Tuesday, April 23, 2013

4/24/13

Strict press: find your 1RM
*12:00 cap*

 Seated DB shoulder press: 1X15-20, rest 3:00, 1X max reps
*8:00 cap*

 Shoulder circuit:
Upright row  3X12
Post raise  3X12
Clean shrugs 3X12
*8:00 cap*

 WOD

 How fast can you complete 5-4-3-2-1?
Wall climbs
Muscle-ups
*8:00 cap*

 Post loads and time to comments:

 Can You Build Muscle on a Low Carb Diet?
Running WOD:
10 X 100 yard sprints
Posted by at

27 comments:

  1. DeFApril 24, 2013 at 6:08 AM

    PRESS: 70 KG
    DB: 35 LB
    WOD: 5:42

    ReplyDelete
  2. PhilApril 24, 2013 at 6:43 AM

    Press: 115#
    DB: 35#
    WOD: 7:27 (strict pullups)

    ReplyDelete
  3. AnonymousApril 24, 2013 at 6:47 AM

    press:160#
    DB:40#
    WOD:6:36 (strict pullup)

    ReplyDelete
  4. KHarmonApril 24, 2013 at 7:04 AM

    135
    35
    4:16 (doubled strict pullups)

    ReplyDelete
  5. AnonymousApril 24, 2013 at 8:37 AM

    Press: 85#
    DB: 25#
    WOD: 6:58 (double kip pullups; end on max pullups)

    ReplyDelete
  6. BKApril 24, 2013 at 9:03 AM

    SP: 185#
    DB: 40#
    WOD: 9:00 (box WCs, bar MUs)

    Run x10

    ReplyDelete
  7. AlyxApril 24, 2013 at 11:12 AM

    SP: 70#
    DB: 20#
    WOD: 6:17 (jumping bar MUs)

    Run x10

    ReplyDelete
  8. Cooper PApril 24, 2013 at 11:30 AM

    SP: 75#
    DB: 15#
    WOD: 5:55(box WC, jumping bar MUs)

    ReplyDelete
  9. mikeApril 24, 2013 at 11:46 AM

    115
    30#
    6:40 (doubled ctb pullups)

    ReplyDelete
  10. dnlApril 24, 2013 at 12:19 PM

    SP 65#
    DB 20# (16 rep, 15 rep)

    Upright row 3X12 @ 45#
    Post raise 3X12 @ 5#
    Clean shrugs 3X12 @ 65@
    WOD: 7:14 (jumping bar muscle ups)

    ReplyDelete
  11. Catherine BApril 24, 2013 at 12:57 PM

    SP: 85#
    DB: 20# (18,17rep)
    Row, Raise, Shrugs: 20kg, 5#, 85#
    WOD: 29reps (Bar MU's @4)

    ReplyDelete
  12. JackieApril 24, 2013 at 1:36 PM

    SP: 75#
    DB: 15# (20, 21)
    WOD: 6:13 (Bar MU)

    ReplyDelete
  13. Craig MApril 24, 2013 at 2:01 PM

    PRESS: 165 LB
    DB: 45 LB
    WOD: 7:25

    ReplyDelete
  14. MetzgerApril 24, 2013 at 2:43 PM

    WOD: 5:59 muscle ups turned into pull ups...

    ReplyDelete
  15. aliApril 24, 2013 at 4:33 PM

    Press: 65#
    DB: 15# (20,25)
    WOD: 6:50 (bar)

    ReplyDelete
  16. GretchenApril 24, 2013 at 7:12 PM

    Press: 80#
    DB: 20# (16, 13)
    WOD: 6:00 (JMU, Not standard wall climbs)

    ReplyDelete
  17. HenryApril 24, 2013 at 7:28 PM

    Press: 110#
    DB: 30# (15,16)
    WOD: 4:51 (BMU)

    ReplyDelete
  18. DerekApril 24, 2013 at 9:20 PM

    Press: 165#
    DB: 30# (17,15)
    WOD: 6:18 (Bar)

    ReplyDelete
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  22. dritzApril 26, 2013 at 8:08 AM

    Press: 100#
    DB: 30# (15,13)
    WOD: 5:48 (pull-up)

    ReplyDelete
  23. aAntonicelloApril 27, 2013 at 9:44 PM

    Press: 95#
    DB: 25# (20, 11)
    WOD: DNF (5 wc - 5 mu - 4 wc - 1 mu) **Got 6 muscle ups!**

    ReplyDelete
  24. AnklebiterApril 29, 2013 at 10:53 PM

    Press: 80#
    DB's: 25# (20, 23)
    UR: 16kg/ PR: 8#/ Shr: 85#
    WOD: 6:05 ( JMU... set at #4)

    ReplyDelete
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