Mid week bro/bra Session

Sep 5th, 2013

Category: Competitor

Mid week bro/bra Session

Mobility BANDits

Mobility BANDits

Warm-Up
Play with odd objects, move them out to the 200meter line.

Speed Strength
1. Strict press with bands 8×3 on the minute or faster – this should take no longer than 10 minutes

2. Power Clean & Jerk – 15 minutes to get through this
2-3-4-3-2

WOD – Teams of 3
AMRAP 5 Minutes
50m Farmers carry (110, 70 in each hand) 200-300m line – 2 people at the 200 to start, 1 at the 300, grab a stopwatch

Rest 2 about minutes

AMRAP 5 minutes
50m SandBag Carry (100, 70), 2 people at the 200 to start, 1 at the 300

Rest about 2 minutes

AMRAP 5 minutes
3 Stone 2 Shoulder (150, 100ish)

Rest about 2 minutes

AMRAP 5 minutes
3 Keg/Viper Ground to Overhead (110, 80ish)

* Scale weight where necessary

DISCUSSION 32 Comments

  1. Matt H 09/06/2013 at 5:23 pm

    Press w/red bands mostly @80
    C+j 235(1), 225, 215(3), 215, 215
    WOD: it was just josh and I, so there was short rest intervals

  2. Matt H 09/06/2013 at 5:23 pm

    Press w/red bands mostly @80
    C+j 235(1), 225, 215(3), 215, 215
    WOD: it was just josh and I, so there was short rest intervals

  3. Heather 09/06/2013 at 4:26 pm

    Press: 25×6; 30×2
    C&J: 115-120-125-125-130

    Wod: with Rachel and Erica

    I did: 77 stone, 39 keg and a few rounds with the Viper

    In other news, I power cleaned 145 yesterday no problem (10# PR). I know this is nbd for a lot of toasties, but this is huge for me. Programming is def working:-)

  4. Heather 09/06/2013 at 4:26 pm

    Press: 25×6; 30×2
    C&J: 115-120-125-125-130

    Wod: with Rachel and Erica

    I did: 77 stone, 39 keg and a few rounds with the Viper

    In other news, I power cleaned 145 yesterday no problem (10# PR). I know this is nbd for a lot of toasties, but this is huge for me. Programming is def working:-)

  5. Manny Rodriguez 09/06/2013 at 2:38 am

    Press 85 red band/c&j 185
    Stone 120 finish last 2 rds with 110/keg 75 didnt didn’t keep track our reps..mike/serg

  6. Manny Rodriguez 09/06/2013 at 2:38 am

    Press 85 red band/c&j 185
    Stone 120 finish last 2 rds with 110/keg 75 didnt didn’t keep track our reps..mike/serg

  7. Erica 09/06/2013 at 12:41 am

    Press: 35# with red bands
    C&J: 165# (2), 165#(3), 165#(4), 170#(3), 175#(2)
    AMRAP with Heather and Rachel:
    Stone (95#): 13
    Keg(Viper): 27
    Sandbag: 18
    Farmer’s carry: 12

  8. Erica 09/06/2013 at 12:41 am

    Press: 35# with red bands
    C&J: 165# (2), 165#(3), 165#(4), 170#(3), 175#(2)
    AMRAP with Heather and Rachel:
    Stone (95#): 13
    Keg(Viper): 27
    Sandbag: 18
    Farmer’s carry: 12

  9. KA 09/05/2013 at 11:34 pm

    Press: 35# with red bands
    C + J: 115# (2), 125# (3), 130# (4), 135# (3), 140# (2)..need to work on my form for the jerk.

    AMRAP with Meg and Mel…cannot remember all the individual scores.

  10. KA 09/05/2013 at 11:34 pm

    Press: 35# with red bands
    C + J: 115# (2), 125# (3), 130# (4), 135# (3), 140# (2)..need to work on my form for the jerk.

    AMRAP with Meg and Mel…cannot remember all the individual scores.

