Saturday 160625
22min AMRAP:
10 Back Squats 135/95 RX+ 175/115 MRX 95/65 (bar is on floor, clean up for sqts)
10 T2B
1 Sled Push Across driveway 45/25lb plate RX+ 45&25/45 MRX 25/no plate just sled
10 C2B RX+ 10 Bar Muscle-ups MRX 10 Pull-ups
*Score is Load and Rds/reps
Post score to responses.
Strength:
Back squat: 1@225; 1@275; 1@295; 1@315; 1@345
*
WOD as rxd:
3rd’s + 1 sled push
Strength: Back Squat
245, 255, 260, 265, 270 (PR by 5#)
WOD as Rx’d:
4 rds + 6 Back Squats
BS up to 305, 325f
wod+
3 rds+sled
Back squat
1 @ 225, 245, 295, 325, 340 (pr, double bodyweight)
WOD rx+ w/C2B – 4 rounds + 1/3 driveway SP
Squat
Singles at 225-265-295-315-335(F)
WOD RX – 6 even
Wod.
135# back squat
10 GHD
45# plate sled push
1 peg board
6 rounds
17 mile run
–
Back squat up to 185#
(f 195# started cramping at the bottom)
Wod as rxd
5 rounds + 10 bs
Callie and Dominic, crazy back squats well done!!
Lake WOD: 06/25/16
For Time:
800m Run
21 Push Ups
9 KB Swings 45#
7 Goblet Squats with 45#
6 Shoulder Press with 25# Dumbbells
5 Inverted Rows with45# KB with each hand
600m Runs
21Push Ups
9 KB Swings 45#
7 Goblet Squats with 45#
6 Shoulder Press with 25# Dumbbells
5 Inverted Rows with45# KB with each hand
400m Run
21 Push Ups
9 KB Swings 45#
7 Goblet Squats with 45#
6 Shoulder Press with 25# Dumbbells
5 Inverted Rows with45# KB with each hand
Core Development:
2 min High Plank; 1 min Left Hand High Plank; 1 min Right Hand High Plank; 2 min Low Plank
Strength: Back Squat
265, 315, 355, 405, 435
WOD as Rx’d:
6 rds + 5 TTB
BS
145-175-195-205-220 (finally making some progress post-baby, yay!)
WOD w 85#, regular PLU, and 45# on sled (halfway between building and tires)
2 rds+10TTB
Back squats 255#
WOD RXD
4 rounds
Back squat: up to 325# (20# PR)
WOD as rx’d: 4 rds, the last t2b may or may not have been after the time cap.
Back Squat
315/345/365/375/385(failed)
WOD
Rx+
Rounds=6
75 GHD sit-ups for time=2:51
Back squats
125-145-155-165-175
WOD w/105#, 45# sled push, and bar MU’s
4 rds+1 back squat
Some core development
Strength
Back squat up to 325#
WOD RX
5rds + 10 BS + 3 TTB
some core
WOD w/ 65#, T2B, 25# sled, 5 C2B & 5 pull up
4 rds + 4 C2B
5 rounds:
15 – GHD situps
10 – Evil wheels
20 – 1 arm DB snatch (45#/20#)
20 – Lunges
0:30 sec. – Handstand hold
21:20 – Connor
19:16 – Ashley
Back squat:
1@315
1@335
1@355
1@375
1@395 f
WOD Rx+:
3 round ripped so went to C2B and GHD’s
10 C2B away from complete 5
BS: 225, 235, 260, 270
WOD: #95 bs, #45 sled, chest to bar Pullups
5 rounds + 1 sled pull (was shooting for 6 full rounds- 10 c2b’s away from hitting that goal)