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*
Post time to comments.
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
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
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
Wod rx with strict hspu’s and Assault bike cal
13 box jumps on second round at cap
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
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.
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.
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.
WOD RX (row/55#KB)
1+100 (25 box jump overs)
Rest 19:00-21:00 finished @ 24:06
I used a dumbbell not a KB…
Wod RX with run
18:45
WOD as rx’d with row
1 round + 18 ttb
Most hspu I’ve done in a WOD in a long time
WOD MRx (with Push Press and Row)
1 round + 25 Push Press
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!
Wod. Rx’d. (Strict HSPU/row/DB)
1 round + 10 BJ overs
—
Abs
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
WOD w/ WC’s, 45# DB, Row:
1 + 13 right arm OH lunges
Wod. Rx’d. (Kip HSPU/row/55# KB)
1 round + 5 BJ overs
—
Abs
Wod rx except 50# DB
Rowed both rds
1+1 Right arm lunge
Wod RX’d-Assault bike/55kb
1 Round + 113 reps(13 R arm OHL) at cap