Wednesday 180110
For Time:
-Run 200m or Row 200m or A Bike 0.5km
-15 SDHP 95/65 MRX 75/55
-1 Rope Climb 15′ MRX 10′
Rest 1min
-Run 400m or Row 400m or A Bike 1km
-2 Rope Climbs
-15 SDHP 95/65 MRX 75/55
Rest 2min
-Run 200m or Row 200m or A Bike 0.5km
-1 Rope Climb 15′ MRX 10′
-15 SDHP 95/65 MRX 75/55
Post time to responses.
Sumo deadlift:
8@185#
5@205#
3@255#
1@285#
1@305#
WOD Rx (95#, 15’, all run)
1. 2:09
2. 7:22 (4:13)
3. 11:55 (2:33)
11:55-3:00= 8:55
Sumo DL
8 @ 105#
5 @ 125#
3 @ 145#
2 @ 155#
1 @ 175#
1 @ 190#
1 @ 195#
Wod w/ 10’ RC, all rowing & 65#
10:38-3:00=7:38
Sumo DL – 8-5-3-2-1-1-1 @ 45-55-65-85-90-95-100
WOD w/35#, 2-1 rope reclines (some stiff leg, some bent), all rowing
2:03
3:50
2:20
Total time: 11:13 – 3:00 = 8:13
10km of rowing before class
Strength up to 275#
Sumo deadlift up to 235#
Wod rx with rows: 10:17-3:00=7:17
Sumo DL
1@355
1@385f
Wod rx with all rows
Time=9:59-3:00=6:59
Sumo Deadlift up to 205#
WOD as rx’d w/all rows
1:29
3:27
1:58
9:54 – 3:00 = 6:54
Sumo Deadlift to 225#
Tried to do rope climbs for the first time in a WOD. Only ever successfully complete 1 before today.
First round – 1 rope climb to 10ft
Second round – 1 rope climb, 2 attempts (couldn’t get last pull)
Third round – 2 attempts (couldn’t get last pull)
12:58-3:00=9:58
Wod rx
8:14 – 3:00 = 5:14
Sumo DL up to 255#
WOD MRX – row/run/row
9:19-3= 6:19
Sumo Deadlift:
up to 305#
WOD MRX (worked on a rope foothold/bended decent 2:1)
*all row
10:50 – 3:00 = 7:50
thanks for the rope work, Breck!
fun class!
Sumo deadlift up to 205#
Wod w/ 10 pull ups per 1 rope climb and all rows
10:55-3:00
7:55
Sumo Deadlift:
up to 355#
WOD MRX (Rx-95# 1st set, then MRx remainder)
*all row, 10′ rope
10:15 – 3:00 = 7:15
SDL to 475# – first SDL Max/PR
WOD Rx’d
9:23-3=6:23
Sumo deadlift
Up to 285#
Wod rx run/row/run
8:04-3(rest)= 5:04
Sumo Deadlift
Up to 450#
WOD
As Rx’d with run/row/run
Round 1=1:10
Round 2=2:30
Round 3=1:21
Total time=8:01-3:00(rest)=5:01
Sumo DL
Up to 325
—
Wod. Rx’d. (Run/Row/Bike)
8:44 – 3:00 = 5:44
Active recovery day, no strength. Worked feet on the rope
Wod rx’d run-row-run
1:20
3:06
1:56
9:22-3:00 = 6:22
Sumo DL
425# tied PR, 450F
Wod with 10’ rope
Run, row, run
8:08
Really fun wod today BTW
Sumo DL
Up to 365#
—
Wod – Run/Row/Bike
8:59 – 3:00 = 5:59
Core Killer by Meredith!
Warm up wod
5 rds
30 sec on rower
10 push press
Wod rx
Bike/Run/bike
9:38-3
6:38
Bike put a hurt on me..
Sumo up to 295 stayed really light today
Wod RX’D Run-Row-Run
7:50-3:00=4:50
Sumos
3s @135-225-255-275-305
Still not super comfortable with this movement. But a fun change up.
WOD run/row/run
1:15,2:32,1:51
8:38-3:00=5:38
Fran forearm in my biceps something awful.
Sumo DL up to 375
WOD:
95#, 10ft rope, run, bike, row
11:04-3:00
8:04
“Swing Set”
AMRAP 15:
100 Meter Row, 2 Kettlebell Swings (55#)
100 Meter Row, 4 Kettlebell Swings
100 Meter Row, 6 Kettlebell Swings
100 Meter Row, 8 Kettlebell Swings
100 Meter Row, 10 Kettlebell Swings
Continue to add (2) reps per round.
finished round of 24 kb swings, 4 reps in 26 round
Sumo DL
Up to 175#
F*185
—
Wod – Run
11:??
21-15-9
Cal bike
Cal row
Burpees
Back squats 95#
11:40
Sumo Deadlift:
#375 X 5
Wod RX–Run-row-run
7:58-3:00=4:58