April 16, 2018

Monday 180416

4 RFT: 
-400m Run or 400m Row or 1km A Bike
-12 Deadlifts 155/105lbs RX+ 185/125 MRX 125/85
-9 Hang Power Cleans
-6 S2O
*Mix up the run, row or A Bike or stick to one modality for all, athletes choice*

Post time to responses.

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39 thoughts on “April 16, 2018”

  1. Two superstar strong ladies hucking a wallball so elegantly and a power couple prepping to get down on some wallball shot passes. Gotta love it CFJ!
    HPC to S2O = 95-115-145-155-165-175- failed 185 3 times. Can’t lock out right arm but made up for in in Core and Handstand work.
    WOD MRX = 13:13 125lbs-Aslt Bike-Row-Aslt Bike-Row
    Core & Handstand development complete
    YAY= 1st time able to do handstand hold on wall since blow-out and surgery = 5 sets 3sec handstand hold on wall. Get some and don’t give up!

  2. 3 Hang Power Cleans to 3 Push Press @135#

    4 RFT
    400m Row
    12 Romanian Deadlifts w/95#
    9 Hang Muscle Cleans w/95#
    6 Shoulder Presses w/95#
    15:08

    3 rounds of Knee Recovery Movements by DB

  3. Hang Power Clean to S2O
    3@105
    3@125
    2@135
    2@145
    1@165
    1@180

    WOD as rx’d w/all rowing
    12:16

  4. 3@155
    3@185
    2@225
    2@275 one power then one split jerk
    1@305 failed first split jerk reset got second attempt
    0@325

    wod rx+ with all bike
    14:03
    completed all core and got 3 freestanding hspu’s on two sets

  5. Strength: HPC sets them S2O sets
    3@155; 3@175; 2@185; 2@195; 1@205; 1@215
    *
    WOD as rxd – all row.
    12:36

  6. Strength
    115-155-185-235-265 called it good

    WOD Rx+ (Nicole made me, it was terrible) all bike
    13:51

  7. Hang Power Clean to S2O
    3@105
    3@115
    2@125
    2@135
    1@145
    1@155 stopped there..felt VERY heavy at 5am!

    WOD rx’d with all bike
    14:03
    Core development completed
    got a set of 7 freestanding HSPU’s

  8. Strength: Hang Power Clean plus S2O
    3@155#
    3@185#
    2@225#
    2@245#
    1@275#
    1@305#

    WOD Rx+=13:13

  9. Strength: Up to 175# – Workin’ that split jerk 🙂

    WOD w/ 115# (all rows)

    12:54 was burnin’ and churnin’ today!

    Thanks Breck for a great class!

  10. 50 ghd sit-ups

    Strength e230mom, hang clean to s2o
    3@155#
    3@175#
    2@185#
    2@195#
    1@205#
    1@205#

    WOD: Rx (155#) all run
    16:57

    Tabata abs
    1 min high plank
    1 min handstand hold

  11. Strength:hang power to push jerk
    3@165
    3@165
    2@205
    2@205
    1@235
    1@265
    1 hang power@285 failed the push jerk

    Wod RX’D all bike
    10:13
    Unbroken

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