Wednesday 160330
4 Sprint Sets For Time:
6 Burpee Box Jumps 24/20″ (can jump off to open hip old school)
6 Hang Squat Cleans 95/65lbs 115/80 135/95 155/105 or 185/125
6 Over the Bar Lateral Burpees
6 S20
** After 1st Round REST 2min
** After 2nd Round REST 2:30min
** After 3rd Round REST 3min
** Use a load that allows under 2min but over 1min each sprint set
Post load and time for each sprint set to responses.
Strength Complex:
Sq Clean-Hang Sq Clean-S2O
65-75-80-85-95-100
WOD w/65# and 20″ burpee box step-ups
1. 2:15
2. 2:10
3. 2:21
4. 2:13
(Accidentally did sq cleans from the ground first three rounds…reading comprehension issues at 5am.)
Beautiful photo mere!!
Nice pic Meredith!
1 Squat Clean + 1 Hang Squat Clean + 1 S2O
@ 85-95-105-115-125-135
WOD w/ 95# = 13:03 total time….don’t remember individual round times….just remember the 1st round was the fastest and last round was the slowest. 🙁
Serious ups fam!
Wod as rx’d with #135
1 round: 56
2nd round: 59
3rd round: 1:00
4th round: 1:01
Total time: 11:26
And B….I already miss you : ( ! Good news tho…AT invited me over this weekend for the game ;)! He said you would watch all the kids so I’m bringing the girls. But don’t worry my kids are Korean. They’ll sit in the same place for hours, much more disciplined than American kids
See ya soon Mrs Taylor
Oh Dupler you are a mess! The 5 am ladies missed you this morning too! And I was going to let you find out this weekend, but since I’m so nice I will go ahead and tell you. As far as this weekend goes…..Anthony set you up….he was flying solo with the kids so he thought he would invite you over to help babysit and keep them occupied so he could actually watch the game. 🙂
Oh he’s sneaky! I’ll see if my mother or Linda Berry Is busy? I personally think children should be raised by adults.
Strength complex
85-95-105-115-125-135
WOD 85#
1:19
1:41
2:19 (died and dropped the bar)
1:59 (redeemed myself a little)
And yes gorgeous pic Meredith!
Strength: Squat Clean- HSQC- Jerk
185-225-245-265-280
WOD Rx @ 155
14:12 total
2nd round of bar over burps were painful.
Crossfit remedy
Ohs 3-3-3-3-3
Up to 110# didn’t have time for the last set
WOD: 16 min amrap that’s too long to type lol.
Snatches
Du
KB
Run
Looking good, Mer!!
Complex
65-85-105×2-125-135
WOD as Rx’d w/ 85 (messed up & didn’t extend on BJ on 2nd RND)
1:25
1:18
1:34
1:20
Great work, 9:30!
Dealing with left knee issue, so participated in strength and modified WOD
Strength
135,185 next 5 complex’s
WOD @ 155
15:15 (only 4 HSC on rd 3 and 4 I should have stripped off weight)
Did strength to 225# squat clean, no hang
wod with 95#, 4 burps rds 2-4
14:24
tough one to come back to
Squat Clean + Hang Squat Clean + S2O
205/225/245/255/265/275
WOD
With 155#
Round 1=1:00
Round 2=1:02
Round 3=1:01
Round 4=1:06
Total time=11:39-7:30(rest)=4:09
Squat clean complex
85-85-105-115-125-130-(135 rushed and failed )
Wod w 85#
1:33
1:34
1:32
1:27
Total 13:36-7:30= 5:06
Squat Clean Complex
175/195/215/245/265 (failed jerk)/265
WOD w/ 155#
1:31
1:50
2:09
2:00
Strength Complex
135-155-185-205-215-225(f jerk)
Tested a Spartan Challenge workout
225# then,
*
48pts
48pts
50pts
= 146 total pts
Strength to #205
WOD @#135
1:38
1:50
2:09
2:09
strength complex up to 205#
•
WOD with 135#:
14:07-7:30=6:37
strength complex up to 205# / 225# (f x 2)
—
WOD. Rx’d. w/135#
13:43-7:30 = 6:13
Terrible time math Georgie. 😉
Strength 245# , 265 (f)
Wod w 185#(dumb)
17:42 – 7:30= 10:12
Strength
55-65-75-85-90-95
Wod w/65#
1:55
2:13
2:21
2:03
Total time (16:02-7:30)=8:32
Complex up to 185#(thruster), failed 205#
WOD with 135#
14:37-7:30 = 7:07
Stretch:
45-50-55-65-65-70
WOD w/burpee box step ups 4 ea rd to 20″ box
and 45#
1:37
1:32
1:42
1:41
SS-HSS-S2OH
155-185-195-195-205-205
wod w/ 135
15:05 (1:48-1:55 per round)
Hahah oops.. I hate math that’s actually the hardest part of the workout – I’m embarrassed!
WOD Rx w/ 135#
Total time – 16:37
Total time 16:37-7:30 = 9:07
Strength (1 squat clean-1 hang squat clean-1 s2o
85-105-115-120-130-135
Wod with 85#
1:29
1:38
2:10
2:07
14:54-7:30=7:24
Complex:
205-235-255-270-280 (failed on the jerk)
1. :54
2 1:36
3. 1:09
4. 1:04