOD:
4 x 300-350 m run on the beach (soft sand - barefoot) (1:21, 1:16, 1:13, 1:17).
Yoga, 3:00 squat hold.
50 push-ups, 50 air squats.
Monday Vacation WOD:
Yoga, 3:00 squat hold, 20 air squats.
Strength: Snatch-complex (Hang overhead snatch, OHS, Snatch Balance). 45# to 115#. PR!
Bear complex (Clean, FS, Jerk, BS, Jerk) (115# - 135#)
Clean and Jerk - 135#.
DL - 135# - 200#.
6 DL EMOM for 5:00 (200#)
30 Snatch-complex (45#) unbroken - 8:55.
WU: 5x5 push press 30# left arm only; 5x8 DL 90#
WOD: 14:20 25# (left arm only) I hate running but this wod was fun. I even ran over to check out the veggie stand on the last run. Did not stop running, though. Just a drive by. Single arm push presses are not easy. I hope my right shoulder heals soon!
Monica C.
WU: 70#
WOD: 12:57 @ 60#.
13:05
45# / 600m
WU: 75#
WOD: 11:47 @ 60#
WU 85#
WOD 13:03 65#. I really really stink at running.
STRENGTH WOD
2x Max Handstand hold
Find your 1RM Shankle complex:
1 DL, 3 Hang pulls, 1 Hang sq. clean, 2 Jerks
WOD
18 Minute AMRAP:
30 Burpees
15 Windshield wipers
30 Back squat @95/65
I got to 115# on Shankle complex and did 3 rounds + 30 on the WOD
13:41
115#
Rallied hard to complete the Apex WOD after comp, I had just enough gas to get through the runs. Surprisingly, the push press was not that bad.
Between Comp and Apex WODs I racked up a little over 2.5 miles today!
16:34 85#
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