WOD#1
Row 200, 10 back squat @ 165#
Run 200, 10 front squat @ 135#
10 back squat @ 165#, row 200
10 front squat @ 135#, run 200
Row 200, 10 back squat @ 165#
Run 200, 10 front squat @ 135#
Row 200, 10 Back Squats @225
Run 200, 10 Front Squats @245
10 Back Squats @225, Row 200
10 Front Squats @245, Run 200
Row 200, 10 Back Squats @225
Run 200, 10 Front Squats @245
After that I had Bambi legs and could barely walk
WOD RX+
5 rounds+5DL
Loved all this volume today so much fun good job Stephen made me push harder trying to catch you
Row 200, 10 Back Squats @165
Run 200, 10 Front Squats @165
10 Back Squats @225, Row 175
10 Front Squats @245, Run 175
Row 200, 10 Back Squats @ 175
Run 200, 10 Front Squats @175
Row 200m, 10 Back Squats
Run 200m, 10 Front Squats
10 Back Squats, Row 200m
10 Front Squats, Run 200m
Row 200m, 10 Back Squats
Run 200m, 10 Front Squats
all @ 135#
Warm up wod
165# front and back squats
Wod RX+
4+5
Lbs kicked in on second set of deadlifts and ended up doing singles of deadlift. Embarrassing.
E4MOM
BS w/ 105# (51%), FS w/ 85 (58%)
Wod RX’d – 4 rds + 4 DL
WOD#1
Row 200, 10 back squat @ 165#
Run 200, 10 front squat @ 135#
10 back squat @ 165#, row 200
10 front squat @ 135#, run 200
Row 200, 10 back squat @ 165#
Run 200, 10 front squat @ 135#
WOD#2
8 min AMRAP
13 deadlift @ 185#
13 wall ball @ 20#/10′
3Rnds + 5 wbs
Strength: all squats at 165#
WOD Rx’d: 4rds + 13 DL
Row 200, 10 Back Squats @225
Run 200, 10 Front Squats @245
10 Back Squats @225, Row 200
10 Front Squats @245, Run 200
Row 200, 10 Back Squats @225
Run 200, 10 Front Squats @245
After that I had Bambi legs and could barely walk
WOD RX+
5 rounds+5DL
Loved all this volume today so much fun good job Stephen made me push harder trying to catch you
Strength: Started with Runs
185# for both Back Squats and Front Squats
WOD w/135#:
2 rounds + 13 Deadlifts
75 Anchored Sit-ups
20-Minute E2MOM Strict Press @135:
5-5-5-5-4-4-4-4-4-4
Total: 44 reps
Strength w/95# back sq, 65# front sq
WOD MRx = 5 rds + 6 DL
10K assault bike
18:27
Cal=164
WOD 1 w/ 185# run first
WOD 2 w/ 135# 4 + 6 DL, nothing going on this one!
Row 200/5 back squats @130#
10 doubles/5 back squats @ 130#
Wod rx+
2 rounds + 5 deadlifts
WOD #1 w/ 220# for both (Row/Back Squat First)
WOD #2 Rx=5 rounds plus 3 deadlifts
Great job, Chad.
WOD #1 w/ 105 for BS & 115 for FS
WOD #2 Rx’D+ 5 rounds
Great job, 9:30!!!
Squat/row/run combo
Used 205# for both back and front squats
Row/run order
*
WOD rx+ (205#)
5 rounds + 5 wall balls (18 reps)
Strength
With 205# for both front and back squats (started with run and front squats)
WOD
Rx+
Rounds=5+8 Wall Balls
WOD #1 w/ 85# FS & 95# BS (rounds 1-4) & 95# FS & 105# BS (rounds 5-6)
WOD #2 RX- 5 Rounds + 2 DL
Squats with 55# with row and assault bike
WOD as Rx’d (first time for a fully rx’d WOD)
4 rds
WOD #1
85# for BS and 95# for FS..should have gone a little heavier
WOD#2 rx’d
5rds+1WB
All WB unbroken..thats an accomplishment for me!
Row 200, 10 Back Squats @165
Run 200, 10 Front Squats @165
10 Back Squats @225, Row 175
10 Front Squats @245, Run 175
Row 200, 10 Back Squats @ 175
Run 200, 10 Front Squats @175
WOD RX
5 rounds+4DL
WOD #1
115# for Front Squats; 135# for Back Squats
WOD #2 – Mrx
3rds + 9 WBS
…I’m tired
Row 200m, 10 Back Squats
Run 200m, 10 Front Squats
10 Back Squats, Row 200m
10 Front Squats, Run 200m
Row 200m, 10 Back Squats
Run 200m, 10 Front Squats
all @ 135#
WOD
As Rx’d
5 rounds + 13 DL
Strength
135# for front and back squats (run/back squats first)
Great job Steph!
Wod rx +
6 rounds + 2 deadlifts
WOD #1 w/ 135# for both back and front squats
WOD #2 Rx
4 rounds + 5 wall balls
Great job Mere and HAPPY BIRTHDAY!
WOD 1
135 for both
WOD 2
4 rds +1
135 dl
20# wb
BS and FS both at 85#, 20-30lbs below the correct weight
WOD rx’d
6 rounds even
Wod 1 w/ 85# FS and 95# BS
Wod 2 rxd
5 rds + 8 DL
WOD 1
Run-10 front squats 255
Row-10 back squats 267
10 front squats 255 run 200
10 back squats 266 row 200
Run 200- 10 front squats 255
Row 200- 10 back squats 265
WOD RX+
3 rounds + 10 reps
Strength all Squats 145#
—
Wod w/ 145#
4 rds
Strength with 195
WOD – 5 + 5