Friday 180119
4 RFT:
-5 Deadlifts 255/175 RX+ 295/205 MRX 205/135
-10 Barbell Push-Ups RX+ 15 BB Push-ups
-5 Deadlifts
-Run 400m or Row 400m (mix up if desired)
Post time to responses.
WHAT: Baby Shower Brunch Celebrating Melissa Stone!
WHEN: Sunday, January 28th @ 2pm
WHERE: Maryn’s (Alan’s Ale Room)
WHO: All CFJ Ladies
RSVP: Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616
*Melissa is registered at buybuybaby & landofnod
Strength bench press 3×10
10@185
10@195
10@205
Wod rx with running
15:38
Bench
10@165
10@185
7@205
Wod RX (run)
9:35
Bench
10@205
10@225
10@245
Wod rx+ (295# and 15 push ups)
11:41
Core mostly completed
Bench press
10@85
10@95
10@105
WOD rx’d w/runs
9:23
Bench
175-185-195
Wod rx: (rows)
8:02
Bench press e3mom
10@165#
10@180#
10@195#
WOD Rx. 255# Run, run, row, run
14:03
30ghd sit-ups
1 min high plank
1 min handstand
1 min wall sit
Bench
Last set 10 x 200
–
Wod MRx but did 15 bbpu each rd
W / 1 k bike
10:05
Bench – Close Grip
10 @ 155
6 @ 170
5 @ 185
—
Wod. MRx (run/row/run/row)
9:36
6 mike hike w/light pack
3:42
Bench Press
All sets of 10
160/180/200
WOD
As Rx’d with all runs
Time: 8:26
Bench
10@85
10@90
5@95
Wod Mrx run row run row
11:57
Bench only (rest day but bros don’t miss bench day)
175-185-205
No strength
Wod RX’D (runs)
8:22
Bench press
10@65
10@80
10@85
WOD 135# w/runs
12:03
Bench: 10 @ 155, 175, 195
WOD Rx’d (all running): 11:17
Wait… 165-185-205
Bench Press
10@105#
10@115#
10@125
WOD RX’d w/all rows
10:39
Bench press
10@85
10@105
10@115
Wod rx+ w/runs
11:43
BP
10@155-175-195
Wod+ all runs
14:40
Had to do light weight dumbbell bench press due to shoulder pain
WOD with 205# and rows
12:57
Strength:
Bench press up to 185#
——
Wod RX (Run,Bike,Run,Bike)
10:14