LA Fitness Houston, TX
Strength: Deadlift
7@225
5@275 (only set with belt)
3@325
1@375
1@415 (10# PR; 405# since 6/27/2017) – There’s some magic behind this thing called a rest day 🙂
WOD: For Time
50 Burpees – 5:01
75 4ct Flutter Kicks – 4:50
100 Push Ups – 8:22
150 Sit Ups – 11:12
Skills & Drills: Completed (1 abmat for HSPU)
Strength: Bench 10-6-10-5 w/195-225-195-225
WOD Rx’d (all rowing):
4 rds + 200m + 3 SC
Row/burpee/hspu 2abmats
Bench 10-6-10-6 @ 65-75-65-75
WOD MRx
4 rds + 64m row
LA Fitness Houston, TX
Strength: Deadlift
7@225
5@275 (only set with belt)
3@325
1@375
1@415 (10# PR; 405# since 6/27/2017) – There’s some magic behind this thing called a rest day 🙂
WOD: For Time
50 Burpees – 5:01
75 4ct Flutter Kicks – 4:50
100 Push Ups – 8:22
150 Sit Ups – 11:12
Score: 29:25
ROMWOD
Bench
10@250#
6@280#
10@250#
4@280#
WOD Rx’d (row)
5 rds plus 3 SC
Activation used 4 inch deficit hspu
Bench alt 205 and 225
Wod rx
5 rds + 200m row
Row, regular burpees, hrpu
Bench
10@75
6@85
10@75
6@85
WOD with assault bike, HPC and S20 with 35# DB’s
5 rounds + .3 k
Skills
Failed 10th hspu of 3rd round as time expired
Bench Press
4×6@205
WOD as rx’d with row
4 rounds
Skills – completed (HRPU’s)
Bench
10 @ 135#
6 @ 155#
10 @ 135#
5 3/4 @ 155#
WOD – MRx (95#)
4rds + 200m + 5 SQC
Thanks Nicole – awesome class!
Pre-WOD: 250 row/ 5 over rower burpees/ 10 Hand release push-ups E3MOM
Completed each
*
DB Bench: 10@55#; 6@65#; 10@55; 6@65
*
WOD as rxd (did row)
4 rounds + 113 meters
9:30 class
Activator completed with strict HSPUs
Bench
10@115
6@125
10@115
6@125
WOD rx’d w/alternating row and assault bike each rd
4 rds+31m row
12:00 class
50cal assault bike
50 ghds
50 wallballs
50 wallballs
50 ghds
50cal assault bike
30:57
Activator: Done! all sub 1:40
Bench press: Worked with dumbells 1 set@55, 3@65s
WOD Rx:
5 rounds + 200 meters
Skill: row 250m, 5 over rower burpee, 10 hspu
3X e3mom (1:47, 1:56, 2:30)
Strength e3mom bench press
10@205#
5@225#, failed 6th
5@205#
6@205#
WOD: Rx with run
3rnd + 3 squat cleans
Post:
15 ghd sit-ups
Tabata abs
15 ghd sit-ups
Skill: 250m row, 5 over rower burpee,10 strict HSPU unbroken
No bench
Wod RX’D
5 rounds+ 5 squat cleans
40 hip extensions
40 GHD sit-ups
Accumulate 1 min Parallette L sit hold
Wod with all rows
Bench
10@95
6@105
10@95
6@105
WOD with #55
5+200M
WOD 1 – completed w/ 10 kip HSPU
Bench
10@175-6@205-10@175-5@205
WOD 2 rx w/ rows
– 4rds + 163m
Great to see you Stone!
250 m row – 5 burpees over bar – 10 strict HSPU c 3
Bench with MATT / TS 175 and 205
MRx wod with bike
5 rds + bike + 10 reps
Wod 1 – Completed – All sub -1:39 rows
Wod 2 – w/ 115#
5 rds even
Run/Row/Run/Row/Run
Rxd
3 rds 110m row
Skills and Drills
E3MOMx3 sets
250 Meter row
5 Over rower burpees
10 Strict HSPU’s
Bench Press
10@205#
6@225#
10@205#
5@225#
WOD
As Rx’d with Row
Rounds=5+144 Meters
EMOM X3 – Row, Burpee, Strict HSPU
Bench:
10 @ 125
5 @ 145 – (Failed #6)
10 @125
5 @140 (Failed #6) — Yikes 🙂
WOD – 95#: 4 + 200M & 5 Cleans (Low back was not happy)
EMOM X3 – Row, Burpee, HSPU
Squat clean:
5@ 135
4@ 185
3@ 235
2@ 265
1@ 285
Wod Rx’d
5 Rounds 2 squat cleans