Wednesday 170927
For Time:
-Run 400m
-21 Russian KBS 70/53 MRX 53/35
-Run 200m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 400m
-21 Air Squats RX+ KB Goblet Squats
-Run 200m
-21 Russian KBS 70/53 MRX 53/35
-Run 400m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 200m
-21 Air Squats RX+ KB Goblet Squats
Post time to responses.
Back squat: 20 reps completed with $225
*
WOD rx (+): 17:53
Back squat e3mom
10@155#
5@185#
5@215#
20@165#
WOD: Rx w/row
15:15
BS
105-125-145-125
Wod rx’d w/ 35 KB
15:09
Strength: Back Squat
10@135
5@165
5@185
20@165 (52%)
WOD Rx:
13:32
20 Alternating Pistols
Correction: Built up to 51%
WOD Rx 11:57
Strength: Back Squat
10@155#
5@185#
5@225#
20@275#
WOD Rx=14:56
Strength Deadlift
10-5-5-20 @ 105-115-125-135
WOD MRx = 16:19
Strength:
20 @ 225#, should have gone for 245#
Wod rx’d all runs
14:33
Satisfied with today
Back squats
10 @115#
5 @125#
5 @135#
20 @ 145# (40# pr for 20rm)
Wod w/all rows, 25# American KBS, non-military sit-ups
15 reps instead of 21 for all
16:52
Back Squats
10@65
5@85
5@85
20@115(60%)
WOD rx’d+
16:10
Wod Mrx with Assault bike
Time 11:55
WOD with 35# kb & 15 GHD’s
13:07
BS
10@85
5@105
5@115
20@130
WOD RX+
18:19
Back squats:
10@135
5@185
5@185
20@185 (55% of 1RM)
Wod RX+
12:40
Wod as rx’d w/ rowing
14:07
Back squats
20 @ 245
wod rx’d
13:14
Strength: Back Squat
10@135#
5@165#
5@185#
20@185#
WOD Rx=14:08
Back squats
10@125
5s@155
20@175
Wod rx +
14:55
Strength:
Back Squat 20 @ 185#
—-
Wod RX
12:25
Great push today Shawn!
WOD
As Rx’d+ (w/ rowing)
13:42
Strength:
Back Squat 20 @ 155# (50% – weak)
—
Wod. Rx’d
12:06
Great race KevO.!
Strength
Back squat
10@275
5@315
5@315
20@285
Wod RX+ w/runs
16:02
Unbroken very very slow going into each run couldn’t feel my legs let alone run a lot of fun regardless happy to be back at it with you guys!!!!
* did 10@265 not 275
20 RM Back Squat @ 205#
WOD Rx’d: 13:57
Squats
10@135-5@185-3@205
20RM @255 +20# PR
WOD rx
-15:42, cool down after the squats
BS 20 @ 225#
Wod with 45# KB, Bike
16:50
12:12
Wod with bike, regular sit-ups, 55#
20 rm back squat @ 85# (Just started putting weight on the bar again for squats 4 weeks ago).
WOD with 55# kb and GHDs
19:42
Back Squat:
75, 80, 85 and 20 @ 70#
WOD w/25# KB and sit ups using hands
20:39
Great job Melanie. Thanks for letting me lift with you!!
Back squat
10@135#
5@155#
5@165#
20@165# – should have tried more
Wod w 400m row & 200m run, 70# kb swing & 55# goblet squat, reg situps
14:52
20 Rep BS #305
Wod RX:
11:15