July 17, 2018

Tuesday 180717

3 RFT: 
– 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups
– 10 Front Rack Reverse Lunges (alternating/stationary) 75/55 RX+ 95/65 MRX 45/35 or SandBags in front rack 70/50
– 15 Prisoner Air Squats
-20cal Row or 20cal A-Bike or 400m Run
Rest 2min after after completion of 2nd Round (i.e. complete 2rds, rest 2min, then complete last round)

Post total time minus 2 minutes of rest to comments.

 

29 thoughts on “July 17, 2018”

  1. Front squat 10@255 3@275 5@255 10@225
    Form was failing so lowered load
    WOD RX 70 # sandbag assualt bike
    2 rds 4:51
    2 min rest (6:51)
    9:50
    Total: 7:50

  2. Strength: Back Squat
    5@205
    5@255
    4@265 (fifth may have been a no rep)
    1@295

    WOD w/Bodyweight Reverse Lunges
    3:30 w/Run & 5 extra Reverse Lunges
    4:03 w/Row
    Rest 2 minutes
    3:53 w/Bike
    Total: 14:26 – 2:00 = 12:26

  3. Front Squats
    155-185-185

    Wod RX
    First 2 Rounds w/ 400M Run
    Rest 2:00
    Last round w/ Row

    10:12 – 2:00 = 8:12

  4. Front Squats (all from the floor and squat cleaned into first rep)
    10@185#
    5@235#
    5@235#
    10@185#

    WOD
    As Rx’d with 70# Sandbag and Assault Bike
    1: 5:29
    2: 2:27
    Total time: 9:56 – 2:00(rest)=7:56

  5. 60 ghd sit-ups

    Strength front squats e3mom
    10@165#
    5@195#
    3+2@205#
    5+5@165#

    WOD w/75# bar, c2b and run
    1. 7:24
    2. 12:57

  6. Front Squats
    10@185-5@225-5@225-10@185
    Nice job on the squats Dave.
    WOD rx – 8:22-2:00=6:22
    First 2rds 4:15
    3rd round – 2:07

  7. Front Squats:
    95-145-145-95 (Nice work, Mark – killin’ it!)

    WOD Mrx (did 10 PLU’s in place of 5 C2B) – all row

    First 2rds: 6:09
    Final Rnd: 2:18

    Total Time: 10:27 – 2:00rest = 8:27

    Great class – thanks Nicole!!

  8. Front Squats
    10@215, 5@255, 5@255, 10@215

    WOD with 1 BMU and 1 grip slip/fail round 1 and CTB on rounds 2 and 3
    5:42
    2:11
    9:53 – 2:00 = 7:53
    Thanks, Tyler – nice work on the WOD!

  9. Knee still bothering me so made some mods.

    Strength 4 x E3MOM
    5 cal assault bike, 5 pull-ups, 5 dips (red and orange bands)

    WOD with pull-ups, modified pistols right leg only for lunges, and KB swings @35 for air squats, rows
    6:12
    10:59-2:00=8:59

  10. Front squats
    10@115
    5@135
    5@135
    10@115
    WOD rx’d w/sandbag and rows
    5:36
    2:43
    Total time=10:19-2:00=8:19

  11. Front squats
    10@265
    5@305
    5@305
    10@265
    Wod /C2B&sandbag& assault bike
    11:25-2:00-9:25
    Not in it today hands taking a while to heal fun day though

  12. FS
    10@185
    5@235
    5@235
    10@185

    Wod. C2B (hands rippped) / 70# sandbag / Bike
    10:21 – 2:00 = 8:31

    Abs

  13. Front squats
    10@145
    5@180
    5@180
    10@145

    WOD C2B (hands still healing)/sandbag/rowing
    10:54-2 (rest)=8:54

    Tabata abs

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