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*
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!
HPC & S2O
3-3-2-2-1-1
85-95-105-115-125-135
Wod w/ 95#, all rowing
16:05
HPC: All sets 3 @ 135
WOD w/135, 3 rds running, 1 rd rowing
13:03
Strength 3-3-2-2-1-1- @ 55-66-75-85-95-100
WOD w/75# & all rowing
14:44
Core
30 barbell sit up to press 15# bar
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!
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
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
Strength:
3@155
3@155
2@185
2@205
1@235
1@265
1@285 failed
Wod Rx:
13:13
WOD MRx with rows
15:17
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
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
Strength
115-155-185-235-265 called it good
WOD Rx+ (Nicole made me, it was terrible) all bike
13:51
50 GHD’s
200 cal assault bike
50 GHD’s
20:48
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
Strength up to 135#
WOD RX all rows 16:54
AWESOME JOB MAX!!! 🙂
WOD as Rx’d w/ running
13:23
Strength: Hang Power Clean plus S2O
3@155#
3@185#
2@225#
2@245#
1@275#
1@305#
WOD Rx+=13:13
*All rows
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!
Strength
3@95#
3@115#
2@125#
2@145#
1@165#
1@165#
WOD w/ 115# Rows Only
17:07
strength up to 225
wod rx – all runs
14:54
Great picture ladies!
Strength up to 130# x 2
WOD with 115#, all A Bike
16:10
Strength 195
Wod rx (row)
16:16
Strength up to 165
Wod rx w/ row
12:20
Wod at Hospital
Row, 135#DL, 95# HPC & S2O (knee rehab)
17:05
HPC and Push Press
3@135
3@185
2@205
2@225
1@255
1@265
WOD RX+
16:43
Strength complex
65-75-85-95-100-105
WOD MRX
13:57
Alternating runs and Rows
Strength
135-155-175-185-195-205
—
Wod. Rx’d. (Row-run-row-Row)
14:15
—
Abs.
HPC/S2O
3@135
3@155
2@165
2@175
1@185
1@205
WOD with 135#
Run-rowx3
16:37
Hang Power Clean To S20
3@155#
3@185#
2@205#
2@225#
1@245#
1@255#
WOD
As Rx’d with all bike
Time: 11:09
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
Strength: 115/135/155/155/165/185
WOD w/ 135#: 15:12
Really wasn’t feelin it today
Strength up to 105#
WOD with 105# DL, HPC
85#S2O,
Run x2, Row x2
20:08
Strength up to 165#
WOD Rx’d row/bike/row/bike
13:11
Tabata ab circle
HPC to S2O
3 @ 55#
3 @ 65#
2 @ 67#
2 @ 67#
1 @ 72#
1 @ 74#
WOD w/55# and all runs
18:44
Strength: up to 185, 215 (made the HPC failed S2O)
WOD MRX 15:07
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
HPC to s2o
3-3-2-2-1-1
155-165-185-195-205-215
Wod w 135# (all run)
13:27
Strength
3@155#
3@185#
2@205#
2@225#
1@245#
1@255#
Wod rx all runs
11:58