April 23, 2018

Monday 180423

For Time: 
-400m Run or Row or 1km A Bike
-21 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
-400m Run or Row or 1km A Bike
Rest 2min
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-400m Run or Row or 1km A Bike
-21 Russian KBS
Rest 2min
-15 Sumo Deadlifts
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-15 KBS
-15 Box Jumps

Post total time minus 4 minutes of rest to responses.

 

35 thoughts on “April 23, 2018”

  1. sumo
    8@355
    8@355
    5@405
    3@455 failed last rep about mid thigh
    wod rx+ run,run then 1k bike 30″ box 70# KB
    1) 4:42
    2)9:48
    3)16:17
    16:17-4= 12:17

  2. WOD as rx’d with all running, nice and easy working out soreness

    18:26 – 4:00 = 14:26

    10 sec hollow hold into 10 v-ups into 10 sit-ups
    (decreasing v-ups by 1 rep until you get to 1)

  3. Strength: Sumo Deadlift High Pulls
    8@135
    8@135
    3@165
    2@165

    Sumo Deadlift High Pulls w/95#; KBS w/45#; 24″ Step Ups w/Left Leg Only
    Time: 19:xx (6 extra SDHP)

    1 min High Plank Hold to 1 min Low Plank Hold

  4. Sumo Deadlift up to 265#

    WOD MRx
    I believe it was 14:13 – 4:00 = 10:13

    Thanks Dave for the push – you the man!!

  5. Sumo DL
    8@225, 8@225, 8@275, 8@305

    WOD as rx’d with row (jump up step down on box)
    13:40 – 4:00 = 9:40

    50 GHDs

  6. Sumo DL: 8@225; 8@225; 5@275; 4@345
    *
    WOD with rows, rx weight and step-ups to 24″box (14:13)
    4:23 + 3:07 + 2:43 = 10:13

  7. Sumo Deadlifts..stayed light
    8@135
    5@155
    4@155
    WOD rx’d w/all runs
    14:17-4:00=10:17
    Extremely sore still from Spartan this weekend…went nice and easy!

  8. Sumo DL
    Just went through the motions after Spartan
    Only up to 165#

    WOD (in order) w/35# KB
    15:15 – 4:00 = 11:15
    Rowed both on the first one and biked the second (regretted getting on the bike right away)
    Step-ups instead of box jumps

    Tabata abs

Leave a Comment

Your email address will not be published. Required fields are marked *