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Friday, August 24, 2012

Saturday 8.25.12


1.  Shoulder Press
4 x 6-8

 2.  3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups

Record Scores as follows:
HSPU 19/15/14
KBS 21/15/13...

3.  Bullet Proof Shoulders
Demo Vid.

 Can you pick out the inefficiencies in each of these positions?
at

41 comments:

  1. UnknownAugust 24, 2012 at 2:17 PM

    Just to make sure I do this correctly, in the metcom round 1 will be :40 hspu/:20 rest/:40 kbs/:20rest/:40 hrpu /:20 rest/. :40 ctb / :20 rest. On to round 2 . . .

    ReplyDelete
    Replies
    1. Cheryl NassoAugust 24, 2012 at 7:37 PM

      I think that is correct otherwise he would have separated it

      Delete
  2. RapAugust 24, 2012 at 3:58 PM

    Kip or no kip on the HSPU?

    ReplyDelete
  3. Get Fit!!! with JasonAugust 24, 2012 at 5:12 PM

    What she said

    ReplyDelete
  4. CodyAugust 24, 2012 at 5:22 PM

    It almost looks like the metcon is a Tabata wod, with all 3 rounds of the first movement being completed before moving on to the second. However, I could be wrong...

    ReplyDelete
  5. Cheryl NassoAugust 24, 2012 at 7:37 PM

    I think I am going strict on hspu and pull ups

    ReplyDelete
  6. Cheryl NassoAugust 24, 2012 at 9:20 PM

    I think this is done like a 3 round workout... 1 round = hspu kb swings hr push ups and c2b pull ups movements work and rest time are built in though...'he would have specified 3 intervals of each movement :40 /:20 if he wanted us to complete all sets of a movement before moving on

    ReplyDelete
  7. UnknownAugust 25, 2012 at 3:06 AM

    1. 135# x 8, 140# x 8, 145# x 7, 150# x 5

    2. HSPU - 17/8/8
    KBS - 21/15/14
    HRPU - 19/17/14
    C2BPU - 18/14/13

    3. check

    ReplyDelete
  8. QuinnAugust 25, 2012 at 4:38 AM

    1. 135#x6, 115#x8, 115#x8, 115#x8
    2. HSPU - 21/13/10
    KBS - 19/20/16
    HRPU - 22/19/18
    C2B - 16/13/12
    3. Check.

    ReplyDelete
  9. AnonymousAugust 25, 2012 at 7:06 AM

    1. 115x8, 135x8, 155x6, 165x5, 170x3

    2. HSPU: 15/6/5
    KBS: 18/13/12
    HRPU: 18/17/15
    C2B: 14/12/11

    ReplyDelete
  10. AnonymousAugust 25, 2012 at 7:07 AM

    Did BPS too.

    ReplyDelete
  11. SchreinerAugust 25, 2012 at 7:34 AM

    1. 135#, 8/7/6/7

    2. Hspu 20/7/5
    Kbs 21/17/15
    Hrpu 23/17/14
    C2B 19/16/16

    3. Done

    ReplyDelete
  12. UnknownAugust 25, 2012 at 8:04 AM

    1) closegrip bench 165/185/195/195 x 8/8/6/6
    2) dips 20/15/13
    Kbs 20/18/20
    Psh 20/15/13
    C2B 12/10/10
    3) complete
    Still cant press overhead but rom getting better in shoulder can extend fully without pain

    ReplyDelete
  13. UnknownAugust 25, 2012 at 8:04 AM

    1. 65# x 6, 70 x 6, 70# x 5, 70# x 7
    HSPU 11/ 8/ 8. Kipping to baby shoulders
    KBS 53#. 19/ 15/ 15
    HRPU. 17/ 15/ 14
    CTBs. 8/ 8 / 8
    Doing bp shoulders now.
    Cheryl - Tks for the info!

    ReplyDelete
  14. UnknownAugust 25, 2012 at 9:37 AM

    1. 75x8 80x7 85x6 90x6
    2. HSPU - did negatives (still don't have these)
    KBS #53 - 20/17/13
    Hrpu - 18/17/16
    C2b - 9/9/8
    3 check!
    Love working on my weaknesses!!!

