5 Station 10 minute AMRAP


Wed Evening:
Penny and I did a 5 Round, 10 Minute AMRAP (as many rounds as possible)

We included exercises that we’ve been neglecting this summer with all the Oly Lifting and Cycling.

5 each per round
Pullups (Penny black band, Bob chinups with green band)
Shoulder Press (Penny 25#, Bob 45#)
Situps (Penny situp pad, Bob GHD)
Dips (Penny parallettes, Bob rings)
GHD Back Extensions

Penny did 6 rounds (30 reps) of everything except Back Extensions (25 reps)
Bob did 7 rounds (35 reps) of everything.

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Hang Power Cleans, Ring Dips


Today’s workout was called Elizabeth: Hang Power Cleans and Ring Dips (21 reps, 15 reps, 9 reps).

Bob:
70# Hang Power Cleans
Ring Dips with feet on floor
Total time: 5:10

Penny:
40# Hang Power Cleans
Parallette Dips with feet on floor and two bumper plates under her ass.
Total time: 6:43

I’d forgotten what an intense workout that Hang Power Cleans can be when done for time!!

Ring Row/Chin-ups; Ring Dips; 250m Row


Warmup:
250m Row, Pushups, Squats,

I’m naming the new workout I made up as “PennyPue“.

10 Minute AMRAP (as many rounds as possible)

Max Ring Rows or Ring Chin-ups with False Grip
Max Ring or Parallette Dips
250m Row (calories)

Total all Reps+Calories

Bob
Ring Rows with False Grip (15,15,6,5)
Ring Dips (13,11,5,4)
250m Rows (15,15,17,17)

Total: 148

Penny
Ring Rows  (14,5,5,5,2) (focus on Chin-up style)
Parallette Dips (7,6,7,6)
250m Rows (15,14,14,16)

Total: 116

This is a nice Sprint Workout that makes the Rower much more meaningful than as a filler/punishment as in the workout Nicole.  It made us both row with a vengeance to get the calorie points.  Penny also taught me a couple of nice tips/techniques for the rowing machine that will save my grip next time.

Shoulder Press, Ring Dips, Ring Pushups, & J.T.


Sunday I did a modified form of the CrossFit workout called J.T.

It was supposed to be 21 reps, 15 reps, then 9 reps of: (in this exact order… 21 of each exercise, then 15 of each, then 9 of each)
Handstand Pushups
Pushups (regular)
Ring Dips

Instead, I scaled it a bit for my lack of shoulder strength and limitations.

Dumbell Presses with two 40# DB’s (bad choice, these sucked… did first 21 as shoulder presses, but most of the remainder as push presses with negatives used on the push presses.)

Ring Dips with Rings about 18″ off floor, feet on floor.

Ring Pushups, with rings same height as above. Figured these were a bit tougher than Rx’d with the rings, but were inclined a bit to make them easier.

Time: 17:25