July 9, 2018

Monday 180709

16min AMRAP:
Buy-In
-Run 400m with KettleBell 55/35# RX+ 70/55# MRX 45/25#
-Without KettleBell do another 400m Run or 400m Row or 1km A Bike
Then
-6 Pull-ups RX+ 6 Strict Pull-Ups
-8 KB Goblet Box Step-Ups 24/20 MRX 20/18″
-10 KB Goblet Squats
-12 KBS

Post rounds and reps to comments.

 

30 thoughts on “July 9, 2018”

  1. Didn’t do strength. – nursing a low back strain; did core exercises instead
    *
    WOD as rx’d: did KB run then row for buy-in
    4 rounds + 1 globlet box step-up

  2. Strength: Back Squats
    10@225
    2@285 (post surgery PR)
    10@225

    Modified WOD:
    Buy-in Rx w/1km Bike
    2 rounds + 3 Strict Pullups (Strict Pullups/30″ Right Leg Step Ups/Air Squats/55# KBS)

  3. Strength w/ Mr. Matt – thanks for letting me slow you down
    135-135 (x 10) – 165 (x 5) – 135

    WOD – MRx (run then row)
    3rds + 6 PLU’s

    …so sore already 🙂

  4. 60 ghd sit-ups
    30 strict hspu

    Strength: backsquat e3mom
    10@185, 5@225, 5@225, 10@155

    WOD Rx. Run
    2rnds + 8 kbs. + 4kbs after buzzer.

  5. modified everything because of knee
    For strength E3MOM
    5 cals on assault bike, 5 strict pull-ups (2 red bands), 5 dips (2 red bands)

    WOD
    Buy-in
    1k bike
    400 m row
    THEN AMRAP
    6 pull-ups
    8 sandbag cleans 50#
    4 cals on bike
    10 KBS 35#

    4 rounds plus 6 pull-ups

  6. Garage strength session
    Front squats – 5@175 / 3@195 / 1@220
    Bench: 5@140 / 5@160 / 5@180
    Range of motion arm work

    Core: 2×25 GHD / 2×20 decline leg lifts / 2×20 – lying wipers

  7. Back Squats
    10@175
    5@220
    5@220
    10@175
    WOD Rx’d run w/KB then row
    3rds + 1 KBS

    Tabata Abs w/Chrissy….the ab circle has dwindled down….

  8. Marissa Dvorak

    Back Skwaats:
    10 @ 175
    5 @ 200 – Thanks JMoney
    5 @ 200
    10 @ 175

    WOD: RX 35#
    Only ran one 400 (started 3 minutes in)
    5 + 11

  9. Strength:
    295-365-365-315
    WOD RX’d:
    5 rounds+15 reps (6PU, 8 goblet step ups and 1 goblet squat)

  10. Back squats
    315-365-365-315
    Wod RX’D RUN/RUN
    3 rounds + 1step up

    Legs were garbage after strength wasn’t fun

  11. 9:30 class
    Backsquats
    10@125
    5@155
    5@155
    10@125
    WOD rx’d w/both runs
    4rds+10 goblet squats
    LBS settled in real quick!

    12:00 class
    left arm DB overhead walking lunge: up to 55# and stopped
    right arm DB overhead walking lunge: up to 70# and stopped so I would have time for WOD
    3rds for time
    10 burpees over rower
    1000m row
    10 WB’s to 11′
    150 pulls with skinny bands mimicking ski erg
    10 weighted WB (14#) GHD’s
    Rd 1: 13:30
    Rd 2: 14:43
    Rd 3: 13:35
    Total time=44:05

Leave a Comment

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