Come out and join us this Friday night at Vinifera Wine Bar in Reston (located in the Westin Hotel lobby) to say farewell to Mike Ponder. Since taking a job in Baltimore we will sadly not be seeing him around Hammer Down as much. We will be getting together around 7:30pm for drinks, we hope to see you there.
Also, don’t forget to register for the Halloween Havoc. We are approaching the deadline for the shirt order.
Tuesday WOD:
A) Press – 15 minutes work up to a heavy single.
B) AMRAP 14
7 Strict Pullups
7 Strict Presses 95/65
Post load and total number of rounds to comments:
Compare to: 120625
19:47 rx’d
Ugh…that was supposed to go under Mon. My bad :/
My 7am is open. Early meeting. Switching to 5:30 pm class
6am open
Sorry for the late notice. 6am open switching to 630pm
A. 88#
B. 4 rds + SP + 3PU Rx
Spent over a minute trying to get a 4th pull up ha!
A) 120(PR)
B) 6 rounds + 1 PU @78
83#
6 rds, 53#, red band
A) 120
B) 6 rds + 7 PU + 5 Press @ 80#
a) 105
b) 5 rounds + 2 pu @ 75 and red band
Shoulder still weak. Sounds like rice crispies.
A) 130
B) 6 rds + 4 pullups rx
Thanks Kevin.
A) 180
B) 10 rds, 7 press, 3 pu’s RX
You did awesome.
A) 125
B) 5 rds + 3 presses
A) 115 – tied PR. Cannot get through this level
B) 5 rounds + 7 Presses. 85#. (10# heavier than June, for same #reps)
A) 115# 120(f)
B) 5 Rounds + 4 Pullups @ 93# (not a scale – couldn’t get weights and bar to make 95#)
A) 130 (PR)
B) 5 rds + 7 Press all Rx
Great workin with Tony, Timbo and the
Master
nice one today lewis
A) 166 (pr)
B) 7 rnds (red band w/ thin orange (2-7))
I dislike pullups and they dislike me.
Thanks for the motivation Chris.
Nice lifting today.
A) 78#
B) 4 rds + 4 press, rx
A) 145
B) 9 Rd’s Rx
A) 160
B) 6 rounds. 1 round of pull ups with red band. Everything else RX.
A) 125#
B) 7 Rounds + 7 Presses and 3 Pullups @ 83.
Leo, Timbo and Coach Todd – thanks for the push!
A) 135
B) 9 Rounds + 2 push press RX
A 70.2
B 4 rds+ 7 SP 53#
A) 150# (155 with a slight push…)
B) 7 rounds Rx
A) 83# pr
B) 6 rds + 4 presses at 65# us blue then green band
A) 150#
B) 8 rounds RX
I won’t be able to make my 530
a) 185 b) 9 rds+7 strict press+ 3 pull ups
a) 120 b) 6 rds @85# press Green Band pull ups
A)125 130f B) 5rds +7 pull 3 press #85/blue then green
A) 150 B) 8rds (6rds with blue band)
A) 62 pds.
B) 6 rounds with fat red band
A) 165pr
B) 10 + 2 press
A) 83#
B) 6rds + Press + 2 PU @ 65.2#, 2 PU @ thin red band and 5 PU @ red band
A) 125
B) 5 rounds + 5 pull ups Rx
Started on pull ups
A) 105#
B) 5 rounds + 7 press (red band)
A) 110#
B) 6 rds +3 press (85#, thin red band)
WOD: 120 / 5 Rounds + Pullups Rx
-Tied pr for A, and i got only 5 rounds last time
A) 165F so close…
B) 7rds – 1pu rx
A. 78 (pr)
B. 4 rds + 7 press + 3 pull ups
65#, red band
125
5rds + 2 press Rx
MOD A. deadlift 243# B. 10 rounds and 3 DLs, DLs at 135.2 and 24″ box jumps
A) 73lbs
B) 8 rounds w/47lb and blue and red bands
A) 165
B) 8 rds w/95, 2 rds no band, 6 rds skinny purple
A) 135#
B) 6.5 rounds; using 95# and green band
A) 115
B) 6 rds plus 7 @ 75#
Wrist issues on WOD
A) 94lbs
B) 11 rounds + 3 strict press Rx
93
5 round + press + 5 PU
65#, 2 rounds blue red, rest with green red
62 #
8rds + 3 sp @ 45#
A. 98,
B. red and blue band for part two
A) 180
B) 7 rds + 7 press (95# and big purple band)
a) 65#
b) 5.5 rounds at 50#/blue band
A) 135
B) 9 rds + 1 pull up ( half pull up with blue band)
A. 135
B. 8 rds. 75#. 3 rds no band, 5 red.
9rds + press RX
145 / 8 rd rx