Thursday 170810
“Double Duel” by DB
6min AMRAP:
-Row 1000m MRX Row 800m
-Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65
Rest 3min
6min AMRAP:
-Run 800m MRX Run 600m
-Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX 95/65
**Athletes can start with either the Row or Run AMRAP then switch.
Post rounds and reps to responses.
Compare to August 9, 2016.
Back Sq
5 @ 145 (71% of 1RM)
3’s @ 155
2’s @ 165 (80%)
Wod’s rx’d
Sq Cleans 14 (compared to 11)
Hang Sq Cleans 13 (compared to 10)
25 V-ups
Back squat: 5@250; 3@270; 3@270; 2@285; 2@285
*
WOD as rx (+): ran 1st
– run then hang squat cleans: 20 reps w/ 155
– row then squat cleans: 16 reps
Total reps: 36
*
Core: 25 v-ups & 25 GHD sit-ups
Strength: Back Squat
5@255
3@275
3@275
2@295
1@295
WOD Rx+ (same order & weight as last year):
3:00 run + 15 HPC (9 last year)
4:18 row + 9 Squat Cleans (5 last year)
Total: 24 reps (10-rep improvement)
25 V-Ups
Back Squat:
1X5@225
2X3@245
2X2@265
WOD Rx (Row First)
SC: 17 Reps
HSC: 24 Reps
Total Reps: 41
Back Squats (light)
5-3-3-2-2 @ 105-125-135-140-140
WOD MRx (65#)
Row 800, Max Squat Clean = 13
Run 600, Max Hang Squat Clean = 18
25 V-ups
40 Bulgarian split squats (20 ea leg) w/15# DB’s
Back Squats
5@135
3@145
3@155
2@165
2@165
WOD rx’d starting with run/HSC
Hang squat Cleans 24 (18 last time)
Squat Cleans 12 (9 last time)..row took a WHILE!
25 V-ups
Bulgarian squats w/30#DBs
Back squats
5@185
3s@205
2s@225 (previous 1RM!)
Wod rx +
Row/squat cleans 16 (15 last time)
Run/hang squat cleans 24 (19 last time)
Strength:
5@305
3@325
3@325
2@345
1@365
1@405f
Wod Rx+ (run first):
25 HSC
11 Squat cleans
800m run in 3:00
1000m row in 4:06
Bulgarian split squats w/70# kb
Back squat
225-275-325 left knee bothering me
WOD rx+
Run – 4:00 – 24 hsc
Row – 3:59 – 14 sq
Total: 38 pr by 3
Strength:
5@235,
3@275, 3@275
2@295, 2@295
1@305
Wod RX:
Row first 25 power cleans
Run second 25 hang squat cleans
Total 50
Strength w/Jamie
5@135
3@145
3@155
2@165
2@175
WOD RX
Row then run
SC- 14
HSC- 18
Complete mental failure today. . .
Strength: Back Squat
5@315
2@335
3@315
1@335
0@335
WOD RX+
Run/HSC=13 (plus 9 HPCs before Breck reminded me that it was supposed to be a HSC)
Row/SC=12
Correction: those were hang squat cleans not hang power cleans
No Strength
WOD
Rx+
Run: 2:58/31 HSC
Row: 3:58.5/15 SC
Total reps=46
Back Squat:
5@230#
3@245#
3@245#
2@250#
1@250#
WOD 1:
row 1000m
10 squat clean (115#)
WOD 2:
run 800m
10 hang squat clean (115#)
Back squat
5@315
3@335
3@335
2@365
1@365(belt popped loose after first rep so I called it)
Wod RX+
Run first
3:00 flat
HSC 32 reps(17 last year)
Row
4:12
Squat clean-18 reps(16 last year)
Total reps 50
Back Squats
5@165
3@175
3@185
2@195
WOD RX
6 reps row
9 reps run
Row- 3:41 hsc rx -17
Run-4:10 squat clean rx-13
Back squat
5@275
3@295
3@295
2@315
2@315
Wod with MRX rows and 115#
12 and 17 reps
WOD 1:
Row 1000m
15 squat clean (135#)
WOD 2:
Run 800m
15 hang squat clean (135#)
Wod 1
1000m row
36 Push Press 95#
Wod 2
800m Row
18 hang squat cleans 95#
Squat
5@280-2×3@295-2×2@315
Rx+
Row & sc – 15
Run & hsc – 21
Total – 36
No strength…
WOD w/ 85# row then run
15 Squat cleans
19 HSC
Great to see the 4:30 crew!
Back Squats w/ Nikki
5@135
3@145
3@155
2@165
2@175
Wod w/ 85#
23 HPC
8 PC
Apparently I took my time on the row!
Strength w/Jamie
5@105
3@110
3@110
2@115
2@115
WOD row/run @65#
11 PC
16 HPC