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Friday 120127

Ricky Frausto Filed Under:
WOD
Skill/Strength

A. Bench Press 5-5-5 reps (3 minute clock)

We last bench pressed on Friday, December 30th. Did you come that day? If so, did you log your results? If so, you'll remember that it was a 1RM. I want you to take between 80 and 85% of the heaviest weight you lifted on that day and perform 3x5 at that same weight (sets across).

B. Barbell Inverted Rows - Max Reps x 2 (2 minute clock)

Place the bar in a position where you can at least get 8-10 reps or more. Make them clean and legit otherwise you're wasting time. Arms fully extended, chest touches the bar, no kip like movement to help you out.

Conditioning

Three rounds, each on a 4/2 minute clock, of:
50/35 Hand Release Push ups
20/10 Handstand Push ups
10 Hang Power Cleans, 155#/114#

You have 4 minutes to complete each round followed by a 2 minute rest period. For hspu, not only must the arms fully extend, you must also push your ears in front of your arms as if you were pressing a bar overhead.

Post all results to comments/Logwod.


This recent pic of Shelley from the Fittest Games was thrown into our newest order of logbooks.

These new books are all white and kick ass. If you haven't already picked one up, you'll want to get one of these.

 Check'em out HERE.

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8 Responses to "Friday 120127"

  1. Addi Says:
  2. I LOVE this picture! Shelley destroyed the broad jump. THems be some powerful hips...
  3. Shelley Says:
  4. 137# 3x5 bench press
    23 total inverted rows (16/7)

    Did various versions of scaling/Rx'd on metcon:

    Did 114# for HPC
    28 reps for pushups
    HSPU's were different # each round and I also added presses in 2nd and 3rd round as I was having trouble keeping legs on wall when fully pressed out (no rep) Presses weren't any easier either (used 30# DB's).

    In first round, at :30 left, I stopped HSPU's and did 10 cleans
    2nd and 3rd rounds at :40 left, I stopped and did 10 cleans. Last round, I only had 2 seconds to spare. HPC's were the only unbroken movement each round.

    I hit a wall on HSPU's so fast, and pushups were down to singles in each round for the last 8-10. I may have pushed for too many reps in a row at the beginning for pushups, but I'm not sure on these type of high rep metcons, how many I can "safely" do without burning out. Trial and error I guess...

    Great work 6 a.m.!!!
  5. Shelley Says:
  6. BC- Apparently 3 darts is not enough to keep this girl down :)
  7. paul Says:
  8. Fun morning.
    BP: 203, 208, 213
    2x10 inverted rows
    metcon:
    rd 1: 40PU, 2 presses with 40s, 10 with 35s, 6 HPCs @ 154
    rd 2: 30 PU, 10 presses with 35s, 5 HPCs @154
    rd 3: 20 PU, 10 presses with 35s, 10 HPCs @ 154

    Kind of all over the place. I didn't realize just how hard the presses would be after the PU!
  9. Jen Says:
  10. 132 for bench. Felt good today and I picked the right weight for once.

    Inverted PUs- 16 and then 12 reps

    The Metcon: It hurts to type.
    Rnd 1- 35PU, 7 HSPU and 10 HPCs at 114- not so bad.
    Rnd 2- death!
    28PU, 5 HSPU and 8 HPC @114
    Rnd 3- dead-er (its a word Addi)
    21PU, 1 HSPU and then DB press, 8 HPC @114

    Great pic of Shelley. The photographer for the Fittest Games did an incredible job. He really captured the event.
  11. BigD Says:
  12. Hit 252 on bench last Dec, so went in the middle (82.5%) at 208 for 3x5.
    Inverted rows, did 16 each round
    Did option B on the metcon, doing HSPU from a box.
    And I'm spent....
  13. Paula Says:
  14. Great pic Shelley and great work in the fittest games and the WOD Club Open!!! You ROCK!!!

    BP -108# for the 3 sets, Great job benching Hira! You almost had that last rep!

    Inverted rows- 17/9

    Metcon- Option C- Did Presses 20# in rd 1 and then did HS negatives for rd 2 and 3. I attempted to clean with just the bar and it rolled back and it skimmed my finger tip which didn't feel to good and my grip would have sucked with the heavier weight. So, I did deadlifts instead using the under grip.

    Signed up for the Warrior Dash at 1000am as well!!
    Can't wait!!!

    Great job 4:30!!! Good to see some faces I haven't seen a while!!!!
  15. BigD Says:
  16. Oh yeah, forgot to mention, awesome pic Shelley! And great job kicking ass in the WOD Club Open and the Fittest Games! You rock!

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