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.
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
FS
10’a @ 105#, 5’s @ 125#
Wod w/ C2B, 55# BB & 20 cal row
11:40-2:00=9:40
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
*13:26 – 2:00 = 11:26
Still lightheaded from the squats
Front Squat:
10’s @ 185
5’s @ 225
WOD w/C2B, 75# BB, row
10:12-2:00=8:12
(5:44, 2:28)
Fr sq: 10-5-5-10@65-100-100-75
WOD w/C2B, 55# lunges, rowing
13:21 – 2:00 = 11:21
30 ghd sit-ups
Front squats
115-165-165-115
WOD
Ring rows(hand rips), sandbags, row-bike-run
14:45-2:00=12:45
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
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
Front squat
10@135
5@205
5@205
10@205
Wod RX with row
5:41
3:30
Total 11:11-2:00=9:11
Front squat
10@185
5@215
5@215
10@165
WOD c2b/70#bag/bike
Total time: 9:44
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
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
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!!
Strength
185-255-255
WOD Rx (row)
8:41-2:00 = 6:41
Splits:
4:33
2:08
Great work Tyler
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!
Rowed all 3 rounds
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
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
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
FS
10@155
5@205
5@205
10@155
—
Wod. C2B (hands rippped) / sandbag / rows
9:36 – 2:00 = 7:36
—
Abs
2,000m row
9:10.4 (29.5 sec pr)
Front squats
10-5-5-10 @ 135-165-165-135
Strength FS
10@185
5@225
5@225
10@185
Wod rx with Assault Bike
12:32-2:00=10:32
Front squat: 4 sets of 5 with 135#
*
WOD MRx:
6:01+2:57= 8:58
Strength
10 135
5 165
5 165
10 135
Wod rx
Run/Run/Row
9:41-2
7:41
FS
10@185
5@235
5@235
10@185
—
Wod. C2B (hands rippped) / 70# sandbag / Bike
10:21 – 2:00 = 8:31
—
Abs
Strength FS
10 @115
5 @145
5 @145
10 @115
Wod Rx (Row)
10:40-2:00
8:40
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
WOD w/ C2B (bike, row, bike)
9:20 – 2:00 = 7:20