Friday 170113
4 Sprint Rounds for Time:
-Row 12/10cal
-24 Wallballs
-6 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-12/10 Barbell Push-ups
Rest 2min between each round
Post total time minus 6 minutes of rest to responses.
Friday 170113
4 Sprint Rounds for Time:
-Row 12/10cal
-24 Wallballs
-6 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-12/10 Barbell Push-ups
Rest 2min between each round
Post total time minus 6 minutes of rest to responses.
Bench all @ 55#, Parallette dips
WOD w/10#WB, 55# bar, regular push ups
1 – 3:24
2 – 3:35
3 – 3:47
4 – 3:40
TGIF! 🙂
Strength: Participated; up to 195# on bench.
WOD RX’d: 18:34-6:00=12:34
First round was a sprint at 2:34, next three were somewhat slower…
strength: fin @ 205
wod rx+ w 20in box wb shots: 17:33-6:00=11:33
E3motm
6 strict pull-ups, bar dips, push-ups, r kb swings and 10 walking lunges with 45# in front rack
X 5
–
3 rds
1 k bike, 21 Russian swings 55#, 12 burpees
=9:10
Bench Press and Strict Ring Dips
12@ 90#, 12 strict dips
10@ 95#, 10 strict dips
8@ 105#, 8 strict dips
6@ 110#, 6 strict dips
2@ 115#, 5 strict dips
WOD as rx’d
Round 1- 2:13
Round 2- 2:07
Round 3- 2:12
Round 4- 2:21
14:53 – 6:00 = 8:53
Strength
Bench
150-155-175-185-205 I think
Dips
8-8-6-4-3
Wod rx
13:44 – 6:00 = 7:44
Splits were within seconds of Callie hopefully she’ll post
Wod as Rx’d
Round 1- 3:06
Round 2- 2:58
Round 3- 3:07
Round 4- 2:51
18:02 – 6:00 = 12:02
and thanks for the help Breck, much appreciated!
Bench/strict dip combo strength
12@135/10@150; 8@165; 6@175; [max set- 3@185 and 4 dips]
*
WOD as rx’d: 19:40-6=13:40
1st- 3:06
2nd- 3:17
3rd- 3:19
4th- 3:58
Bench 12@ 95, 10@ 105, 8@ 115, 6@ 120
Parralett dips
WOD RX’d:
1:47 (3:47) split-1:47
5:32 (7:32) split 2min
9:40 (11:40) split 2min
14:06 split- 2:26
Minus 6min rest = 8:06
Bench/dips participated
WOD RX 18:29
Narrow grip bench
135-135-145-155-165. Max – 5 reps
Strict bar dip
12-10-8-6 — Max – 8 reps
—
Wod. Rx’d.
18:15 – 6:00 = 12:15
Tough Day!!
Strength: wow
165# x 12, 12 kipping dips
178# x 10, 7 dips
192# x 6, no more dips
205# x 4
220# x 3
Wod as rx’d
2:38
3:44
3:49
4:44
14:55 total time
Strength up to 165#
Max bench reps – 10
Max dips – 4
Wod RX
17:50 – 6:00 = 11:50
Bench: 75-85-90-95-5@100
Wod:
10 cal, 12 wb (12#), 6 snatches (65#), 6 knee push-ups
3:02
3:12
3:17
3:15
12:46 total time
Bench
115-125-135-145-155 x6
Final dips 4
WOD 95lbs
12:06