October 3, 2017 28 Comments / Workout of the Day (WOD) / By Breck Tuesday 171003 3 RFT -400m Run -12 S20 115/75 RX+ 135/95 MRX 95/65 -12 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ Post time to responses.
Jeremy October 3, 2017 at 7:34 am 6 push press + 6 push jerks – 155 5 pp + 5 pj – 165 4 pp + 4 pj – 175 3 pp + 3 pj – 185 * WOD as rx’d: 11:50 * Core: 25 hip ext; 1 min handstand hold; 50 flutter kicks; 1 min handstand hold Reply
Kevin Fath October 3, 2017 at 7:38 am I want to rest this shoulder for 2 more days so I subbed the strength Strength: Back Squat 6@225 4@275 2@315 2@335 (PR? 1RM has been 325# since 6/26/2017) Modified WOD w/ 60# DB S2O’s (right arm only): 13:41 Reply
Jim October 3, 2017 at 7:58 am Strength: E3MOM 6 push press to 6 push jerks @ 115# 5 pp + 5 pj @ 125# 4 pp + 4 pj @ 135# 3 pp + 3 pj @ 145# * WOD: 115#, 24″ step-up mod 11:38 Core: 25 hip ext; 1 min handstand hold; 50 flutter kicks; 1 min handstand hold Reply
J Stone October 3, 2017 at 8:11 am Strength All with 115# – Wod With 115#, 20″ box step ups, bike 7:43 Reply
angie October 3, 2017 at 8:25 am 6 pp – 6 pj = 55# 5 pp – 5 pj = 60# 4 pp – 4 pj = 65# 3 pp – max pj = 70#, 6 PJ WOD MRx weight, 20″ step-ups 12:00 Core: 25 hip ext 1 min HS hold (made 49 sec, lost balance) 50 x 4 count flutter kicks 1 min HS hold (made it this time!!) Reply
Stephen H. October 3, 2017 at 9:13 am Strength 6 PP to 6 PJ @ 205# 5 PP to 5 PJ @ 220# 4 PP to 4 PJ @ 220# 3 PP to Max PJ (2) @ 235# WOD Rx+=10:01 Reply
Carter October 3, 2017 at 10:56 am Strength 6 PP to 6 PJ @ 155# 5 PP to 5 PJ @ 175# 4 PP to 4 PJ @ 195# 3 PP to MAX PJ (4) @ 205# WOD RX+ = 9:31 Reply
Blocker October 3, 2017 at 12:48 pm 6&6 @ 165# 5&5 @ 175 4&3 @ 185 3&2 @ 195# Wod rx’d 8:46 Great push everybody Reply
Ryan Alonso October 3, 2017 at 1:37 pm 6-6 @ 115# 5-5 @ 125# 4-4 @ 135# 3-3 @ 145# WOD (Mrx weight [95#] & Rx box-jumps [24″]) *2nd round I did step-ups *1st & 3rd round did box jumps 12:23 great class!! Reply
Chris Mafille October 3, 2017 at 1:50 pm 6-6 @ 115# 5-5 @ 125# 4-4 @ 135# 3-(8)max @ 145# Wod rx’d 9:54 Reply
Breck October 3, 2017 at 1:52 pm 6 Push Press to 6 Push Jerks @ 185# 5 Push Press to 5 Push Jerks @ 195# 4 Push Press to 4 Push Jerks @ 205# 3 Push Press to 3 Push Jerks @ 225# WOD Rx+ Time: 7:16 Reply
Jessica October 3, 2017 at 1:52 pm 9:30 class Strength 6 PP to 6 PJ @85# 5 PP to 5 PJ @95# 4 PP to 4 PJ @115# 3 PP to Max PJ (5)@125# WOD rx’d 7:38 Core development Noon class..did friday’s WOD since i will be out of town rest of week 30C&J@55# 800m run 20C&J@65# 600m run 15C&J@75# 400m run 10C&J@95# 200m run 5C&J@105# WOD rx’d 21:18 Reply
Melanie October 3, 2017 at 4:21 pm 6&6@65 5&5@70 4&4@75 3&7@80 WOD with 75#, 24″ box step-ups 12:00 Reply
Sydney S. October 3, 2017 at 4:26 pm 6 Push Press to 6 Push Jerk @65 5 Push Press to 5 Push Jerk @65 4 Push Press to 4 Push Jerk @75 3 Push Press to Max Push Jerk @85 (17 reps) Wod as rx’d w/assault bike 9:39 Core Development Reply
Shawn C. October 3, 2017 at 5:42 pm 6-6 @ 145# 5-5 @ 155# 4-4 @ 175# 3-1 @ 195# — Wod. Rx’d. 8:20. — All core work. Reply
Meredith October 3, 2017 at 6:00 pm Push Press to Push Jerk 6&6- 105 5&5- 110 4&4- 115 3&3- 125 Wod rx + 7:30 Reply
Chad Warren October 3, 2017 at 6:11 pm Push Press to Push Jerk 6&6@155 5&5@175 4&4@195 3&3@205 Wod RX+ 8:32 Slowly improving my runs legs felt like dead weight Reply
