June 6, 2018

Wednesday 180606

Based on Regional Event 5 2018
2 RFT: 
-25 HSPU or 25 Push Press 135/95 MRX 95/65 RX+ Strict HSPU
-25 T2B
-25cal Row or A Bike or 400m Run
-25 Box Jumps Overs 24/20″ RX+ 30/24″ MRX 20/18″
-25 R Arm KB/DB OH Lunges (alt/stationary)
-25 L Arm KB/DB OH Lunges (alt/stationary) 55/35# RX+ 70/55# MRX 55/35#
*only use 1 KB*

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20 thoughts on “June 6, 2018”

  1. WOD as rx’d with A-bike and 55# DB for lunges
    1 rd + 21 HSPU (had to use an abmat after about 17 of the second round of HSPU)
    All bodyweight…not my jam

  2. Warm Up
    Strict Parallette HSPUs: 3/1/1/1
    Chin Ups: 5/7/6/5

    Modified WOD:
    25 Shoulder Press w/115
    25 GHDs
    25 cal Bike
    25 Back Squats to 20″ Box w/115
    Time: 15:19

  3. Warm up
    10 PP- 35#, 65#, 85#
    Row- 10-8-8
    BJ/lunges- 10, 10, 10
    MOD WOD
    1st HSPU w/ 2 ab mats, 25# KB
    2nd WC’s, V-ups, 25 alt lunges no KB
    21:37

  4. 100 barbell strict press
    5:41

    This coming Friday’s wod rx weight, all rowing
    18:38 – 5:00 rest = 13:38

    1,400m row
    8:05.2

    Friday’s strength-power clean to hang power clean
    3-3-2-2-1-1 @ 85-95-105-115-125-125

    3,000m row
    16:42.5

  5. 60 ghd sit-ups

    Skills- hspu, run, row, box jump overs, ohdb lunges

    WOD: hspu, t2b, run, 24” box, 45# db
    Finished second round of t2b at buzzer.

  6. WOD RX (row/55#KB)

    1+125 (25 R Arm KB Lunges)

    Been a while since I got time capped and this WOD is doable in the timecap. Just too much standing around.

  7. Skill Work:
    1st Min: 3 HSPU (3 Abmats) really trying to work on these
    2nd Min: 10 Cal rowed
    3rd Min: 5 Box Jump Overs (2nd and 3rd min: 4 Alt OH DB Lunge #35)

    WOD Mods:
    5 Wall Walks in place of 25HSPU
    15 T2B & 10 V-Ups
    20″ Box Jump Overs
    35# OH DB Lunges

    Got through the 25 Cal Row of my 2nd Round at 19:24

    Great Noon Class! Thanks Mike.

  8. Regionals Event 5 but w/35# DBs instead of 50#s
    50 HSPU
    50 t2b
    50 cal assault bike
    50 box step overs w35# DBs
    50’ left arm DB overhead walking lunges
    50’ right arm DB overhead walking lunges
    27:19
    Assault bike took forever…and those box step overs were horrible..did 1 w/50’s just stepping up and about hurt myself..the 35’s we’re plenty!

  9. Activator
    3 Rounds of:
    1st min: 5 nose to floor strict HSPU’s
    2nd min: 10 cal bike sprint (all around 14 sec)
    3rd min: 5 box jump overs and 2 right, 2 left OH KB alternating lunges with 70# KB
    4th min: rest

    WOD
    As Rx’d with strict HSPU’s and bike
    1 Round + 17 Right arm OH KB lunges at 19min cap
    Overall time: 20:54

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