November 9, 2017

Thursday 171109

6min AMRAP:
-15 BW/75%BW Deadlifts
-15 Anchored Weighted Sit-Ups 25/15lbs RX+GHD Sit-ups MRX 15/10lbs (hold weight on chest w/arms crossed and touch elbows/forearms to knees)
REST 3min
6min AMRAP:
-5 BW/75%BW Deadlifts
-9 T2B
-15/12cal Row or A Bike
**Athletes choice which 6min AMRAP to start with**

Post results for each AMRAP to responses.

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15 thoughts on “November 9, 2017”

  1. Deadlift: 6@335; 5@360; 4@385; 4@386; 4@385
    *
    WOD as rx’d: used 225# for deadlift and did GHD sit-ups in place of anchored weighted sit-ups
    *
    1st AMRAP: DL/T2B/cal row- 3 rounds + 5 calories
    *
    2nd AMRAP: DL/GHD sit-ups- 3 rounds
    *
    20 hip extensions; 1 min left & right high plank holds

  2. Deadlift: E2:30MOM
    6@375#
    5@400#
    4@425#
    4@425#
    4@425#

    WOD as Rx’d used 225#–Did 15/15 WOD first

    WOD #1=3 rounds plus 21 reps (6 weighted sit ups)
    WOD #2=3 rounds

  3. deadlift:
    6@185
    5@200
    4@210
    4@210
    4@210

    WOD as Rx’d (100# DL)
    amrap 1: 4 rounds + 23 reps
    amrap 2: 3 rounds + 14 reps

  4. DL:
    6@195
    5@205
    4@215
    called it good

    WOD rx (105# DL)
    Started with DL-T2B-Row
    3rds + 4DL

    DL-Situps
    4rds + 12 weighted situps

  5. DL
    6@365 5@405 3×4@435 no belt was nice not to have one on

    Wod RX+ BWDL@165
    DL/GHD
    5 rounds+13DL

    DL/V-UPS/ROW
    3 rounds (smoked from first amrap)

  6. M/51/180

    WOD as Rx’d used 165# Did 15/15 WOD first
    WOD #1=2 rounds plus 1 rep
    WOD #2=2 Rounds + 9 cal on rower

    Core development

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