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.
Look at that STUD MUFFIN’
Back squats
4×3@225
2×3@275
1@295
1@315
1@325
WOD RX (ring MUs and 30″ box jumps)
1, 2+1
2, 3+7
3, 3+5
Strength:
4 x 3 @ 225#
2 x 3 @ 245#
1 x 3 @ 295#
——
Wod RX
1 + 2 box jumps
2 + 5 C2B
2 + 1 PU
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)
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
Back squats
3 sets of 4@185
3 sets of 2@205
3 sets of 1@225
Wod RX w/ring MU
1 round + 5 MU
1 round + 1 BJ
2 rounds
BS to 345# x 1 then stopped due to lbs
Wod with mods
2 rds each
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
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
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
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
Strength: see Jim’s
WOD:
1: (C2B)-2 + 3
2: (C2B)-2 + 4
3: (PU)-2 + 12 (1 pull-up)