Monday 171120
Runs, Rows, & Front Squats
-1st 3min = 200m Run or 200m Row For Time
-2nd 3min = Front Squat 7@75%
-3rd 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-4th 3min = Front Squat 6@80%
-5th 3min = 200m Run or 200m Row For Time
-6th 3min = Front Squat 4@85%
-7th 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-8th 3min = Front Squat 3@87%
-9th 3min = 200m Run or 200m Row For Time
-10th 3min = Front Squat 3@87%
**Athletes can start with Run/Row portion or Front Squat portion**
Post results for each 3 minutes to responses.
Holiday Hours:
Wednesday, November 22nd: 5:00am, 6:00am, 9:30am and 12:00pm. ALL afternoon classes are canceled.
Thursday, November 23rd: ALL classes are canceled. HAPPY THANKSGIVING!
Friday, November 24th: 8:00am and 9:30am. ALL other classes are canceled.
200m row 36 sec
FS 7@295
400m run 1:15
FS 6@315
200m row 37 sec
FS 4@335
400m run 1:25
FS 3@345
200m row 36 sec
FS 3@345
Core complete
1. Run 200m (:44)
2. 7 front squat @185#
3. Row 400 m (1:29)
4. 6 front squat @195#
5. Run 200m (:43)
6. 4 front squat @210#
7. Row 400m (1:30)
8. 3 front squat @215#
9. Run 200m (:42)
10. 3 front squat @215#
3x 5 on each leg pistol progression
3x 15 hip extensions
3x 25 abmat anchored sit-ups
Front Squats:
7@215
6@230
4@240
3@255
1@275
0@295
200m run :47
7 FS w/ 105# :24
400m Row 1:36
6 FS w/ 125# :41
200m run :47
5 FS w/ 125# (did extra rep) :25
400m row 1:36
3 FS w/ 135# :18
200m run :47
3 FS w/ 140# :18
No Core
Wod competed
With 400 m rows- 12 reps at 155#FS each time – 1 k bike
200m row = 0:52
20 air squats = 0:27
1k bike = 2:35
20 air squats 0:36
200m row = 0:53
20 air squats = 0:35
1k bike = 2:28
20 air squats = 0:33
200m row = 0:52
20 air squats = 0:30
core:
50 anchored sit ups
200m run=0:40
7 Front Squats @ 245#
400m row=1:22
6 Front Squats @ 265#
200m run=0:38
4 Front Squats @ 275#
400m row=1:26
3 Front Squats @ 285#
200m run=0:32
3 Front Squats @ 285#
Row 200
Run 400
7@205
6@225
4@255
1@275,2@255
1@275,2@255
Ran 200s and rowed 400s
Doubled the front squats
14@75#
12@85#
8@95#
6@105#
6@105#
Core Development
200m row= 0:47
7 FS@125
400m run= 1:25
6 FS@135
200m row= 0:44
4 FS@145
400m run= 1:18 (PR by 8 seconds!)
3 FS@150
200m row= 0:45
3 FS@150
Front squats from the floor, and that was a mistake
200m run: 27
7 @ 225#
400m row: 1:22
1 @ 245#
200m run: 31
4 @ 245#
400m row: 1:26
1 @ 245#
200m run: 30
0 @ 245#, couldn’t clean or
200m run :36
7 FS @ 125#
400m Row 1:43
6 FS @ 130#
200m run :39
4 FS @ 140#
400m row 1:41
3 FS @ 145#
200m run :37
3 FS @ 145#
Ran 200s, rowed 400s
75-85-95-95-100
200m Run= 0:34
7 FS@165
400m Row= 1:17
6 FS@175
200m Row= 0:37
4 FS@185
400m Run= 1:28
3 FS@195
200m Row= 0:38
3 FS@205
….completed
*even ran a couple of those 2 hundos
Run :42
FS 7@205
Row 1:42
FS 6@220
Run. :44
FS 4@235
Row 1:31
FS 3@245
Run :43
FS 3@245
run 200=:28/29
7 FS @305
400 row=1:16
6 FS @ 305
run 200= :29
4 FS @ 325
400 meter row: 1:20
4 FS @ 325
200 run N/A an alligator bit me on the back of the leg
200row :40
7FS@155
400run 1:15
6FS@165
200row :42
4FS@175
400run 1:22
3FS@185
200row :44
3FS@200 (97%)
Thanks Shawn for talking me into doing 200!
Wod. Rx’d. FS from ground
Row – 34.1
165#
Run – 1:17
175#
Row – 35.9
185#
Run – 1:26
195#
Row – 36.4
215#
Great Job Meredith!
*squat cleaned into front squats each round!
WOD Rx’d:
200m row: 36 sec
7 FS@195
400m run: ??
6 FS@205
200m row: 38 sec
4 FS@215
400m run: ??
3 FS@225
200m row: 40 sec
3 FS@225
Wod. Rx
Row – 31.2 (200)
7@260#
Run – 1:15 (400)
6@275#
Row – 31.6 (200)
4@295#
Run – 1:19 (400)
3@305#
Row – 33.1 (200)
3@305#
Front Sq:
7 w/65#
Run 1:04
6 w/70#
Run 400 2:25
5 w/73#
Run 200 1:13
3 w/75#
Run 400 2:19
3 w/75#
Did all runs
fronts squats cleaned form the ground
200m Row(:36)
7@275
400m Run(1:10)
6@295
200m row (:39)
0@305 couldn’t clean into first rep
400m Run (1:4??) has no rest from trying to clean the weight before hand
3@305-made the clean this time
200m Row(:38)
3@315
Happy with the cleans went 4/5 on the sets made I’ll take it
From*
WOD
As Rx’d
200 Meter row-33.4
FS-7@235#(squat cleaned into first rep)
400 Meter run-1:09
FS-6@250#(squat cleaned into first rep)
200 Meter row-34.5
FS-4@265#(squat cleaned into first rep)
400 Meter run-1:15
FS-3@275#(from the rack)
200 Meter row-38.8
FS-3@275#(from the rack)
WOD starting with run
Front squats 155,165,175,185,200
Core work
Wod
Row/run/row/run
The only times I remember were the 400m runs:
1:09, 1:14
Front Squats up to 215# (from the floor on all)
Front squats up to 235#. Last set of 3 dropped to 185#. Tingling in lower back not good.
Did first muscle up ever!