Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5
Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5
Then…
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups
Done on 17 Feb:
3, 3+9reps, 6 rounds
Devil press @17.5 kg db
Happy how I pushed through my last set of the first part to make it three rounds in total
Rx all the way through
1. 3 + 18
2. 3 + 3
3. 9 + 5
311 total
Never tried the devil presses before and have to say they are pretty tough alongside the air squats!!!!
A. 3+3
B. 3 + 4
C. 6 + 3
76+63+75 = 214. Rx all except Devil’s press FRx (35 lb DBs)
Yesterday’s
Clean + Hang Clean.
90, 95, 105, 115, 125, 130, 135, 135, 140, 145- happy with these. Felt really good.
B. Ft:
1000m row
50 pull ups
25 Hang Squat clean @ 75
Rx – 9:50
Pull ups 5 sets of 10
HSC – sets of 5. Ouch! Heart felt like it might explode on that one!
Janelle that’s incredible work on both parts! Those are some serious hang clean numbers! Sub 10 is flying.
Rx all the way through
3+1
3+15
8+5
My arms were shot at the end of this one. I went in with the plan to do more, and this turned out to be enough!
Well done!
Great job! I usually underestimate the devastating effect these wods have on me!
WU + 10 min AB with Nasal Breathing – 81.6 cals A. AMRAP 5 min – 3 Rounds + 9 Reps – RX 15 Box Jumps – All UB 15 Push Press – All UB bar taken from rack B. AMRAP 5 min – 3 Rounds + 5 reps – RX 5 Devils Press – UB but super slow 15 Air Squats – UB but super slow C. AMRAP 5 min – 6 Rounds + 2 reps – RX 5 Strict Pull Ups – UB, 4/1, 3/2, single for the rest 10 Push Ups – All UB D. Power Abs… Read more »
Great work on the metcon. D sounds terrible! I would have been in a similar place. So many burpees!
3rds +15 box jumps +5 push press
4rds + 2 devils press
9rds + 5spu
Sounds easy.
3 rds. + 4 box jumps
3 rds. + 5 devil press
8 rds. + 5 SPU + 2 Push-ups
286 total reps
3+6
3+1
6+8
256
1) 3+12
2) 4
3) 6+3