rowing and push ups

Row 5 minutes
5 minutes hand release push ups
Row 5 minutes

1208

51 

1124

2nd day w new rower.

Cindy 1/8/21

 Scaled push ups either to black box or tailgate of truck (F150)

Completed 12 rounds plus 5 pull ups and 6 push ups (truck)

Pus ups as follows (split rounds were Rx/black box, truck means all 10 done on tailgate): 10,10, 10,7/3,6/4,8/2,7/3,8/2,4/6,4/6,truck,truck

Totals 65 pull ups, 74 push ups, 27 ploy box push ups, 26 truck push ups, 180 air squats

Macy got 15 rounds plus 5 pull ups and 6 push ups using wooden box w 45# bumper to do jumping pull ups and black box for push ups after the first 2 rounds

Tabata w Macy

WOD with Macy in garage - Jan 5, 2020- 13th CF anniversary 

Pull ups (kipping) 10,9,7,7,5,5,5,5=51

Push ups 10,6,4,4,4,4,3,3=38

Sit ups 8,8,8,8,7,7,7,7= 60

Squats 15,13,12,12,12,12,13,13=102

Total=251

Dan Henderson

5 min AMRAP
3 115# hang power clean
5 hand release push up
7 knees to elbows
(4 rounds plus 3 power cleans and 4 push ups)
Rest 1 minute

5min AMRAP
5 165# deadlift
7 95# push press
(4 rounds plus 5 deadlifts)

Rest 1 minute

5 min AMRAP
3 pull ups
5 burpees (OTB)
7 53# KB swings
(4 rounds)

4 min. row and push ups

4 min row -1033
4 min push ups - 55
4 min row -916

death by pull ups 12+11=89

21-15-9 deadlift and push ups

21-15-9
185# deadlift
push ups

time 4:10
all sets unbroken, but I rested in the up position on pull ups a few times

Wod

3 strict press 20x1 125,130,135,135,135
5x5 chin ups 21x1

4 rounds
2 min
6 wall run
AMRAP HR push ups 26,21,18,16
Rest 2 min

10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

10/7/14

10...1
Push ups (even minutes clapping, odd min regular)
Sit ups

4:33

10/06/2014

Chip away!

5 rounds, 60 sec rest/ b/t movements:

4-6 Deadlift 275x6, 295x6, 315x5, 325x4, 335x4

Max reps push ups 60 seconds 36,28,21,22,20

10 Alt Rev DB lunges 10  35,35,35,35,35

8-10 DB press 30x10,35x8,30x8,25x10,25x10 

30-45 sec plank hold 

9/19

3 times through, 45seconds rest b/t
back squat 10 @ 30X0
135,155,145

db row 10@ 2111
40,45,50

heavy kb swings 10
70#

conditioning:
4 rounds of 3 minute sprints
5 pull ups
10 push ups
15 squats

start each round where you left off

11 rounds + 5 squats

totals: pull ups 60, push ups 120, squats 170

9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

9/5

Deadlift 5x275, 5x305, 5x325

Wall walk 3x4

Conditioning 10:34
660m run
25 hr push ups
50 squat
25 hr push ups
660m run

Bench press, pull ups, conditioning

Bench press 135x6, 165x5,175x5,185x4
Accumulate 50 dead hang pull ups..check

Conditioning for time:
50,40,30,20,10 53# KB swings
25,20,15,10,5 hand release push ups
10:27

lunchtime WOD!

7 minute ladder (1,1,2,2,3,3,4,4,...):
135# thrusters
pull ups (kipping tight core)

got thru round of six plus 2 thrusters.  first five rds unbroken,  6 thrusters done 3/3.


pt 2
meters rowed in 4 minutes
push ups in 4 minutes
meters rowed in 4 minutes

1012m
57 push ups
905m

farmer carry...95,120,120,120,95

waiters walk...60.60.60.90.95
tabata
sit ups 10.10.10.9.9.9.9.9
squats 17.17.17.14.15.16.15.15
push ups 8.8.9.9.8.7.6.6
pull ups (strict) 5.5.5.4.4.3.2.4
total 294

Chief

Chief

Five 3-minute rounds with 1 minute rest between rounds of AMRAP:
5 135# hang power cleans
6 push ups
9 squats

rounds and partials completed were:
‎6
5 +1 clean
4 + 3 cleans and 4 push ups
4
4
Totals: 73cleans, 142 push ups, 207 squats

Murph

Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
w/ 20# vest

Time...around 50 minutes...timer issues!

Mash up!

10 minute mash up:

4 minutes strict pull ups
3 minutes handstand push ups
2 minutes hand release push ups
1 minute double unders


‎35 pull ups, 18 hspu, 33 push ups, 23 double unders


50 burpees...20, 15,10,5 rotate with Kent & Nathan ...5:06