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.
Sumo DL: 8-8-5-4
185-225-275-295
WOD Rx’d (all running): 15:42
DL (regular)
225-225-275-305
Wod rx(regular DL)row-row-run
12:54 -4:00 = 8:54
Sumo
135-135-155-175
WOD Rx’d w/ 135# for DL, row, run, row
finished at 17:27
Sumo deadlift 8-8-5-4 @ 135-135-155-175
WOD w/125# dl, 25#kb & 18” step ups, all rowing
5:33
3:22
2:29
Total 15:24 – 4:00 = 11:24
Sumo Deadlift
8@355#
8@355#
5@405#
4@435#
WOD RX+=16:38-4=12:38
(Run, Run, Row)
Sumo deadlift
2×8@155
5@175
4@185
WOD with Rx’d weights, rows, step-ups
16:08-4:00=12:08
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
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)
Sumo Deadlifts
8s@185
5@205
4@225
Wod rx w/ runs
12:33-4:00= 8:33
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
All rows
Sumo Deadlifts up to 195# x 5
WOD with 165#, 20” box step-ups, 45# KB
Bike, Row, Run
14:30-4:00= 10:30
Sumo deadlifts
8@135
8@155
5@175
4@185
Wod rx’d w/ all runs: 15:00- 4:00= 11:00
Strength up to 195#
WOD RX all runs 14:28-4:00=10:28
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!!
Sumo deadlifts (first time doing these)
8@135
8@135
5@185
4@235
Wod MRX: 17:20- 4:00= 13:20
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
SDL 255#
WOD Rxd bike on all
19:55
Sumo DL
8@275
5@305
4@325
Wod RX
12:56-4:00=8:56
Wod. MRx. All running.
13:08 – 4 = 9:08
—
Abs circle
Wod RX
Bike/Run/ Run
14:06 – 4:00 = 10:06
——
Abs Circle
Strength:
Sumo DL
225-245–295-345
WOD RX : All Running
Total time 9:03
Nursing a back injury.
200 cal assault bike
WOD w/185
14:10-4:00=10:10
In order w/run/bike/row
315-365-385
Wod RX’D w/70lb KB
12:25-4:00-8:25
As written with runs all unbroken
Sumo DL: 225/225/255/275
WOD RX: 14:54 – 4 = 10:54 (all runs)
4 mile run
Sumo DL
8@225-8@245-6@300-5@320
WOD rx all runs:
4:31+3:03+2:15=
9:49
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
Sumo dead lift
8@225
8@225
5@255
4@285
WOD rx in order
5:53 run/row
4:33 run
4:57
Total 19:23-4:00=15:23
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!
AWESOME pic mere!
DL (Normal)
185 (8), 225 (8), 275 (5)
RX (Run, Row, Bike)
Strength:
8@225
8@225
5@315
4@365
Wod RX’d all rows
8:01
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