    ReplyDelete
  15. Cheryl NassoAugust 25, 2012 at 9:51 AM

    1. 85#x8 reps across
    2. HSPU9/7/6 strict
    KBS 17/20/21- was on a stop watch stopped too early to check time on first set
    HRPU 21/22/20
    C2B 7/7/7 strict
    3. Check
    I feel good!

    ReplyDelete
  16. Dan CampAugust 25, 2012 at 11:28 AM

    Press: 95, 105, 105, 115 x 8
    HPU: 8, 9, 7
    KBS: 14, 12, 14
    HRPU: 29, 15, 15
    C2B: 16, 14, 11

    ReplyDelete
  17. UnknownAugust 25, 2012 at 12:08 PM

    Sp 155 8x3 165 7x1
    hspu 22, 12, 7
    kbs 30 25 22
    hrpu 30 25 20
    ctb 22 15 11
    Haven't posted in a bit but have been following religiously

    ReplyDelete
  18. JRAugust 25, 2012 at 12:31 PM

    JR. New to site been following since August, love the programming.

    ReplyDelete
  19. JRAugust 25, 2012 at 12:35 PM

    46 m 5' 10" 197#
    125/130# x6 across
    Hspu 20/15/12
    Kbs 20/20/20
    Hrpu 25/20/15
    C2b 12/10/12

    ReplyDelete
  20. sarah leeAugust 25, 2012 at 12:58 PM

    65x 6,6,5,6

    HSPU-12,8,7 Scaled
    KBS- 12,10,9
    HRPU-15,15,15
    C2B-8,6,5

    Bullet Proof shoulders-done

    ReplyDelete
  21. CodyAugust 25, 2012 at 1:42 PM

    1. Shoulder Press: 100# 8x/100# 8x/110# 8x/115# 6x

    2. 3 Rds of:
    HSPU w/ 25# plates: 20/13/10
    KBS w/ 65# DB: 15/13/15
    Hand Release PU: 20/17/15
    C2B Pull ups: 19/15/16

    3. Barbell Curls 4x6 @ 70#
    4. Bullet Proof Shoulders: Done

    Skill work was 2x10 Pistols

    ReplyDelete
  22. potsyAugust 25, 2012 at 1:45 PM

    135x6,145x6,155x6,165x6

    HRPU - 31/18/14
    C2B - 20/13/12
    HSPU - 8/7/6
    KBS - 20/15/17

    Order a little different due to class size

    ReplyDelete
  23. UnknownAugust 25, 2012 at 1:56 PM

    1.120x8,125x8,130x8(barely),135x4.5
    *2min rest between sets
    2.3 Rounds of:
    HSPU-10/5/3
    KBS-17/14/16--(1.5pd KB w/8# of ankle wts strapped to it=61#--best i could come up with)
    HRPU-19/15/16
    (Had to go slow with this due to some shoulder discomfort I'm still dealing with)
    C2B PU-10/9/8
    3.BPS-Done. Needed this! Feel good

    ReplyDelete
  24. UnknownAugust 25, 2012 at 2:11 PM

    1. WOD
    HSPU 20,12,10
    KBS 19,19,18
    HRPU 25,21,18
    C@B 20,15,15

    Total = 212


    2. Press 3x8 #95

    ReplyDelete
  25. DominicAugust 25, 2012 at 5:15 PM

    Shoulder press:
    8x165
    8x165
    7x175
    6x185

    HSPU 15,12,10
    KB 22,21,20
    HRPU 22,21,20
    C2B 14,13,12

    ReplyDelete
  26. UnknownAugust 25, 2012 at 10:43 PM

    also, these athletes could improve their efficiency by wearing more reebok gear.

    ReplyDelete
  27. TadpoleAugust 26, 2012 at 2:56 AM

    Ok to go kipping on HSPUs?

