October 7, 2017

Saturday 171007

3min AMRAP:
-5 Ring or Bar MUs MRX 5 C2B
-6 Back Squats 135/95 MRX 95/65
-7 Box Jumps 30/24″ MRX 24/20″
Rest 3min
3min AMRAP:
-7 Back Squats
-6 C2B Pull-Ups MRX Pull-Ups
-5 Box Jumps
Rest 3min
3min AMRAP:
-5 Back Squats
-6 Box Jumps
-7 Pull Ups

Post rounds and reps for each AMRAP to responses.

DSC_0295

12 thoughts on “October 7, 2017”

  1. Strength: Back Squat
    4@275, 4@275, 4@275,
    2@285, 2@285, 2@285,
    1@315, 1@335, 1@355 (30# PR; 325# since 6/26/2017)

    WOD Rx w/Bar MU’s:
    1) 2 rounds + 3 Bar MU’s
    2) 2 rounds
    3) 2 rounds

    Rest ~30 minutes

    Jason Rx w/Bar MU’s:
    21:17 (first time)

    Rest 3 minutes

    Michael Rx Unanchored No Abmat:
    30:25 (first time)

  2. Back squats
    3 sets of 4@325
    3 sets of 2@355
    3 sets of 1@385 (first rep was the slooowwwessst squat In history)

    Wod RX w/ring MU
    2 rounds+ 5MU
    4 rounds
    3 rounds+ 3 Box Jumps

    Good job Justin Jordan and breck fun class today

  3. Back Squats
    4-4-4@80% (235)
    2-2-2@85% (245)
    1-1-1@90% (275)

    1: 30” box, 1rnd + 5bxjp
    2: 24” box, 2rnd + 1bksqt
    3: 24” box, 2rnd + 3bksqt

  4. Back Squats
    3 Sets of 4 @ 275#
    3 Sets of 2 @ 315#
    3 Sets of 1 @ 350#

    WOD
    As Rx’d
    With ring MU’s and 30″ box
    1: 3 + 1 MU
    2: 3 + 7 Back Squats
    3: 3 + 5 Back Squats

    Total Reps=175

  5. Minutes 1-10:

    Odd:
    20 – KB Swings (55#)
    Even:
    15 – Assault Bike calories

    Minutes 11-20:

    Odd:
    15 – GHD’s:
    Even:
    0:50 – high plank hold

  6. Strength Back Squats
    4×3@225
    3×2@275
    3×1@315
    Wod rx with ring muscle ups and 30in box
    Wod 1=2 rounds even
    Wod 2=2+7 back squats
    Wod 3=2+5 back squats

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