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.
Back squat 315-405-405-315
WOD RX strict pull up
Buy in under 4
Amrap 4+ 2 pull ups
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
Back. Squats 10-5-5-10 @ 85-105-105-85
WOD MRx
3 rds + 3 goblet squats
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)
Back squats
155-165-215-185
WOD Rxd
2+1 pull-up
Back squat
10 @ 225
5 @ 245
10 @ 225
WOD RX
4 Rounds + 10
LBS is real
Strength: Back Squat
4×10@225#
WOD Rx
4 rounds plus 6 pull ups
Strength
10 @ 245
5 @ 300
5 @ 300
10 @ 245
WOD RX’d
3 rds + 4 pull ups
Strength
225-275-275-225
Wod rx run
4 rounds
More time looking at the KB than exercising with it
Strength: 125-145
WOD RX W/ Runs 4 + 8 goblet squats
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 🙂
Strength
225-275-275-225
Wod rx run
4 rds + 1
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.
Strength
10@165, 5@185, 5@185, 10@165
WOD MRx. Run
3rnds + 6 Pull Ups
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
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
4 mile run
30:44
Back squats
10@215
5@265
5@265
10@215
Wod RX
5+2 step ups
Back squat
10@185
5@255
5@235
10@185
—
Wod. Rx’d but w/ strict pull-ups
3 rounds + 4 step-ups
(Run/Run)
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….
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
Strength:
295-365-365-315
WOD RX’d:
5 rounds+15 reps (6PU, 8 goblet step ups and 1 goblet squat)
BS
10@225-5@275-5@275-10@225
Wod+
2 rds + 2 step ups
Back squats
315-365-365-315
Wod RX’D RUN/RUN
3 rounds + 1step up
Legs were garbage after strength wasn’t fun
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
Back squat
10@205
5@255
5@255
10@205
—
Wod. Rx’d
4rounds + 7 reps
(Run/Run)
Great pic, Ryan!!
Back Squats
10@125
5@155
5@155
10@125
WOD as Rx’d
6 Rounds + 6 PU
WOD
As Rx’d
4 rounds
Back Squat
10@225#
5@275#
5@275#
10@225#
WOD
As Rx’d
5 rounds+15 reps (6PU, 8 goblet step ups and 1 goblet squat)