  11. depriz 09/05/2013 at 5:12 pm

    Press: 65# + red band
    C&J 190×2/180×3/175×4/190×3/205×2

    AMRAPs w/ Crowley and Biscoe – Crowley’s numbers came close- 18 on stone- 21 on Sand bag….
    Keg (95#): 16
    Stone (130#): 18
    Sandbag: 21
    Farmer’s carry: 12

  12. depriz 09/05/2013 at 5:12 pm

    Press: 65# + red band
    C&J 190×2/180×3/175×4/190×3/205×2

    AMRAPs w/ Crowley and Biscoe – Crowley’s numbers came close- 18 on stone- 21 on Sand bag….
    Keg (95#): 16
    Stone (130#): 18
    Sandbag: 21
    Farmer’s carry: 12

  13. Rachel 'Goose' 09/05/2013 at 5:06 pm

    Odd-objects -Yes!! 🙂

  14. Rachel 'Goose' 09/05/2013 at 5:06 pm

    Odd-objects -Yes!! 🙂

  15. Biscoe 09/05/2013 at 3:09 pm

    strict press: up to 105# w/ red bands
    cj: up to 225#
    wod: w/ depriz & crowley…see crowley’s post for our beast #’s

    …told all the boys in the office, “I started my day w/ kegs and atlas stones, how’d you start yours??”

  16. Biscoe 09/05/2013 at 3:09 pm

    strict press: up to 105# w/ red bands
    cj: up to 225#
    wod: w/ depriz & crowley…see crowley’s post for our beast #’s

    …told all the boys in the office, “I started my day w/ kegs and atlas stones, how’d you start yours??”

  17. Alden 09/05/2013 at 2:47 pm

    SP: up to 80 i think…CJ’s were junk. Was part of the bro show with dud and stafford. Not sure of reps either but I know we crushed Crowley like a bug. If anyone needs a demo of Viper Ground to Overhead please ask Dudley as he absolutely crushed perfect form…@crossfitsouthie:disqus I know you took some pics…please post. thanks – KFP

  18. Alden 09/05/2013 at 2:47 pm

    SP: up to 80 i think…CJ’s were junk. Was part of the bro show with dud and stafford. Not sure of reps either but I know we crushed Crowley like a bug. If anyone needs a demo of Viper Ground to Overhead please ask Dudley as he absolutely crushed perfect form…@crossfitsouthie:disqus I know you took some pics…please post. thanks – KFP

  19. Crowley 09/05/2013 at 2:44 pm

    Press: 80# + red band
    Box squats from yesterday: up to 305#x1

    AMRAPs w/ Nick and Tim – I think these numbers are right, Nick can verify
    Keg (95#): 16
    Stone (130#): 15
    Sandbag: 18
    Farmer’s carry: 12

    Had a blast doing the AMRAPs this AM after watching the 1997 Worlds Strongest Man competition on tv last night. I hope someone got video of the Dudley keg press and front rack sandbag carry – priceless.

  20. Crowley 09/05/2013 at 2:44 pm

    Press: 80# + red band
    Box squats from yesterday: up to 305#x1

    AMRAPs w/ Nick and Tim – I think these numbers are right, Nick can verify
    Keg (95#): 16
    Stone (130#): 15
    Sandbag: 18
    Farmer’s carry: 12

    Had a blast doing the AMRAPs this AM after watching the 1997 Worlds Strongest Man competition on tv last night. I hope someone got video of the Dudley keg press and front rack sandbag carry – priceless.

  21. Petra 09/05/2013 at 2:25 pm

    Strict press: 25# + red bands
    C&J: 115#
    AMRAPs: Done with Kara and Gillian, can’t remember the reps

  22. Petra 09/05/2013 at 2:25 pm

    Strict press: 25# + red bands
    C&J: 115#
    AMRAPs: Done with Kara and Gillian, can’t remember the reps

  23. dudley 09/05/2013 at 1:56 pm

    SP: up to 85w/reds; CJ: 195,180,175,185,200; Bro’d out on amraps wAldenguy and Stafford, no idea reps. century club medball ghds w alden and christina.

  24. dudley 09/05/2013 at 1:56 pm

    SP: up to 85w/reds; CJ: 195,180,175,185,200; Bro’d out on amraps wAldenguy and Stafford, no idea reps. century club medball ghds w alden and christina.

  25. crossfitsouthie 09/05/2013 at 12:02 am

    the old/lost comments have been revived and are back in the mix

  26. crossfitsouthie 09/05/2013 at 12:02 am

    the old/lost comments have been revived and are back in the mix