9/27/10……MONDAY
“CONGRATS TO ALL THE MUD RUNNERS THIS WEEKEND ,THEY REPRESENTED VERY WELL!
WOD
“KEKOA”
400 M RUN, THEN:
3 ROUNDS
5 HSPU
10 SQUAT CLEANS 135/95
15 PULL UPS
THEN: 400 M RUN
ADVANCE
STRENGTH
SHOULDER PRESS 3-3-3-3-3
WOD
WITH A 45 LB BAR D0 21-15-9 REPS OF:
TURKISH GET UPS
SOTTS PRESS
FOR TIME.
“LAZINESS OR LACK OF SHOULDER FLEXIBILITY CAN RESULT IN AN INADEQUATE OVERHEAD POSITION” (CHECK BELOW)
WOD- 20:22 (65#/ thin Band Pull Ups)
I’m gunna chalk today up to an “F”. I could give excuse, excuse and excuse, but it just sucked. There’s always tomorrow…
whatcha always tell me girl!!!!? hummm ?!
if you got an F well than I gotta G cuz I trailed you by almost 3 min…u r good at everything you do girlfriend
Hot Monday!! WOD 18:15 pike HSPU, band Pullups, 65# clean squats.
Extended warm up with 10 lb balls, then partner tosses. Really WARMED up for the WOD!!
Thanks Tony!
“Kekoa”
17:57
HSPU to wedge
SC 65#
PU w/thin band
15:51
65# squat cleans
HSPU not rx
kipping pull ups
Max HSPUs = 1st set – 7, 2nd set – 8
Today’s WOD at the early session:
“KEKOA”
400 M RUN, THEN:
3 ROUNDS of:
5 HSPU
10 SQUAT CLEANS 105#
15 PULL UPS
THEN: 400 M RUN
Time = 15:50
beg/int WOD: 12:38 RXD
I’m with Lani….
Think I would rather have done the Adv WOD…
beg/int WOD: 11:22 RXD
nice work today the old larry’s back hope it’s contagious…
HSPU -1 wedge with lil weight under
65# PSC
22:53
Jason, ur an awesome friend, thank u for pushing me and running w/me too. Neil, again thanx for great coaching
15:29 65lbs. HSPU w/ wedge
“KEKOA”
13:14 RXD
I think I did 13:30
pike HSPU
65# (Back Surg weight)
400×4
Thanks Neil you are a great coach!
21 DUs in a row, goal is 50 or 1 more vs Joe! Haha
“KEKOA”
Start with a 400 M RUN
3 ROUNDS of:
5 HSPU
10 SQUAT CLEANS 135#
15 PULL UPS
Then finish with a 400 M RUN
13:03 Rxd
Shoulder press 3-3-3-3-3
135-155-185-195-205
Advanced wod 9:16 as rx’d
“KEKOA”
Start with a 400 M RUN
3 ROUNDS of:
5 HSPU (pike)
10 SQUAT CLEANS 53#
15 PULL UPS
Then finish with a 400 M RUN
23:50
Shoulder Press 85,105,115,135,155 x 5. Got my previous pr 5 times so I am hoping to be able to press my bodyweight soon.
16:50 rxd on the advance wod. I had to get a rhythm on the sotts press. Great job Wayne and Steve.
Kekoa WOD
HSPU (piked)
Squat Cleans 53#
Pull ups done with thin band.
Time 20:07
“Kekoa”
HSPU – Pike
Squat Cleans 33#
Pull Ups – RX
time – 20:13
first day back after a week long vacation, did light weight and still got my butt kicked
“KEKOA”
400 M RUN, THEN:
3 ROUNDS
5 HSPU pike
10 SQUAT CLEANS 33#
15 PULL UPS jumping
THEN: 400 M RUN
Time 14:52
“KEKOA”
Start with a 400 M RUN
3 ROUNDS of:
5 HSPU
10 SQUAT CLEANS 135#
15 PULL UPS
Then finish with a 400 M RUN
15:25 RXD but i did chest to bar pull ups
400 M RUN, THEN:
3 ROUNDS of:
5 HSPU (PIKE)
10 SQUAT CLEANS 65#
15 PULL UPS (BAND)
THEN: 400 M RUN
ALL I KNOW IS I WAS SO DISAPPOINTED IN MYSELF…FINISHED IN GOOD TIME, NEEDS TO BE BETTER.
MY PULLUPS NEED SOME SERIOUS HELP!!
FINISHED IN 16:45
what the heck for, you did great Sara!
400 M RUN, THEN:
3 ROUNDS
5 HSPU
10 SQUAT CLEANS 135/95
15 PULL UPS
THEN: 400 M RUN
Total Time == 16.09
RXD
“Kekoa”
HSPU – Pike
Squat Cleans -Rx
Pull Ups – RX
time – 20:09
“Kekoa”
20:14 as rx’d (Not happy)