Tuesday 130924
As many reps as possible in 7 minutes of:
Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells)
rest 3 minutes
As many rounds as possible in 7 minutes of:
1 Box jump (Men 24â box, Women 20â box)(Games standard)
1 Bar dip
2 Box jumps
2 Bar dips
3 Box jumps
3 Bar dips
Continuing adding a rep each round.
rest 3 minutes
As many rounds as possible in 7 minutes of:
50â Sled push (Men sled + 70 lbs, Women sled + 25 lbs)
30 Double unders
10 Toes to bar
Post results for each WOD to responses.
“4 headed monster”
Barbell wod @ 145
DL 26
Hand CL 15
FS 30
Wod 1 – 36 burpee complex w/ 45s
Wod 2 – 9 rds + 4 bj
Wod 3 – 2 rds + 3 ttb
Barbell WOD 155
Dl 28
Hang Clean 18
FS 23
WOD 1 did MU into Rig Dips 10 rds + 4 BJ
WOD Burp Complex RXD 29
WOD 3 w 45lbs on sled 3 rds even
Strength w/85#
30 Deadlifts in 1 minute
13 Hang Power Cleans in 2 minutes
15 Front Squats in 3 minutes
WOD 1 – burpee dumbell w/20#DBs = 20 reps
WOD 2 – box jump/bar dip ladder = 8 rounds + 6 box steps
WOD 2 – sled/DU/TTB as Rx = 1 round + 25 DU
Super tough morning, but fun!
Strength w/85#
21 Deadlifts in 1 minute
15 Hang Power Cleans in 2 minutes
12 Front Squats in 3 minutes
WOD 1 â burpee dumbell w/25#DBs = 27 reps
WOD 2 â box jump/bar dip ladder = 7 rounds
WOD 2 â sled/DU/TTB sled only = 2 round + 1 DU
tough one to come back to… ð
4 miles
29:36
Strength w/205 lbs
1 Minute of deadlifts=25
2 Minutes of HPC=15
3 Minutes of front squats=20
Total score=60
WOD#1-DB Burpee Complex (45’s)=27
WOD#2-BJ/Bar dip=Made it through the 12’s + 2 Box jumps
WOD#3-Sled/DU/T2B=3 Rounds + 4 T2B
With 155#
DL 31
HPC 15
FS 25
WOD 1 29 burpees
WOD 2 w/ring dips 7 rnds + 3 dips
WOD 3 2 rnds + 20 du’s
Barbell WOD w/105#
Deadlifts: 25
HPC: 15
Front squats: 23
Dumbbell burpee WOD: 30
Sled/doubles/T2B WOD: 2 rounds + 15 doubles
Box jump/dip WOD: through round 9
Good ones, Breck! Lots of fun!
Strength w95#
DL – 30
HPC – 15
FS – 20
BJ & Dips – 9 + 1 dip
Sled/DU/T2B – 2 + 10 DU
Burpees – 24
Barbell WOD w/165#:
1 min Deadlifts: 37
2 min Hang Cleans: 16
3 min Front Squats: 18
DB burpee complex: 21
BJ (20″) & Dips: 8 rds
Sled/DU’s/TTR: 2 rds
@ 9:00 AM
Strength w/135 lbs
1 Minute of deadlifts=30
2 Minutes of HPC=19
3 Minutes of front squats=23
Total score=72
Should have went higher on the weight for this one. Cleaning heavy has been bothering my elbow as of lately though so I went light.
WOD#1-DB Burpee Complex (45âēs)=37
WOD#2-BJ/Bar dip=Completed the 9’s + 4 box jump w/ a 20# weighted vest
WOD#3-Couldnt do this one, no sleds (darn….)
Then @ 1:00 PM:
4.8 mile run: 42 minutes
Barbell WOD w/95#
Deadlifts: 25
Hang cleans: 15
Front squats: 16
Wod#1 BJ/dips
Made it through rd 11+8 BJ
WOD #2 sled push
3 rds+50m sled push
WOD #3 DB burpee complex
21
Barbell wod @ 145
DL 28
HPC 18
FS 20
TOTAL = 66
Wod 1 RX’d â 20
Wod 2 RX’d â 12 rds + 4 bj
Wod 3 RX’d â 2 rds + 50′ sled push
Strength @ 115
20 DL
20 HPC
20 FS
WOD 1 w/ 40=21
WOD as rx’d=11 + 3BJ
WOD 3= 2 rounds + 1 sled push
Strength w/ 165
20-10-15
wod 1
19 reps
wod 2
8 rds + 3 bd
wod 3
2 rds + 7 t2b
Barbell complex 135#
DL 20
HPC 15
FS 15
WOD #1 17
WOD #2 9 rounds 5 box jumps
WOD #3 2 rounds, 30 DU, 6 t2b
Boot camp
Warm up (2 rds):
10 push ups
20 burpees
30 squats
WOD 1 (2 rds):
10 Bench jump overs
10 Bench step overs
10 Mountain climbers, push up then jump over bench
10 dumbbell flies
10 dumbbell presses
10 bench squats
WOD 2 (2 rds):
10 Step up on boxes (18″ or 20″) and do dumbbell lateral raises
10 step up on boxes and do dumbbell curls
10 step up on boxes and do dumbbell presses
WOD 3/AMRAP 10 minutes:
4 basketball shuttle (dribbling ball) down and back
then 20 step ups
WOD 4:
8 turkish get ups each side
Thanks, Linda!
Strength with 105lbs
DL’s- 36 (for some reason I thought there was rest b/n exercises. Must pay better attn.)
HPC- 10
FS- 16
WOD 1 As Rx’d: BJ/Dips
5 Rounds (dips suck)
WOD 2 As Rx’d: DB Burpee
24 Rounds
WOD 3 As Rx’d: Sled/DU/TTB
2 Rounds + 30 Dubs
Strength @ 155#
30 DL
13 HPC
16 FS
WOD 1: 20rds as RX’d
WOD 2: 9rds + 10 BJ’s as RX’d, full dips, no kipping
WOD 3: 2rds + 50′ sled push @ 60#, DU on 1st rd, 60 unbroken singles on 2nd.
Some questionable TTB on the last round for sure!
Strength @ 135 lbs
1 Minute of deadlifts=25
2 Minutes of HPC=15
3 Minutes of front squats=25
Sled/DU/T2B WOD =4 Rounds
BJ/Bar Dip WOD = 10 Rounds
DB Burpee Complex WOD (45’s) = 21
I love all this practice I’ve been getting lately. :/ Double Unders have gotten better. Dips have gotten worse, feeling a pop in the tricep when I’m at the lowest point of the dip. It hurts. Oh we’ll, I’m ready to do the next WOD.
strength at 135
22,19,23
WOD 1: 2 plus 5 T2B (no sled so 50ft walking lunges)
WOD 2: 10 plus 4BJ
WOD 3: 22 rx’d
Strength at 65
30 15 30
DB Burpee Complex 16@25lbs
Box Jump/Bar Dip 7rounds+3 box jumps
Sled+25lbs/TTRings/DU(30singles+10DU) 2rounds+1sled push