Wednesday 171227
2 RFT:
-400m RUN
– 10 Front Squats 155/105 RX+ 185/125 MRX 125/85
– 2 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Box Jumps/Step-ups 24/20″ RX+ 30/24 MRX 20/18
-400m ROW or 1km A Bike
– 10 Back Squats
– 20 Pull-ups
– 30 Anchored WallBall Sit-Ups RX+ 30 GHD WallBall Sit-Ups
Post time to responses.
**WallBall Sit-ups = Touch wallball to floor overhead and then touch wallball to anchor point/Wallball Weights = 20/14lbs MRX 14/10lbs**
5 rds
5 push ups
10 db strict press 15#
20 sit ups
20 Russian twist 9# ball
20 air squats
Time = 13:04
15 min elliptical
Front squats
6@145#
5@155#
2@165#
2@165#
1@175#
Wod w/all rowing, masters rx weight, 20in box, ring rows
1 round completed at 17:41
Half reps for second round 27:29
Back squats
6@255
5@275
2@305
2@305
1@325
Wod rx with 1k bike and 400m row instead of run. Pegboard for rope climbs 1:1 ratio
Time=29:18 second round 20in box step ups
Strength: Back Squat
6@285, 2@300 (failed 3rd rep), 0@320
WOD w/135# & 20ā Box Jumps (Run/Row):
29:02 (12 Sit-ups remaining at 28:00)
back squats
6@355
5@405
2@455
2@455
0@500
WOD RX+ (row 400 then 1k bike)
26:46
Back squat:
275
315
345
365
405
Wod rx (row/row)
19:42
Back squats
6 @ 265#
5 @ 285#
2 @ 315#
2 @ 315#
1 @ 325#
Wod rxād
27:39, lots of stranding around
Back squats:
6@205
5@225
2@245
2@245
1@265
WOD: w/10ā rope climb, 155#, 24ā step up, pull-ups, 20# wall ball
24:41
back squats
5@120, 140
3@160
2@180
1@190
0 @ 205
wod w/ 1st two legless, 2nd 2 with legs; 105#, run/row, 24″ box, 14# wb for GHD’s
24:02
exhausted after those christmas cals… yikes!
Back squats on hatch program for week 8
5@125
5@135
5@145
5@150
WOD (run/row) w/105#, legless RC, 24ā box, 14#GHDs
24:20
That second set of weighted GHDs wasnāt so fun at the end…
BS
185-215-255-255-275
—
Wod. Rx’d. (Run/row)
21:26
Back squats
6@304
5@355
2@375
2@375
1@405
Happy to hit these numbers without a belt
Wod RX+ 1k bike then row
23:37
GHD Got me at the end so nasty :/
Supposed to be 6@305*
Strength:
BS up to 275#
ā
Wod RX
(Run/Bike)
21:46
No Strength
WOD
With bike/row and rx’d loads and wall ball sit-ups
Tried to do 2 peg board ascents for the 2 rope climbs; made the 1st round up and down twice unbroken but on the 2nd round only made one ascent. Tried to make it back up twice the second ascent but could only get about 2/3 the way up each time. Did one rope climb in place of last ascent.
Time: 24:26
Back Squats
8@125#
10@135#
6@155#
6@155#
4@175#
WOD RX’d
Row/bike
27:09
Back squat
6@245
5@265
2@295
2@315
1@335
Wod RX (all rows)
17:40
Back Squats
6 @ 85
5 @ 90
2 @ 95
2 @ 95
1 @ 100
WOD w/only 45#, 10# ball, jumping pull ups from bench, 4 ropes from floor to ground
ea round, step ups to 20″ box, runs and rows (COLD!)
At time cap had 16 sit ups left
TIME: 29:29
Back squats up to 235#
WOD with 135#
26:31
Back Squats
Up to 235
Wod rx
22:14
Who’s that handsome guy in the middle?! š
Lighter %
6 @ 165
5 @ 175
2 @ 195
2 @ 200
1 @ 210
WOD: RX+: 125#, legless, #14GHD
28:00 = had 16 GHDs Left (those hurt š )
Barbell Unbroken
Squat
6@265, not 80% Iām bad at math.
5@295
2×2@315
1@330
WOD rx
22:57
Squat
6@255
5@275
2@295
2@305
1@325
WOD rx
20:54
Back squat: 6@265; 3@295; 2@315; 2@315
*
WOD as rxd: 21:58
Did row then assault bike
Back squat
6@155
5@165
2@175
2@175
1@190
Wod RX run/row
27:53
Back Squats stayed lighter
6@125#
5@135#
2@155#
2@155#
1@175#
WOD RXād
Run/Row
25:32
Felt sluggish! Damn my moms cooking and Christmas cookies!!!
No strength – Practiced Handstand walks, snatch with bar
WOD with #55, row/row,
25:47
Back squats
6@225
5@305
3@375
2@375
1@405
Wod RX+ 1k bike then row
23:57