A)
Deadlift
2-2-2-2-2-2-2-2
Rest exactly 60 seconds between rounds
Rest 3 minutes
B)
Front Squat
2-2-2-2-2-2-2-2
Rest exactly 60 seconds between rounds.
C)
100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)
Comments
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my 7:00am is open
My 6 am is open
Ill take a 6. Thx kathleen
My 7am is open
Working late – 6am open
My 6am is open
7am open
my 7AM is open
A) deadlifts 215×6, 235×2
B) front squats 153×4, 158, 163, 173, 163
C) 100 GHD situps
Felt really good today.
A: 255,255,255,255,255,275,305,305
B: 155,155,155,155,155,155,155(1),155(1)
C: 40x KTE, 40x Situps, 20x leg levers
Started on B. Always a joy to lift with Thi.
a: 245 (for 3 i think), 225
b: 165 (1), 145
A: 355 x 8
B: 225 x 8
C: 25xGHD, 25xKTE, 25xab mat, 25x roller
A: 355 x 8
B: 165 x 8
C: 100 ab mat
A & B were both lighter that they should have been, for C I got lazy and didn’t feel like hanging my bar so ab mat won.
A: 255 x 1, 285 x 7
B: 173 x 2, 193 x 6
C: 100 ab mat
DL – 225×2, 245×4, 265×2
FS – 165×4, 174×4
25 GHDs
25 KTE
25 hollows
25 sits
DL 255
FS 155×3, 175X3, 185, 195
100 situps
10 KTE
A) 255 x 4, 275 x 2, 305 (1), 305 (F)
B) 175 x 2, 185 x 6
C) 25 KTE’s, 25 sit ups, 25 GHD sit ups, 25 ab wheel roll outs
Note: Started on front squats (B). Failed miserably on last 3 dead lifts.
Jimmy rocked it today on the dead lifts!
BTW, who drives the old school Land Rover Defender with Mass plates at the box? LOVE THAT VEHICLE!
FS: 145 x6, 165 x6, 175 x4
DL: 195 x8, 215 x8
Cannot make the 9:30. I will try to make the 10:30
FS: 105×8
DL: 168×8
40 ab mat situps
25 Hollow Rocks
10 KTE
25 Leg Levers
Good times with the morning crew!
A) 255×8 DL
B) 175, 195×5, 175, 200 (PR)
Thanks for the push Kevin! And the GHD tip…
FS: 105 x8
DL:168 x8
25 ab mat, 25 windshield wipers, 25 V-ups, 10 tuck/straddle things, 15 tuck ups
FS- 145×4, 165×4
DL- 225×2, 245×4, 265×2
25 GHD’s
25 KTE
25 H Rocks
25 Sit Ups
Nice workin with the Herb
Front Squats: 205×16
Deadlift: 315×14; 335×1
Ab work: 40 T2B, 20 abmat, 20 K2E, 20 GHD
A) 255
B) 155 x 3, 165 x 3, 175 x1, 185 x 1
Ab mat situps
A. 155×8
B. 95 first 3 rounds, 100 last 5 rounds
C. 100 abmat situps
Note: should have stuck with the 165 on the DLs and I think I could have gone up another 5# on the FS.
Front Squats: 205×6, 215×2
Deadlift: 345×7, 365×1
100 GHDs
A) 225#
B) 145#
C) 75 situps with 30# slam ball; 25 leg levers (was going for 100 situps but couldn’t do it today).
FS #155
DL #115
Abmat
Happy Valentines Day HDCF Love Bugs
Oops! Switch those digits.
275×8 DL, 185×1, 195×2, 205×2, 215×3, FS dropped last rep.
A) Deadlifts = 195 x 8 sets
B) Front squats = 113, 123, 133, 143 x 2 sets, 148 x 3 sets
C) 50 T2B (worked on kip) 50 GHD sit up’s
Thanks Holley for being my lifting buddy today
DL 315 x 2,2,2,2 335 x 2,2 385 x 2, – got carried away and back was toast…
FS 185 x 2 195 x -,2 205 x 2,2 215 x -,dnf… back tighted up
60 ab mat
10 KTE
10 ab wheel
20 GHDSU
DL – 135 x 4, 145 x 3, 155×1
FS- starting at 95….worked up to last 3 rounds at 116#
100 sit ups
a) 365×8
b) 225×4, 245×2, 265×2
c) butterfly situps, landmines, KTE
DL 170#
FS. 85#
All 8
a. 335×4, 355×2, 385×2
b. 225×1, 245×4, 265×3
c. 30 toes to bar, 30 ghd, 30 land mines, 10 roll outs
DL: 335 x 8rds
FS: 225 x 8rds
100 situps
A. DL 300# x all
B. FS 200# x all
C. 25 GHD, 25 SU, 10 K2E, 10 T2B, 30 WB 25# side 2 side
Yay – no MOD today!
