Wednesday 180117
For Time:
3 Rounds of:
-7 C2B Pull-Ups
-7 OHS 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 T2B
-7 Front Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 Pull-Ups
-7 Back Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
Post time to responses.
Back squats: 10 @ 175, 205, 225
WOD Rx’d: 18:00-4:00 = 14:00
Bk Sq 10-10-10 @ 65-65-70
WOD w/45# & Kipping plu
7:06
6:18
6:14
Core: 50 anchored sit ups
Bk squat
10@195
10@205
10@215
Wod rx
Time=17:03-4:00=13:03 i believe. I hate math 🙂
Back squats
10-10-10 @ 135-150-165
Wod w/2 rounds instead of 3, 65#, ring rows/hanging knee raises
20:41
-4:00 rest = 16:=41
Driving across the state today, won’t make it in. Nice 500 Matt!
Back Squats:
10@ 205#, 235#, and 265#
WOD Rx+=17:38-4:00=13:38
Back Squat
10@125/135/145
WOD as rx’d w/all rows
19:02 – 4:00 = 15:02
Worked on double DB OHS up to 30#
Back squat
10@65, 75, 85
WOD with pull-ups, GHD’s subbed for T2B, 55# for OHS, 65# for others
21:24-4:00=17:24
Hi Okie,
We miss you. I’m sorry you aren’t feeling back up to par yet, but we are anxiously awaiting your bamboo-swinging, motivational yelling return!
Back squats
10@205
10@225
10@225
Wod RX
1, 3:24
2, 3:30
3, 3:28
Total 14:22-4:00=10:22
Strength:
10 @ 195
10 @ 215
10 @ 245
Wod rx’d
17:20 – 4:00 = 13:20
Strength:
10 @ 195
10 @ 215
10 @ 245
Wod rx+
3:35
3:45
3:17
14:32 – 4:00 = 10:32
Second round 3:40*
Back Squat (e3mom)
10@155#
10@165#
10@185#
WOD Rx: 19:05-4:00 = 15:05
5:06
4:51
5:08
Hatch squat back squats week 11 day 1
5@115
3@135
2@150
2@170
1@180
1@195(PR)
1@205(15#PR!)
WOD rx’d+
3:53
4:00
3:52
Total time=15:45-4:00=11:45
those 500m rows were a killer by the end! Great job Colby! Tried my hardest to stay ahead on those rows but lost u every time ha!
30 ghd sit-ups
30 hip ext
Strength:
10 @ 195
10 @ 215
10 @ 245
Wod rx’d
17:22 – 4:00 = 13:22
BS
10 @ 115
10 @ 125
10 @ 135
Wod rx’d
20:40-6:00=14:40
BS
10 @ 115
10 @ 125
10 @ 135
Wod rx’d
20:40-400=16:40
Strength:
10 @ 145
10 @ 175
10 @ 205
Wod mrx’d
20:57 – 4:00 = 16:57
Strength
10@275
10@315
10@345
Wod rx+
14:51-4= 10:51
Back Squat
10@225#
10@255#
10@275#
WOD
Rx+
3:26
3:35
3:32
Total time: 14:33-4:00(rest)=10:33
10 @ 185
10@185
10@185
Wod rx
15:38 – 4
11:38
Strength
10@155#
10@170#
10@185#
WOD Rx minus only did 1 rd of C2B and changed to Pull-ups for 2 rounds
18:53-4:00 rest = 14:53
Tabata abs by Mere to finish
Squats: 135/150/170
WOD
4:24
10:16
15:46
– 4 min rest
= 11:46
Back squats
10@275
10@305
10@315
Wod RX+
15:44-4:00 Rest=11:44
Strength:
Back Squat
Up to 245#
———
Wod RX
16:40- 4:00 = 12:40
Killer core by Meredith!!
Back squats
10@150
10@165
10@175
Wod rx +
17:43-4:00=13:43
Squats
10@205-225-245
WOD rx
3:28
3:56
3:42
– 11:06
Rowing WOD and I’m in embarrassing cardio shape. Ouch.
Thanks for the pic Breck!
BS
10@195-210-235
Wod+
20:36-4=16:36
Skipped back squat and did some stretching…
WOD with 55#
Subbed BS on last set for weighted lunges
21:43-4=17:43
Back Squat 10, 10 10 w/55, 60, 65 (below my percentages)
WOD w/only 25#..meant to get a 35# bar after warm up…but didn’t..probably a good
thing as still went over time cap! Slow on the rows!
Attempted T2B, jumping pull ups
24:38 – 4 min = 20:38
Wow, Matt!
BS
155 (10)
185 (10)
205 (10)