Friday 141114
For max reps:
4 Minutes of rowing for calories
4 Minutes of rope climbs
3 Minutes of rowing for calories
3 Minutes of Muscle ups or wall climbs
2 Minutes of rowing for calories
2 Minutes of Chest to bar pull-ups
1 Minute of rowing for calories
1 Minute of Deadlifts (225#, 155#)
Post reps for each exercise to responses.
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Strength: WOD #1 – “Grace” – 2:22 PR (last was 4:40)
*
WOD as rx’d – did wall climbs instead of muscle-ups
4 Minutes of rowing for calories: 84
4 Minutes of rope climbs: 5
3 Minutes of rowing for calories: 58
3 Minutes of wall climbs: 6
2 Minutes of rowing for calories: 39
2 Minutes of Chest to bar pull-ups: 7
1 Minute of rowing for calories: 16
1 Minute of Deadlifts (225#): 13
Total rowed calories: 197
Strength: Grace @ 95#- 4:21
WOD
Rowing for calories- 65
Rope Climb- 1
Rowing for calories- 43
Wall walks- 9
Rowing for calories- 28
Chest to bar- 8
Rowing for calories- 11
Deadlifts @ 225#- 13
Total- 178
Grace as rx’d=4:39(1:03 pr)
WOD as rx’d
row-64
rope climbs-5
row-40
MU-11
row-20
CTB-28
row-10
deadlifts-6
total=184
“Grace”
As Rx’d
Time: 1:55
4 Minutes of rope climbs (19′)=6 ascents
4 Minutes of rowing=55 calories
3 Minutes of muscle up=12
3 Minutes of rowing=35 calories
2 Minutes of chest to bar pull-ups=25
2 Minutes of rowing=15 calories
1 Minute of deadlifts (225#)=20
1 Minute of rowing=10 calories
Total calories=115
Total reps for skills=63
Awesome PR Jeremy! Wow!
Grace w/85# = 5:18
WOD:
4 min row: +/- 44*
4 min rope: 4 (10-12′)
3 min row: 31
3 min wall climb: 6
2 min row: 20
2 min kip PLU: 16
1 min row: 8
1 min DL@155: 14
Total reps: 143
*Rower kept resetting about every 3 to 5 calories. Had one full minute at 11, so just multiplied that x 4.
TGIF! 😀
Grace 3:24
row-60
rope climbs-6
row-41
MU-6
row-20
CTB-23
row-10
deadlifts-12
total=178
Nice work Jeremy
Rx Grace:
2:02 (:12 PR) Sorry Brett another 2nd place trophy for you.
WOD Rx:
Cal 158
Rope 2
MU 2
C2B – 7
DL – 12
Total added together 181
Thanks Andy! You were strong as usual!!
Great job to this mornings classes.
Grace as rx’d
3:44 (pr by 41 sec)
WOD as rx’d
row-62
rope climbs-4
row-43
MU-2
row-30
CTB-12
row-15
deadlifts-10
total=178 total
Grace with 85# 5:06
Wod
Row: 60 cal
Rope climb: 8
Row: 40
Wall climbs: 11
Row: 25
Pull ups: 10
Row: 17
DL: 8
Total: 175
16 mile run
Negative split, 7:35 for last mile, slowest mile at 8:15
Grace with 85#> 4:00
WOD
Rowing for calories- 48
Rope Climb- 5 baby ropes
Rowing for calories- 32
Wall climbs- 6
Rowing for calories- 18
Chest to bar- 9
Rowing for calories- 6
Deadlifts @ 155#- 6
Total- 130
Grace rx’d
2:35 (1 second pr)
*
WOD as rx’d – did wall climbs instead of muscle-ups
4 Minutes of rowing for calories: 54
4 Minutes of rope climbs: 3
3 Minutes of rowing for calories: 38
3 Minutes of wall climbs: 7
2 Minutes of rowing for calories: 29
2 Minutes of Chest to bar pull-ups: 5
1 Minute of rowing for calories: 12
1 Minute of Deadlifts: 7
155 total
Good hour!!!
Grace with 85# 4:07
4 min rowing 54 cal
4min rope climbs 2
3 min rowing 40(?)
3 min wall climbs 4
2 min rowing 26
2 min CTB 9
1 min rowing 10
1 min DL @135 13
Total 158 I think
This is from memory and I think I added wrong at the gym because I thought I did 167 but using a calculator now, it doesn’t add up. Lol
Grace w 70 4:32
Wod: total calories 82
3 full rope climbs
25 TTR
12 reg pull-ups
6 deadlifts at 125
Thanks for teaching Jess!
Grace 3:24 PR
Wod
4 min row: 46 cal
4 min half RC: 4
3 min row: 30 cal.
3 min wall climbs: 6
2 min row: 15 cal.
2 min C2B pull-ups: 10
1 min row: 9 cal
1 min DL: 17
total = 137
Grace – 2:10 pr by 7 secs
WOD w/ bar muscle ups
4 min – 70, 4
3 min – 45, 4
2 min – 20, 14
1 min – 10, 13
Total – 180
Grace w/115 4:31
WOD:
Rope climbs: 7
Row:57
Wall Climbs: 7
Row 40
Chest to bar: 13
Row: 23
Clean and Jerk(DL replacement)-3
Row:12
Grace – 2:21 (PR by :20)
Grace Rx’d- 2:51 (PR)
WOD
4 min 46 cal
4 min 3 rope climbs
3 min 30 cal
3 min 2 MU
2 min 20 cal
2 min 10 CTB
1 min 10 cal
1 min 7 DL @ 155#
Grace
=2:02
Grace
4:50
not a PR
WOD
4 min 52 cal
4 min 4 rope climbs
3 min 27 cal
3 min 5 MU
2 min 17 cal
2 min 16 CTB
1 min 7 cal
1 min 5 DL
Strength
“Grace” Rx in 3:57
Wod rx
4 mins row for cal.=55
4 mins rope climbs=4
3 mins row=35
3 mins muscle ups=5
2 mins row=20
2 mins CTB pull ups=11
1 min row=12
1 min deadlifts@225lbs=14
Total= 156
“Grace”
As Rx’d
Time: 2:06 (0:31 PR – first 20 unbroken)
Wod
All movements Rx’d
Row- 69
RC- 5
Row- 39
MU- 11
Row- 27
C2B- 18
Row- 11
DL- 21
Total row: 146 cal
Skill: 55 reps
Grace 85# 4:20
Wod
4 min row 45
4 min RC 3
3 min row 35
3 min WC 5
2 min row 20
2 min CTB 15
1 min row 7
1 min DL 5
135 😐..
Grace
2:27 tie pr
Wod
Row 81
Rope 1 + 5 (supine to stand) too scared to try more
Row 50
MU 6
Row 34
Ctb 13
Row 20
DL 13
Total cals 185
Nice work Lucas
Grace as rx’d
3:10
WOD
row-74
rope climbs-4 (10′ legless, up/down)
row-50
MU-10
row-30
CTB-15
row-16
deadlifts-15
total=214
Grace rxd
3:14
WOD rx’d
Row 37 cal
RC 2
Row 27 cal
MU 3
Row ??
CTB 20 something?
Row 6 cal
DL 11
… Left my paper at the gym
Grace 3:57 (:49 off PR)
WOD with wall climbs = 174
Grace 2:06
60+2
43+0
25+20
10+20
Total 180
Grace: 4:22
wod
50-3
30-8
15-12
5-13