3x5 Barbell Shrugs
SWOD: Weight
Ok so we are adding some old school weight lifting movements into our routine. We are hoping to develop that shoulder shrug and get fast and explosive cleans.
Warm up, 3-4 sets then set your weight and all 3 sets same weight for 5 reps. Get those traps to touch your ears.
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Programmed: Tue,Feb 13,2018 Thu,Jan 18,2018 Wed,Sep 13,2017 Tue,Jul 18,2017 Tue,Jun 27,2017 Tue,Jun 13,2017 Wed,May 17,2017 Wed,Dec 7,2016 Wed,Nov 30,2016
| Bill | 265 Rx | 3 x 8 | | Jake W | 225 Rx | | | Rom | 205 Rx | | | Umair | 205 Rx | | | Eric S | 205 Rx | Go heavier next time. Probably 225. | | Sebastian | 185 Rx | | | Keyton | 185 Rx | | | Steve B | 185 Rx | | | Kaye | 155 all sets Rx | | | Jenifer | 145 Rx | | | Shyenne | 135 Rx | | | Aalap | 135 Rx | | | Darnelle | 125 Rx | first time with this one | | Christine W | 100 lbs Rx | | | bobbi | 90 Rx | | | | Results Posted: 15 |
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3 Rounds Max Reps Pull Up's
SWOD: Reps
Today you must get three sets of Max Rep Unbroken Pull Up's, if your goal is strength then use Strict, if you are trying to improve your timing, rhythm, or overall pull ups you can Butterfly or Kipping - Please note which method you use as to accurately track progress.
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Programmed: Tue,Aug 28,2018 Thu,Aug 9,2018 Wed,Jan 31,2018 Wed,Jan 17,2018 Thu,Jan 4,2018 Tue,Jun 13,2017 Mon,May 15,2017 Thu,Mar 23,2017 Thu,Mar 16,2017 Tue,Jan 24,2017 Wed,Dec 21,2016 Mon,Nov 28,2016
| Eric S | 16-15-10 Rx | Strict | | Keyton | 15-20-15 Rx | | | Bill | 13 - 9 - 9 Rx | Strict | | Umair | 8-7-6 Rx | | | Jake W | 8-6-5 Rx | | | Jenifer | 5 5 5 Rx | | | Kaye | 2X green 2x purple Rx | | | Aalap | 10-10-9 | purple band | | Shyenne | 10-10-7 | Not Rx | | Steve B | 9-5-7 strict | Not Rx | | Christine W | 7-7-7 | blue band | | Darnelle | 6-5-6 | hard ring rows | | bobbi | 5-7-5 | box | | | Results Posted: 13 |
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5 RFT Ring Dips/Push Press
DWOD,Rounds for Time: Time-Rx2+
5 Rounds for Time:
7 Ring Dips
10 Push Press
RX+ PP@135/75
RX:115/65
RX2: 95/55
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| Bill | 8:06 Rx+ | | | Rom | 8:29 Rx+ | PJ XD | | Darnelle | 6:34 Rx | ring dip negatives | | Kaye | 9:05 Rx | green banded dips | | Eric S | 9:31 Rx | | | Keyton | 11:15 Rx | | | Christine W | 4:45 Rx2 | blue band for ring dips, 55 lbs | | bobbi | 7:51 Rx2 | 20# standing dips | | Shyenne | 8:08 Rx2 | 75# push press | | Aalap | 9:51 Rx2 | 75# push press | | Jake W | 9:53 Rx2 | | | Jenifer | 10:36 Rx2 | | | Steve B | 11:00 Rx2 | | | Sebastian | 11:43 Rx2 | assisted, 95 | | Umair | blue band for ring dips Rx2 | | | | Results Posted: 15 |
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Elements Skill
Elements: No Results Tracked
Warm Up - 5-10 minute Jump Rope
Stretch and mobilize shoulders, hips and wrists
Review:
Knees to Elbows
Wall Ball
Push Jerk
After WOD review resting, over-training and muscle building process
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Programmed: Thu,Jun 21,2018 Tue,Nov 28,2017 Tue,Oct 10,2017 Thu,Sep 14,2017 Tue,Aug 22,2017 Tue,Jun 13,2017 Sat,May 6,2017 Thu,May 4,2017 Tue,Apr 18,2017 Thu,Mar 30,2017 Thu,Mar 2,2017 Thu,Feb 16,2017
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Elements Skill WOD
Elements: Reps
3x through Circuit - 30 sections per station on running clock
Jump Rope
K2E/Knee Raises
Wall Ball
Burpees
Rest
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Programmed: Thu,Feb 7,2019 Tue,Dec 11,2018 Thu,Oct 18,2018 Tue,Oct 16,2018 Thu,Sep 6,2018 Thu,Aug 16,2018 Tue,Aug 7,2018 Thu,Jul 26,2018 Tue,Jul 17,2018 Thu,May 17,2018 Thu,Apr 19,2018 Thu,Mar 29,2018
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was Bench Press 1 Rep Max on Feb 12,2019 (8 days ago)
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