Chrys working through the On Ramp Program!! Contact Information to start the best Start-Up Program Around! We See Results, and thats all we care about!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Mobility Circuit
Thor. Extension(Lacross Balls or Foam Roller)
Kipping Skill Work
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Press, 5 sets of 3
*Compare to April 5th, July 9th, and September 14th.*
B. “Tequila Mixer”(3 Rounds for time of):
10 Pull-Ups
10 Push Press
10 Burpees
*Level 1*
Banded Pull-Up and Push Press @ 75/55
*Level 2*
Chin Over Bar Pull-Ups and Push Press @ 95/65
*Level 3*
Chest 2 Bar Pull-Ups and Push Press @ 135/85
III. Competitors Strength Schedule(Morning Session):
1 Rep Max Back Squat, 1-1-1-1-1-1
Post Weights Used and Time to Complete to Comments.
Jill, Rita, where were you guys??
level 2 time 9:38(?) Push press 2 @ 95lbs
Jessica, congratulations on your double under yesterday!!
cant wait to tackle this wod!! Omalley switched it up again on us after a suggestion by dillon in which the competitors will do strict pullups instead of chest to bar…. we will see how this works bc i suck at strict pulls!!! but it will help me in the long run!!!!! see u all at 530pm!
good luck ross, I will do the pullups for you, you can do my push presses lol.
Finished my wod in 5:06 with 85lb.See you thursday nite at 6:30 then kitchen.
Good job to everyone in the 5:30 a.m. class today! Matt and Bruce you are both machines!
I didn’t have a 3 rep max before today for the push press. My one rep max was 115 October 14th. My 3 rep max is now 120! Very happy with those results.
Finished the WOD today 7:59 @75lbs
My shoulders are feeling mighty tender!
Know what’s good tender, Kyle….MEAT!
today was a crazy day with Dillon back squating in the morning with failing at 315 (ok with it) then afternoon wod Pushpress 205lbs not a Pr but again happy with it 520 on the Metcon with all strict pullups (sucked ass) and 135 push press…..after that Dillon and i did a pyramid handstand push up at 6-4-2-4-6 which was absoltely AWFUL!!!! hated it wish i never did it…….but happy when it was over…. hahahaha dillon killed the HSPU tho!!!
see u tomorrow everyone get ready for a good day of training tomorrow!!!!
Ross great job today for sticking it out on the handstands … even though I only caught the last bit of it. Got 100# for my 3 rep max. Did the workout with 75# and finished in 7:38. Good job to the 630pm class!
today was a long day but am happy i got it all in. pr on my back squat at 275. failed at 222 on push press ill get it next time tho. did the wod in 417 with strict pullups and 135 on the push press. the hspu pyramid was unnecessary but was happy when it was over. nice job workin throught the pain ross. its nice to see the huge turnout for the 530 pm class keep it up.
so i know i’m a bit late posting to this….miss you 5:30 amers…i will definitely be back next week once works settles down at the new job! looks like you guys did amazingly this week! keep it up :o)