Monday 170814
3min AMRAP:
– 10 G20 95/65 RX+ 115/75 MRX 75/55
– 5 Barbell Burpee Deadlifts
REST 2min/adjust weights
3min AMRAP:
– 7 G20 115/75 RX+ 135/95 MRX 95/65
– 9 Barbell Push-ups
REST 2min/adjust weights
3min AMRAP:
– 5 G20 135/95 RX+ 155/105 MRX 75/55
– 3 Barbell Burpees with jump over bar
Post rounds and reps for each AMRAP to responses.
Bench: 5@185; 3@200; 3@200; 2@210; 2@210
*
WOD as rx’d: did power snatch for all S2O
1st AMRAP: 3 rounds
2nd AMRAP: 3 rounds + 1 rep (snatch)
3rd AMRAP: 3 rounds + 3 reps (snatch)
*
200 m KB farmers carry (55#)
2min high plank w/ q10 sec 1 push-up
10 mins emotm
15 cals, air assault bike
Bench
5 @ 85, 3’s @ 105#, 2’s @ 115#
Wod rx’d
1st- 2 + 3 G2O
2nd- 3 rds
3rd- 2 rds + 1 Burp
Bench
65-85-95-105-105
Wod mrx (used knees)
R1: 2 rounds + 1 rep
R2: 2 rounds + 1 rep
R3: 2 rounds + 5 g2oh
Strength: Bench Press
5@195
3@205
3@205
2@225
2@225
WOD Rx+:
1) 2 rounds + 2 reps
2) 2 rounds + 3 reps
3) 2 rounds + 4 reps
Finisher:
200m Farmers Carry w/55#KB’s
Bench press:
5@220#
3@235#
3@235#
2@250#
2@250#
Rx
WOD1: 2rnds
WOD2: 2rnds + 4 reps
WOD3: 2rnds + 2 reps
Bench 5-3-3-2-2 @ 65-75-75-85-85
WOD MRx
1: 2 rds + 3 G2O
2: 2 rds + 5 G2O
3: 2 rds + 1 burpee
Core/Shoulder work:
2 min high plank w/push up every 10 sec
200m farmers carry w/25# kbs
Bench Press
5@225#
3@235#
3@235#
2@255#
2@255#
WOD
Rx+
1: 3 Rounds + 1 G2O (46 reps)
2: 3 Rounds + 3 G2O (51 reps)
3: 3 Rounds + 4 G2O (28 reps)
Total Reps=125
5 @ 225#
3 @ 245#
3 @ 245#
2 @ 257#
2 @ 257#
Wod w/ 95# every round
Rd 1: 2 + 3
Rd 2: 2 + 9
Rd 3: 3 + 3
Felt totally drained today. No good.
Bench:
5@185
3@205, 3@205
2@225, 2@225
Wod RX:
1, 3 even
2, 3+2
3, 3+2
Bench
5@295#
3@315#
3@315#
2@330#
2@330#
WOD Rx+
1. 3 rds
2. 3 rds
3. 3 rds plus 3 G2O
Bench press
5@105
3s@115
2@125
2@135
Wod rx+
3 + 5 G2O
2 + 5 push-ups
3 + 2 G2O
Bench Press
5@105
3@125
3@125
2@135
2@135
WOD rx’d+
1. 3rds+1G2O
2. 3rds+2G2O
3. 3rds+2G20
Core/Shoulder work
200m farmers carry w/55#KB’s
2min plank w/1PU every 10sec
Dumbbell Bench
5×6 @ 65, 65, 70, 75, 80
wod all rds w/95#
2 rds + 8 G2O
3 rds + 4 G2O
4 rds + 3 G2O
200m farmers cary w/55# KBs
2 min plank w/no PU
Bench Press (had fun chatting in the corner!)
5@ 115
3’s@ 115
2’s@ 125
WOD as Rx’d
2 Rounds + 5 G2O
3 Rounds + 1 G2O
2 Rounds + 3 G2O (i think)
Great job, nooners!
Bench Press
5@105
3@135
3@145
3@155
2@155
1@165
WOD RX
2+ 10
2+ 7
2
Close grip bench
165-185-205-210-215-215
—
Wod. Rx’d.
1 – 3 rounds
2 – 2 rounds + 4 G2O
3 – 2 rounds + 4 G2O
—
Core stuff
Bench with young Deiner
155-185
WOD 1
2+1 S2O
WOD 2
2+2 S2O
WOD 3
2+1 S2O
Core & grip development
Strength:
265-295-295-315
WOD Rx+
1. 3 rounds
2. 3 rounds
3. 2 rounds +2 C/J :/
3 rounds:
400m run
15 power snatch (135#)
75 double unders
17:27
Strength-
5@105
3@115
3@115
1@130
2@125
WOD RX
2+9
2+6
2+4
Farmers carry w/35# KB
Bench
5@225-2×3@235-2×2@250
SS w/
1 strict Pull up + 1 pull up + 1 c2b + 1 MU
*
WOD rx+
2rds + 5
2rds + 8
2rds + 5
Strength bench Press
up to 235#
—-
wod 1
G2O 95#
10 Barbell Push ups
2rds + 10 G2O
Wod 2
G2O 115#
10 Barbell PU
2rds + 5 G2O
Wod 3 135#
Hang S2O (Push jerk)
10 hand release PU
2 rds + 2 Hang S2O
Bench
5@185
3@205
3@205
Stopped there
Wod RX+
2 rounds + 1 Burpee deadlift
2 rounds + 4 barbell push ups
3 rounds + 1 G2O
200m farmer carry w/80lb KB
Bench to 215#
Wod rxd
About 2 rds each
Bench:
5 @ 185
3 @ 195 x2
2 @ 205 x2
Wod:
2 rds +1
2 rds +1
2 rds +2
Bench Press w/ Steph and Amber…thanks for the push ladies!
5@105
3@125
3@125
2@135
2@145 PR
WOD
1. 3rds
2. 3rds+2 BBPU (accidentally did 6 PU each rd)
3. 3rds+1 G20
Core/Shoulder work
200m farmers carry w/35#KB’s
2min plank w/1PU every 10sec (broken up)