Plaid

Monday Aug 27 2018


If you’re checking the WOD Sunday night, don’t forget that apparel orders close tonight. 2/$40 deal is applied in the cart. Extras are not being ordered, so make sure you get one before it’s too late. 
Have a great Monday!
1.) 10 Back Squat every 3 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Back Squat @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Push Press, Bench Press & Military Press
Note: We will be completing the Back Squat in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Plaid 
3 rounds
35 Double Unders
25 Wallballs 20/14lb
15 Handstand Push-ups
*2.) Split Jerk 3-3-3-3-3, add load each round rest no longer than 3 minutes between sets
Note: Drop each rep to the blocks
*3.) 50 Dumbbell Deadlift Push-Ups 50/35lb
Note: Start on the bottom of a push-up with hands on dumbbells 
*4.) Every 2 minutes for 6 rounds adding load each round 2 Snatch High Pulls -> 1 Snatch
*5.) AMRAP for 5 minutes 
Burpee Muscle Up
*6.) 3 rounds
20 Hip Extension 
15 Reverse Hyper
10 GH Raise
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115/135/165. 12@155# 16@150#
Singles and doubles, rx weight, regular push ups Squats: 115, then 15@85, 30@65-probably could have been heavier
12:24 scaled
Hspu from box, 10# wb, su.. Light back squats.. The struggle was real today 😑
11:45 (pushups, 8 lb. ball)
165BS, 12 @ 155,150
Sower than most ...10# wb 1ab mat
Bs 75/95/105..11@ 95 and 16 @ 85.
315x10, 13:00
9x295, 10x275 Subbed 1:00 HS Holds for HSPUs
10RM @ 325#. 15 @ 285#. 17 @ 255#. I went too light 😞
I forgot how to do DU’s. Oops. We’re not gonna talk about that one.
Lung 🔥
255# 10RM BS | 10 @ 235# | 10 @ 205#
10:38 1 abmat
155# BS, 135# x 15, 125# x 14
Up to 135# x 10 BS then 25-30 reps at 105#
12:07 (1abmat strict HSPU)
115#/125#/135# BS. 15 @125#. 20 @ 120#.
195# BS, 10@185, 11@175
BS ^ 100#, 12:25 HSPU from box
14 @ 95#, 20 @ 90#. Should have gone heavier
13:00 ( 45 second holds)
205 @ 10/ 13 @ 185 / 12 @ 175. // EC of Dumbell push-ups and DL’s.
Squats Friday, 225x10 (my old 20RM) Today bench 135x10
17:30 modified for SU's, box HSPU's.
145# 10 rep max for Back Squat
125/145/165 (10lb pr). Max effort 155x8, 150x10
11:12,SU, hspu from box
14:45 2 abmat hspu
BS: 185/10, 215/10. 235/10 then 225/11 and 215/13
10x345lb back squat. 6@325lb, 11@305lb
115# bs, 12@105#, 14@95#
8:28 w mods (su, 12#, preggo pu)
10RM 135#— 13/130# 15/120#
Back squats 135/145/160; 12 @ 150#, 13 @ 145#
BS 190#/15 @180/20 @170...FS @165#, C&j @140#, 50 dumbbell deadlift push-ups, 60 strict wide grip pull ups(day 21), hips to rings/GHDS, handstand walks/free standing HSPU
135# BS / 12 @ 130# / 18 @ 125#
MB Cleans for WB & GHD’s for HSPU. 180# BS 10RPM. 14 @ 170#.. 18 @ 160#. hoping one more week shoulder limited. 🤞🏻
10 rep @ 285#/ 8 @ 265# / 4 @ 245 stooped because
Bs 115#, 110#,104#.13 reps each on the 95 and 90% rounds. 12#wb,5 hspu instead of 15 except last round did all 15. 15#plate and 1abd mat. Took 15 min to complete all.
UB Dubs / 25# wallball / First round: 25 UB / Last two rounds: 15-10 / UB HSPUs resting on head when necessary / HBBS: 225, 255, 285 10RM 10# PR! / 12 reps @ 270# / 12 reps @ 255# / No EC because fatigue level was high from being sick and coughing all day.
12:19 #12 wall ball, 1ab mat and #15 plate
80,100,130, 14 @ 120, 13 @115
9:36 - HSPU on a box
Super light BS today 🤷🏼‍♀️ EC #3 with Macco
2:25 - 50 DB step ups
BS 125x10, 140x10, 165x10. ME 155x11, 145x8 (yeah I kinda died)
"Eva" 45:02** w/ mods 😫
**1.3 mi Ass.Bike/#45💂swings/15 PU&15 R.Rows. & Yoga w/ RL🧘
Split jerks to 78kg. 3 rounds with T2B, pullups. More handstand work
BS @ 165#
175# bs, 20 @ 155#
9:37 (:45 second holds)
225, 255, 275, 14@260, 15@245