Main Course:
Skills & Strength:
- Shoulder Press
- 70% x 3
- 80% x 3
- 90% x max reps (TO FAILURE! )
- rest 3 minutes
- Push Press (same load as shoulder press)
- 70% x 3
- 80% x 3
- 90% x max reps (TO FAILURE! )
- rest 3 minutes
Fortitude:
- ‘A message to you Rudy’ Partner Judged WOD
- 3 rounds
- 1 minute KB Swings, modified Russian
- 30 seconds rest
- 1 minute Burpees
- 30 Seconds rest
- 1 minute KB Swings, modified Russian
- 3 rounds
Dessert:
- 30 GHD Situps for Time
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Press : 78 x 3
Push Press: I didnt follow the rule and went up in weight, 103 x 3
WOD: 122 RX
Dessert: yup, all 30
Press: 113# x 4 (PR)
Push Press: 11 @ 113#
“A Message to Rudy” 122 Rx … Chef – you always have the best names for workouts. Love it.
Dessert: 1:30 give or take. didn’t use a clock
Press: 98×3
Push Press: 98×11 – I ran out of gas
WOD: 124 rx (49,46,39)
Dessert: All 30 for once
It’s been brought to my attention that I can’t remember my numbers so well.
Rounds on the WOD were: 49 (34, 15) 39, (32,7) 36 (27,9)
Press: 115 x 4
P Press: 135 x 9
WoD: 110 Rx
Press: 53×6 (fairly happy with this)
Push press- hurt my palm so decided not to do this.
WOD: 106. Used a blue KB (which was probably too light, but there were no yellow bells left)
Press: 125×11
Push Press: 125×14
WOD: 142 rxd
Press : 155 x 7 (1 more then last time)
Push press : 155 x 10
Wod : 97 wow I am slow on burpees
SP: 68# x 6
PP: 68# x 10
WOD: 117 Rx
Press: 130 x 7
Push Press: 130 x 9
WOD: 120 Rx’d
Desert: 30 GHDs in 1:15. had Josh time me.
Press: 83 x 4
Push press: 83 x 16
Wod: 130 rxd
20 ghd’s
Press: 110×7
Push: 110×7
WOD: 96 RXD
Press: 53×3
Push: 53×9
WOD: 91 (yellow bell and burpees on my knees)
Press: 65 x 2
Push Press: 73 x 6
WOD: 124 (blue KB)
Dessert: 30 but don’t know time, slow
Press: 205X4
Press: 205X9
WOD: 93 RX …w/Hronn..just sayin :-p
Dessert: 20