101117 Wednesday
WOD1). 15 min: Strict Shoulder Press x 3reps
rest 3 min
WOD2.) 3 rounds of “Onion Skin“ 18 min limit:
“3 round Onion Skin”: max reps of pullups, shoulder press (18 minute time limit)
Once you come off the pullup bar your set is done, record your reps. In the press once the bar goes below your shoulders your set is done, record your reps. Perform one movement every 3 minutes. To further clarify; 3 rounds of 2 movements = 6 total sets, a set every 3 minutes = 18 minutes.
Bulldog: 45 W – 75 M – Infidel: 55 W- 85 M – Rxed: 63lb W – 95lb M
WOD 1: 160 (PR)
WOD 2: 33/15, 16/14, 20/13 (33 PR)
+ 1 loop
2 PRs in one day!
WOD 1: 61.5 (PR)
WOD 2: 6/10, 8/11, 7/7 (8 PR)
55# strict press
wod1: 125
wod2: 43/11; 21/11; 23/7 PU PR
Loop
Wod #1: 150
Wod #2: 51/12, 20/10, 20/7
WOD 1 : 155
WOD 2 : 25/15, 16/11, 13/8 25=PR
WOD 1 : 145
WOD 2: 32/17 , 16/9 , 9/12
WOD 1: 145
WOD 2: 35/18; 21/13; 20/11 (PR)
Loop
WOD 1: 3×75#, 1×77#
WOD 2: 12/10, 17/7, 9/8 HTFU
WOD 1: 77 (PR)
WOD 2: 25 (PR)/10, 15/8, 16, 7 HTFU
OUCH! Lunchtime run coming up.
Strict shoulder press x3 – 120#
Onion skin with 95# press – 23 pullups / 12 press, 14 pullups, 10 press, 12 pullups, 7 press (i think)
23 is a new pullup PR!
WOD 1: 67lb x 3 PR (I think!)
WOD 2: 56lb 8,7,7- Pullup 10,10,8 w/red band
Officially downsized the pullup band today! No more orange, on to red!
WOD 1: 115 (2X130)
WOD 2: 16/18 11/13 11/15
WOD 1: 66 1/2 x3
WOD 2: 10/15, 9/14, 7/11 45#
Thank you Melissa. You say PR and it happens.
165×3 of (bodyweight+) strict press
Then 30 (pr)/20, 18/10, 10/12= a nice round 100 of pullups/ and 95# press.
WOD 1: 150
WOD 2: 42/15, 30/12, 25/10
WOD 1: 165 x 3, 170 x 2
WOD 2: 35/19, 20/10, 20/10
WOD 1-135×3, 165×1(pr) and 145×2…strict press not a strength of mine
WOD 2-34/19-20/14-16/11
WOD 1- 80
WOD 2- 24/13, 24/13, 20/9
Good first day back…
Wod #1: 130
Wod #2 (Infidel): 15/26, 10/14, 9/10
Decent out of the gate, but need to build the stamina back up
85# 90x 2
15/11 15/10 15/10 htfu
WOD 1: 60
WOD 2: 10/13, 17/13, 11/10
Bulldog
105, shoulder didn’t feel quite right.
However, I got a PR of 30 pull ups, I think I have a lot more in me, excited to try this again.