A. started at 103# and went up to 138#
B. started at 83# and went up to 118#
C. GHD, su, leg levers, “don’t let your feet touch the ground when someone pushes your legs down”
yay!
530PM open…work related
A. DL 135 x 2, 145 x 2, 165 x 2, 185 x 2
B. FS 115 x 2, 145 x 2, 165 x 2, 185 x 1, 165 x 1
A) DL: 205 205 205 225 225 245 245 255#
B) FS: 95 115 115 125 125 145 145 125#
C) 25 land mines, 25 GHD, 50 abmat
Front Squats: 205 – very poor on F/S
Deadlift: 315×14; 335×2
Ab work: 20 T2B, 40 abmat, 15 GHD, 25 landmines
FS-115# for all 8 sets
DL-195# for 3 sets and 215# for 5 sets
100 GHDs
A.) Front Squats- 173# x2; 193# x6
B.) Deadlifts- 265#x1; 285# x7
C.) 25 GHDs, 50 situps, and 25 ab rollers
FS: 135 x2, 155×2, 175×4
DL: 205, 225, 235×2, 240, 245, 265×2
Thanks for being my partner Justin.
FS: 5 rounds at 145#, failed at 155#, 7&8 at 145#
DL: 3 rounds at 215#, only got 1 on rd. 4, round 5-8 at 205#. (previous DL max was 213..)
C. 25 ghd sit ups, 50 t2b(worked on stringing together), 25 k2e
happy heart day
Nice work Amanda… fun lifting with you. You did GREAT!
DL: 173 # for 3-4 rounds
FS: 118 # last round
A) 3 Rds x 235 (my previous 1RM), 5 Rds x 245
B) 1 Rds x 135, 7 Rds x 145
A) 135 x 2, 155 x2, 175 x3, 205
B) 205, 255, 275, 295, 315, 325, 335, 355
C) 40 situps, 40 KTE, 20 GHD
Sarah, thanks for being a great partner! Much appreciated.
FS: 145 x 5; 155 x 3
DL: 255 x 7; 265 x 1
35 T2B; 30 GHD; 25 weighted situps (30#); 5 weighted situps (50#, ugh); 5 KTE (Tried kipping and fully failed)
A) 115 x 2, 135 x 2, 155 x 2, 165 x1-could have added some more
B) 95 X 7,115 x 1(PR)
C) 50GHD, 50 AbMat
Thanks for the coaching tonight Kevin, big help!
WOD: DL- (275 x 3), (295 x 2), (310 x 3) / FS – (185 x 2), (205 x 2), (210 x 4)
-All final lifts were at 90% of 1RM
-50 GHD
-50 Landmines at 55#
DL: # 113,123, 133,143, 148,153 (x3)
FS: # 70,75, 85, 95(x2),100,105,115
ABmat
DL: 155
FS: 115
Ab mat / ghd
A) new deadlift setup with hips lower killed me but should help in the long run.
225×10 275×4 315×2
B) 225×4 245×4 265×4 285×2 305×1(f)
Felt strong on the front squats went for 305 which is a 1 rep max
C) 10 t2b 10 kte 25 land mines 20 ghds 10 situps 10 weighted situps 15 kte
DL: 155
FS: 75
10 ghd’s, weighted su (25#) and some ab rolls
275 x 8
175 x 8
100 SUs
a) 365
b) 225×2, 255×6
A) 225×8 DL
B) 145×8 FS
C) 100 situps
DL – 75
FS – 35
weighted sit ups and land mines
DL – 95X3, 105X2, 125X2
FS – 85X3, 95X3, 105X2
25 Landmines, 25 GHD, 25 Abmat, 25 landmines
A) 215 x7, 225
B) 95, 110, 115×4, 105×2
DL 135
FS 95