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Tuesday 05132014

12
May

Tuesday 05132014

Congratulations to Nate Dunfee for a stellar performance in this years North Central Regionals!  We're proud of you!

Congratulations to Nate Dunfee for a stellar performance in this years North Central Regionals! We’re proud of you!

Fitness 

A1.  Strict Press – [email protected] (Load Drop) 4-9% 

A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses 

B.  Every 2 Mins for 5 Sets 

15 x Ball Slams 

150M Row or 1 Lap around the back 

Performance 

A1.  Strict Press – [email protected] (Load Drop) 4-9% 

A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses 

B.  Every 2 Mins for 5 Sets 

10 x Lateral Box Overs @ 24inches/20inches 

125M Run (1 Lap) 

-Post results under comments

6 Responses

  1. Crysta P

    A1. 65, 60, 60, 60.
    A2. Done. Red + green bands. Felt better than usual for strict pull ups.
    B. Done. 16″ box. Last couple rounds felt good. Found a groove. Finished the last round in 1:13.

  2. Susan Kian

    Strict press 90/85
    Pull ups done…haven’t done these in like 5-6 months and they seemed pretty hard at the top…feel like I lost a lot of lat strength, need to do more strict stuff. Did a few strict HSPU between presses and I could manage 1 or two at a time. Tried a bar muscle up with skinny band and made one of them…once again lat strength is lacking…

    Kneeling press done
    Pendlay row done
    Bulletproof shoulders done

    WOD done

  3. Staci Vinz

    Sport:
    A1. 85. Deload @ 75#
    A2. With 2.5# plate.
    B. Done. Finally started to get into a rhythm on those lateral box jumps the last two rounds.
    C. BS: 200. Deload @ 180#.
    30 weighted GHD’s with 20# WB

  4. Nicole Chovan

    A1. 75..didn’t deload oops.
    A2. Done with 2.5 lb plate for 1 round and 5lb plate for rest
    B. Done. negative splits. Much tougher than it looks!
    C. BS. 200. Deload @ 175. Hips felt like junk.
    Then 2UB Bar MU every 2 mins for 5 sets.
    Some shoulder mobility.

  5. Lindsey Grace

    A. 60# press, different band combos for PU

    B. Did the 20in lat jumps…most rounds right around 1:30.

  6. Sara J.

    A. 75 (altho form was not tight on last two reps)…deloaded to 65 for 3 sets
    A2. 2 sets of pull ups with red band, 2 sets of chin ups

    B. Not a fan of the lateral jumps…

    C. Worked on strict and kipping HSPU
    Worked on bar MUs….. Couldn’t remember how to do them right away….. then finally got it

    D. Bent over row with 40lb DB