October 10, 2017

Tuesday 171010

2 RFT:
-Run 200m or 0.5km A Bike
-20 KBS
-20 Anchored Military Sit-Ups RX+ GHD
-Run 200m or 0.5km A Bike (can mix up)
-20 S20 95/65 RX+ 135/95 MRX 75/55
-20 Anchored Military Sit-Ups RX+ GHD

Post time to responses.

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36 thoughts on “October 10, 2017”

  1. CFJ you all are amazing. Love seeing all your great efforts, consistency and awesome results. Keep it real and keep it a lifestyle.

  2. EMOM x 8 min; DL/HSPU – rest
    10 DL w/ 295# then 1 HSPU for each of the 4 minutes
    *
    WOD rx (+); started with assault bike then run
    14:31

  3. Speed Training w/245# DL & Strict HSPU’s:
    1) 20 Unbroken (PR)
    2) 6
    3) 3
    4) 3

    WOD: Attempted
    Sacrificed form for speed on GHD’s and spine paid the price. Will attempt this evening if my back feels better

  4. 4 Sets of the following:
    1 Min: 10 Deadlifts @ 275# followed by max parallette kipping HSPU’s
    1 Min: Rest
    HSPU’s were: 5/7/7/7 Total=26

    WOD
    Rx+ (started with bike and then run for each round)
    Time: 11:39

  5. E2MOM x 4
    8 cal assault bike into
    15/10/7/7 HSPU w/abmat

    Wod as rx’d w/35# KB, biked first round and ran second
    11:16

  6. Speed training w/125# and strict HSPU
    31/21/20/19
    Total=90 HSPU
    WOD w/65# and GHDs
    10:49
    Was going to do rx’d+ weight until after I did all those HSPU…

  7. DL @ 205#
    HSPU w/ 2-3″ descents
    7-8-7-7 = 29 Total

    WOD – 75# S2O; 55# KB
    *biked the first time and ran the rest of them

    11:26

  8. Hotel fitness center WOD…overlooking Camden Yard

    3 rounds for time
    5 strict pull-ups
    20 v-ups
    30 dumbbell snatch 40#

    8:32

  9. Strength
    10DL@275
    Parallette HSPU
    7-4-7-5

    Wod RX+ Started with bike and finished with run
    11:03

    Everything unbroken

  10. 10 Deadlifts plus Max HSPU Then 1 Minute Rest x 4
    315# for Deadlifts and 8 HSPU each round

    WOD w/ 135#, 70# KB, 20 GHDs and 20 Sit ups each round

    11:55

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