Columbus no. 9

Tuesday Mar 21 2017


Spring is here, the birds are chirping and the weather is getting a little warmer. Smile, another winter is gone and the spring growth is about to flourish. 
Hello Tuesday. 
1.) 7 minutes to find 1RM Strict Press
Every 2 minutes for 5 rounds 10 Strict Press @ 50% 1RM
2.) Columbus no. 9
21-15-9 Thrusters 95/65lb
4-3-2 Rope Climbs
*3.) 5 Rounds 
20 Medball Wall Sit-ups 20/14lb
20 AlternatingSledgehammer Swing
*4.) Find 1RM Bench Press
Note: if you are planning on getting all meathead this coming spring you want to do this one. 
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Nate Hall126d

Silly Grant benching is for Monday

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Charlie Spry126d

Finish that wod quick so we can bro out

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Brittany Van Enkevort126d

Meathead Monday 👌🏻😏

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Amanda Zeamer126d

I really don't want to do thrusters more than once this week...

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Amy Zynda126d

Oh good. Thrusters. My favorite. 17.5 is 16.5!!!!

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Amanda Zeamer126d

Shut your mouth

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Angel Anderson126d

If there are thrusters in 17.5 I'm kicking your ass, Grant 🤣

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90# sp. Sit ups/sledgehammer
🍒 picked
Slept in. Worked out at work. My hamstrings and ass are shot
Strict press 70# (3# PR), bench to 95# (not a PR).
10:54, RX
Strict press PR @90#, EMOM @55 for 1 round, 45# for the rest. 90 cal Airdyne instead of wod-- migraine killed me.
Strict press 1RM@110# Bench press ^135# Sit-up/hammer EC done
80# strict press PR. May have scaled a little too much on thruster weight but was able to keep moving.
65# SP. 125 SP 1 Rep. 5#PR.
11:something, rope climbs were an issue
SP 125#
105# strict press 5# pr 🎉 did yesterday's reverse hyper ec, mb sit up and sledge hammer ec, 3rds 5 glute ham raises, 2 mile run
SP to #110, 55# x 5
185 sp. 6:22 rx
3:53 50# dumbbells
232 strict press
Strict press 270#
125# strict press
Mod'ed workout
10:07, 21-15-9 95# thruster/C2B
135# strict Press @ Pulliam
Press: 155 (5x10@85)
45# thrusters. ^70# SP. 12 ft. Climbs.
9:35, 55#
SP^75#, EMOM with bar
Rx weight, like 3 feet below the beam.. working on j hook. Strict press 1RM 80#, 5 sets of 10 at 40#, easy 1 mi with Rachael 7:47, 50 GHD 1:27
85lb press
5:40 rx wt..20/15/10 ring rows
185# sp
7:15 with 85# thrusters
145# Strict Press
165 SP
140# SP, 75# EMOM
SP 77# Emom 40#
5:48 rx (1:19 PR)
Strict press to 85#, 5x10 @ 45#
1RM Strict Press #80
sp^85#, emom 55#
8:58 RX 155# sp
95# SP, 55# EMOM
215# strict press/305 bench
Strict Press 165
160# strict press / 3x10,8,6,6 @ 115# / *3.) Complete / Not enough time to find my 1RM BP, but I will do so in the near future!
7:54 55#, 40#strict press
95#, 1 mile run, 50 ghds for time, FS/OHS, 8x5 SPU, hip extensions
9 min, 135 fs, 65 thruster
Did the first round of rope climb subbed for ghd.. arms didn't wanna work
145# strict press
195# strict press
#75 SP &11:20**
Me & the ropes:🤜🤛🤕 (better than last time anyway). **#18KBs Thrstrs. PEC: 3×{#35 bridges/#35 AB/20 MBSU/20 GH-HE/10 ST2B, 20 mi EZ spin
5:28....135lb back squat and GHD sit up
165 SP
205# strict press
6:36 50# dumbbells
5:50, 15#, rope pulls
67# strict press, PR I think...