    ReplyDelete
  28. ShermanAugust 26, 2012 at 5:02 AM

    1. Push Press: 115X6
    2.HSPU: 5, 3, 2
    KBS: 16, 16, 17
    HRPU: 18, 14, 15
    C2B: 8, 9, 10
    3.Check

    ReplyDelete
  29. EugeneAugust 26, 2012 at 6:31 AM

    1. Push Press: 75#x8, 85#x8, 90#x9, 95#x4
    2. HSPU: 3/3/3
    KBS: 16/12/12
    HRPU: 29/25/21
    C2B: 11/10/10
    3. Done

    ReplyDelete
  30. Dr.HewittAugust 26, 2012 at 8:03 AM

    1. press 4sets 125x8
    2. HSPU 14/8/7
    KBS 15/17/17
    HRPU 21/17/16
    C2B strict pullup 8/7/7
    3. no time for bullet proof, will do Sunday

    ReplyDelete
  31. JuliusAugust 26, 2012 at 9:38 AM

    1. 115# 8, 6, 6, 6
    2.
    HSPU: 5, 3, 4
    KBS: 18,14,14
    HRPU: 14,11,14
    C2BPU: 10,10,10
    3. Done

    ReplyDelete
  32. Mark LeeAugust 26, 2012 at 12:51 PM

    Back was a little tweaked in the box jumps the other day so called an audible-50 handstand push ups, first 30 strict, last 20 kipping. All broken up in small sets.
    3-6-9-12-15-18 Chest to bar pull ups
    4 rounds of bench 185x5, 10 Ring Rows not for time.
    No 2-3 mi run. Did 2 Rounds of Boat Race instead.

    ReplyDelete
  33. Bubba HagoodAugust 26, 2012 at 1:28 PM

    1. press 4sets 125x8 smoked

    2. HSPU 10/10/8
    KBS 14/12/15
    HRPU 29/15/15
    C2B 17/15/15
    total 176
    3. no time for bullet proof, will do Sunday

    ReplyDelete
  34. PJAugust 26, 2012 at 2:20 PM

    PJF
    Hspu11/9/8
    Kbs 15/15/15
    Hrpu 17/15/15
    C2b 12/13/16

    ReplyDelete
  35. Britt ArbanasAugust 26, 2012 at 9:46 PM

    Press # 75 8/7/7/6
    HSPU sad, with plates 6/4/2 and threw in some negatives when i failed.
    KBS 16/16/15 with #35 DB @ work, no KBS.
    HRPU 22/19/18
    Strict pull ups 8/5/3
    3. Done

    Yikes, that was a messy day.

    ReplyDelete
  36. TadpoleAugust 28, 2012 at 7:26 AM

    1. 4x6: 120#, 125#, 130#, 135#

    2.
    Hspu 12/6/6 (strict)
    KBS 18/15/15
    Hrpu 19/15/13
    Ctb 9/11/13 (kipped on 3rd set)

    3. Bulletproof shoulders - done

    ReplyDelete
  37. AnonymousSeptember 1, 2012 at 11:09 AM

    1. 125# x 8, 135# x 8, 145# x 6, 150# x 4.
    2. HSPU: 19/14/8
    KBS: 19/18/14
    HRPU: 20/15/15
    C2B: 16/14/11
    Did this WOD w/ Titin Vest.
    3. Check -- very spicey!

    ReplyDelete
  38. AnonymousSeptember 25, 2012 at 1:43 PM

    1. SP - 105#(8), 115#(7), 120#(6,PR), 120#(4)
    2. Metcon
    HSPU (9/7/6)
    *First time doing these from the floor without abmat since injury. used kip, felt good!

    KBS @ 53# (17/16/17)
    *Still not comfortable going heavier than 53# because of my back, but 53# felt pretty good.

    HR Push Ups (23/21/20)

    C2B Pull Ups (16/13/13)
    *First time doing these in a WOD since injury also, but felt good.

    *Felt like my scores weren't great on this workout, but I was happy to get through it as when I was injured I was unable to do hspu, swings and pull ups so I'm definitely moving in the right direction thanks to this program. Thanks Ben!

    ReplyDelete
  39. DannyBostwickMarch 21, 2013 at 8:10 AM

    My saturday morning class convinced me to workout with them, so I did filthy 50, which seeing as my met con is a little whack at the moment, time wasn't that great. 23:44.

    1. 95, 115,125, 135. 7reps across
    2. Metcon as follows.
    HSPU 10/7/8
    KBS 12/15/20
    HRPU 20/21/17
    Strict C2B 10/10/9
    3. Done

    ReplyDelete