Friday 170818
For Time:
-12 Front Squats 155/105 RX+ 185/125 MRX 135/95
– RUN or Row 600m
-12 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10’MRX 20/10 9′
Rest 2min
– 24 WallBalls
– ROW or Run 400m (opposite of last)
– 8 Front Squats
Rest 1min
– 6 Front Squats
– Run or Row 200m
-18 WallBalls
Post time to responses.
WOD before the main WOD
EMOM for 10 min:
Even – 12 cal row
Odd – 12 bar facing burpees
*
WOD as rx’d: row, run, run
Completed @ 12:32 ( -3 minutes rest) 9:32
everything unbroken
Pre-WOD WOD Rx: Completed
WOD Rx’d (run/row/run):
13:13-3:00 = 10:13
Looking good, Heidi!!!!!
Pre-WOD
Even min 8 cal
Odd min 8 BFB’s
Wod rx’d (run/row/run) 10′ target
14:34-3:00= 11:34
Pre wod- 8 cal row and 4 bfb
–
WOD — started out with 85 and hip said no no. Did rest with 65# and mrx everything else
15:36-3:00
12:36
Pre wod
12 cal bike – 8 b f burpees completed
–
MRX wod
135# and all row
11:44-3= 8:44
Primer:
EMOM for 10 min:
Even – 10 cal row
Odd – 10 bar facing burpees
WOD as rx’d: run, row, run
Completed @ 17:51 ( -3 minutes rest) 14:51
10 Minute EMOM:
Odd: 10 Bar Facing Burpees
Even: 10-cal Bike
WOD w/135#:
3:56 (Run)
4:33 (1.0km Bike)
3:02 (Run)
Total: 14:25 with rest
Heidi doing her favorite lift! Looking good, girlie!!
10 min EMOM
Odd: 8 cal row
Even: 6 bar facing burpee
WOD w/75#, 10# ball
4:56 (run)
3:54 (row)
2:30 (run)
Finish: 14:20 – 3 min rest = 11:20
TGIF!!
EMOM 8 cal row 8 OTB burgees
Every round completed by :30 sec
WOD 85# power cleans. Sore hip
Splits 4:01
3:37
2:31
Total 13:09-3=10:09
EMOM 10 min
12 cal row
12 BFBurpees
Wod Rx (run, row, run)
12:29 – 3:00 = 9:29
12 calorie row
12 burpees
Wod RX +
3:25 (600 run)
3:27 (400 row)
2:47 (200 run…or walk)
Total 12:30something. Couldn’t see the clock bc I was face down wanting to die.
Great Job Justin.
Shoulder Press
2×5@115-2×3@125-2×2@135-1@145
WOD w some front squat mods.
Row-Run-Row
Front Squats 12@155-8@185-4@205
Rd1-3:22
Rd2-3:51
Rd3-1:59
Total-9:12
WOD w/ Rx’d load, all rows & 10ft target
13:02- 3= 10:02
EMOM for 10 Minutes
Even: 12 Calorie Assault Bike
Odd: 12 Bar Facing Burpees
WOD
Rx+
Round 1: 3:30 (run)
Round 2: 3:03 (row)
Round 3: 1:51 (run)
Total time: 11:24-3:00(rest)=8:24
Emom for 10 Minutes:
Even: 8 Cal Row
Odd: 8 Bar facing burps
WOD (35 lb front squat, 12 lb & 9′ WB, row and bike)
14:01-3:00=11:01
Wod Rx+:
Round 1: 3:04 (run)
Round 2: 3:10 (row)
Round 3: 1:57 (run)
Time: 11:11-3:00= 8:11
EMOM
8cal row
8burpees
WOD w/105# and 10’WB (wasn’t my plan to do 10′ going into WOD)
14:15-3:00=11:15
Koda 0530
3X5 bench press @ 115#
3X5 front squats @ 130#
Wod as rx+
8EMOM
95# g2o x 3 and remainder of minute row max meters
Total score 1290m
—
CFJ 1630
10 EMOM rx + with AB and mere bear!
Wod rx +
14:57 – 3:00 = 11:57
Sorry for all the noises on those squats.. that’s heavy for me!!!
Well done 430!
EMOM
12 cal bike
12 BFB
Wod RX+ 11″ target
11:44-3min rest=8:44
Good job max moved fast today man
Warm up
Rx+ row
Wod rx+ 155 row/run/row
11:27 – 3:00 = 8:27
Broke up the last set of WB foolishly 10-8 or I could of got the old bull today
12 cal bike
8 BFB
Wod w/ 135# and it felt great and was challenging
4:01
3:43
2:25
13:09 – 3:00 rest = 10:09
Bike run run
ROW run run
EMOM
10 cal “ASS” bike
8 bar facing burpees
WOD with 135, row-run-row
14:58-3:00=11:58
EMOM for 10 min.
10 cal row (on one of the rds only did 6 calories)
6 bar facing burpees
WOD w/50# and 8# ball (all 10# taken – huge class) to 9 ft
& run-row-run
17:25 – 3 min rest = 14:25
EMOM
10 cal bike
10 burpees
Wod rx+ (row,run,row)
12:56-3: 9:56
Primer=Rx
WOD RX+=15:52-3=12:52
(Run, Row, Run)
EMOM
10 cal Row
8 burpees
——
Wod 125# (row,row,run)
11:42 – 3 = 8:42