Eric October 3, 2017 at 7:31 pm 6PP/6PJ, 135 5PP/5PJ, 155 4PP/4PJ, 175 3PP/3PJ, 185 RX (BJ), 9:41 Reply
Rachel October 4, 2017 at 1:19 pm 6 push press + 6 push jerks – 56 5 pp + 5 pj – 60 4 pp + 4 pj – 64 3 pp + 3 pj – 68 * WOD @#65: 11:30 Reply
6 push press + 6 push jerks – 155
5 pp + 5 pj – 165
4 pp + 4 pj – 175
3 pp + 3 pj – 185
*
WOD as rx’d: 11:50
*
Core:
25 hip ext; 1 min handstand hold; 50 flutter kicks; 1 min handstand hold
Strength-135, 145, 155, 165 (3 PP + 4 PJ)
WOD Rx’d: 8:27
I want to rest this shoulder for 2 more days so I subbed the strength
Strength: Back Squat
6@225
4@275
2@315
2@335 (PR? 1RM has been 325# since 6/26/2017)
Modified WOD w/ 60# DB S2O’s (right arm only):
13:41
Strength: E3MOM
6 push press to 6 push jerks @ 115#
5 pp + 5 pj @ 125#
4 pp + 4 pj @ 135#
3 pp + 3 pj @ 145#
*
WOD: 115#, 24″ step-up mod
11:38
Core:
25 hip ext; 1 min handstand hold; 50 flutter kicks; 1 min handstand hold
Strength
All with 115#
–
Wod
With 115#, 20″ box step ups, bike
7:43
Strength
115-135-165-195
WOD Rx
8:09
6 pp – 6 pj = 55#
5 pp – 5 pj = 60#
4 pp – 4 pj = 65#
3 pp – max pj = 70#, 6 PJ
WOD MRx weight, 20″ step-ups
12:00
Core:
25 hip ext
1 min HS hold (made 49 sec, lost balance)
50 x 4 count flutter kicks
1 min HS hold (made it this time!!)
Strength
6 PP to 6 PJ @ 205#
5 PP to 5 PJ @ 220#
4 PP to 4 PJ @ 220#
3 PP to Max PJ (2) @ 235#
WOD Rx+=10:01
Strength
6 PP to 6 PJ @ 155#
5 PP to 5 PJ @ 175#
4 PP to 4 PJ @ 195#
3 PP to MAX PJ (4) @ 205#
WOD RX+ = 9:31
6&6 @ 165#
5&5 @ 175
4&3 @ 185
3&2 @ 195#
Wod rx’d
8:46
Great push everybody
6-6 @ 115#
5-5 @ 125#
4-4 @ 135#
3-3 @ 145#
WOD (Mrx weight [95#] & Rx box-jumps [24″])
*2nd round I did step-ups
*1st & 3rd round did box jumps
12:23
great class!!
6-6 @ 115#
5-5 @ 125#
4-4 @ 135#
3-(8)max @ 145#
Wod rx’d
9:54
6 Push Press to 6 Push Jerks @ 185#
5 Push Press to 5 Push Jerks @ 195#
4 Push Press to 4 Push Jerks @ 205#
3 Push Press to 3 Push Jerks @ 225#
WOD
Rx+
Time: 7:16
9:30 class
Strength
6 PP to 6 PJ @85#
5 PP to 5 PJ @95#
4 PP to 4 PJ @115#
3 PP to Max PJ (5)@125#
WOD rx’d
7:38
Core development
Noon class..did friday’s WOD since i will be out of town rest of week
30C&J@55#
800m run
20C&J@65#
600m run
15C&J@75#
400m run
10C&J@95#
200m run
5C&J@105#
WOD rx’d
21:18
6&6 @ 165#
5&5 @ 175
4&4 @ 185
3&1 @ 195#
wod rx’d
8:02
6 @ 85
5 @ 95
4 @ 105
3 & 2 @ 110
WOD rx
9:42
6@95
5@115
4@135
3@155
WOD RX:
7:03
6&6@65
5&5@70
4&4@75
3&7@80
WOD with 75#, 24″ box step-ups
12:00
6 Push Press to 6 Push Jerk @65
5 Push Press to 5 Push Jerk @65
4 Push Press to 4 Push Jerk @75
3 Push Press to Max Push Jerk @85 (17 reps)
Wod as rx’d w/assault bike
9:39
Core Development
6-6 @ 145#
5-5 @ 155#
4-4 @ 175#
3-1 @ 195#
—
Wod. Rx’d.
8:20.
—
All core work.
6 @ 115
5 @ 125
4 @ 130
3 & 6 @ 140
WOD Rx
10:02
Strength with DBs up to 40#
Wod w/ 30# DBs
8:42
Push Press to Push Jerk
6&6- 105
5&5- 110
4&4- 115
3&3- 125
Wod rx +
7:30
Push Press to Push Jerk
6&6@155
5&5@175
4&4@195
3&3@205
Wod RX+
8:32
Slowly improving my runs legs felt like dead weight
Fin @ 3 + 4 175#
Wod w/115# bike and 24″ step ups: 8:33
6PP/6PJ, 135
5PP/5PJ, 155
4PP/4PJ, 175
3PP/3PJ, 185
RX (BJ), 9:41
Bike, 95#
11:47
6 push press + 6 push jerks – 56
5 pp + 5 pj – 60
4 pp + 4 pj – 64
3 pp + 3 pj – 68
*
WOD @#65: 11:30