Friday 171103
For Time:
-10 OHS 95/65 RX+ 115/80 MRX 75/55
-10 Bar MUs MRX 10 Burpee Pull-ups
-10 Squat Snatch
-10 C2B
-10 Hang Squat Snatch
-10 Pull-Ups
Rest 3min
-10 Front Squats 95/65 RX+ 115/80 MRX 75/55
-10 Bar MUs MRX 10 Burpee Pull-ups
-10 Squat Cleans
-10 C2B
-10 Hang Squat Clean
-10 Pull-ups
Post total time minus 3 minutes rest to responses.
Front squat
6@185
5@195
4@205
4@205
3@205
WOD
1: @95#, 8:18
2: @95#, 8:09
Strength: Front Squat
6@205
5@225
1@245 (stopped for lower back)
WOD Rx:
9:31 + 7:24 = 16:55 without rest (20 reps remaining at 18:00)
Great job as usual Crystal. You should try a competition sometime!
Strength: Front Squat
6@205
5@225
1@245 (stopped for lower back)
WOD Rx:
9:31 + 7:24 = 16:55 without rest (20 reps remaining at 18:00)
Great job as usual Crystal! You should try a competition sometime!
A little beat up from the week, so lots of mods. Some may just consider it active rest.
Front squats with barbell. 6 each round.
WOD
10 OHS with 45#
10 burpee pullups
10 snatch
20 ring rows
10 hang snatch
20 ring rows
REST 3 min
10 front squats with 65#
10 burpee pullups
10 power clean
20 ring rows
10 hang power clean
20 ring rows
17:56-3:00=14:56
Strength: some light front squats and banded monster walks
WOD as rx’d w/burpee pull-ups
7:21
7:19
17:40 – 3:00 = 14:40
6@ 315
5@ 335
4@365
4@345
3@345
Wod rx+ @115
4:12+3 rest+ 5:51 total time 13:03
Strength:
225-245-265-285-305
Wod rx+
12:35 – 3:00 = 9:35
Strength
stayed light from floor (95-115-145-165-185) w/10 GHD’s b/t each work set
—
Wod. Rx’d
1) 5:18
2) 5:51
14:09 – 3:00 = 11:09
9:30
FRONT squats
6x 115, 135, 135, 165, 165
–
Yesterday’s wod
500 m row + 15 HSPU
1 k bike + s2oh 36 (75#)
500 m row + 16 bar dips
–
75 sit-ups 2:52
1:30
About an hour mtn bike @ turkey with Dan and Toby
front squat
125(x6) -140 (x5)- 150 (x4) -150 (x4)- 150 (x4)
wod as rx’d
5 bar mu’s (vs 10) each round
12:49 – 3:00 = 9:49
Front Squats
6@225#
5@245#
4@255#
4@255#
4@255#
WOD
Rx+
All Muscle-ups, C2B and Pull-ups unbroken
1: 3:38
2: 4:00
Total time=10:38-3:00(rest)=7:38
Front squats
6@115
5@125
4@135
4@135
WOD rx’d
1. 3:56
2. 3:53
Total time=10:49-3:00=7:49
Good active rest day..shoulders r so sore from yesterday!
Front squats
6@125
5@130
4@140
4@140
Skipped last one
WOD RX w/burpee pull-ups
1- 6:19
2- 6:00
Total time 15:19-3=12:19
Front squat:
6 @ 230#
3 @ 245# then called it macaroni. Wasn’t feeling this puppy today.
Wod rx’d
About 16:13 – 3:00 rest = 13:13
Strength from the ground
95
125
155
175
Wod rx bar m/u
14:11 – 3
11:11
front squat
130(x6) -140 (x5)- 150 (x4) -150 (x4)- 150 (x4)
wod as rx’d
5 bar mu’s first round, 6 second round (almost strung some!) Progress.
17:50 -3:00= 14:50
5 miles on the mountain bike at Turkey with Stone, Toby, Dexter and Winnie…those last two are a golden doodle and an Australia shepherd.
Front squat
6@155
5@165
4s@170
Wod rx
14:35-3:00= 11:35