Wednesday 180718
Team WOD
Athletes working at same time
16min AMRAP:
-200m Run or 0.5km A-Bike Partner A
-200m Row Partner B
-6 Synchronized Burpee T2B
-18 Synchronized KBS
-200m Row Partner A
-200m Run or 0.5km A-Bike Partner B
-12 Synchronized Push-ups RX+ HSPU’s
KB Loads = 55/35# RX+ 70/55# MRX 45/25#
Post rounds and reps to comments.
Deadlifts 10-5-5-10 @ 135-165-165-135
WOD MRx w/Heidi
2 rds + 4 push-ups
Strength: Deadlift
10@275, 5@335, 0@385
Team WOD w/Chase Rx+
2 rounds + 6 KBS (Run & Row)
1 minute High Plank Hold
1 minute Low Plank Hold
Could only do sets of 6 KBS’s with 70#
For all of you that enjoy heavy squat cleans;
Bixby’s annual NIGHT OF CHAMPIONS is tonight at Lee Snider Field at 8:15pm under the lights!
We are expecting 50-60 of our athletes to clean 225lbs+ and 3-5 be over 300lbs!!!
For a taste of the event click the link below from 2017’s NIGHT OF CHAMPIONS
https://www.youtube.com/watch?v=xZ-XiWacNN8
Deadlifts
10@355#
5@435#
5@435#
10@355#
WOD Rx w/ David
3 rounds plus 80 meters
Strength DL
10@275
5@325
5@325
10@275
Wod rx+ with bike and run
Total=2+4burpee T2B with my wife Heather. Good job babe!
Deadlift
10@265
5@325
5@325
10@255
WOD w/ Jessica and Connor
(rd 1: run/bike/hspu)(remaining: run/row/push-ups)
3 rds + 14 kB swings
Strength:
225-375-445-225
WOD Rx with Chris
3 + 5 Burpee TTB
CFB
40-30-20 WB
20-15-10 C2B
20-15-10 DL 155#
13:24 rxd -took me to the pain cave.
9:30 class
Deadlifts..not correct %
10@135
5@165
5@165
10@135
WOD w/run/row/strict HSPU’s…with Conner and Ethan
3 rds+14KB
12:00 class
“Death Race” 5RFT
15/10 cal bike
10 burpees
time=8:47…..DIED on rd 4/5
Odd object/metabolic training:
-200m double KB front rack carry straight into
800m run for time=3:22
rest 3 min
-100m sled pull backwards w/45# straight into
500m row=2:22
rest 3 min
-100m bear hug w/80# D ball straight into
1km bike=2:05
rest 2 min (supposed to be 3 min)
-200m farmer carry w/35# KB into
400m ski erg (did 150 pulls w/bands for sub)
rest 1:30 (supposed to be 3 min..ran out of time)
-0.5km bike straight into 200m barbell carry w/95# into 0.5km bike
total time=44:10-9:30(rest)=34:40
That’s it???
DL
10-5-5-10
285-345-345-285
Wod w/ 96# kbs
2 rds + 200m run
Wod. Rx’d w/ Kevin O.
Round 1 – Bike / 2 – Run / 3 – Bike / 4 – Run
3 rounds + 7 Kbell swings
—
Mobility
—
Shoulder activators
60 ghd situps (30-20-10)
25 strict hspu (5-5-5-10)
Strength: deadlift e3mom
10@225#
5@275#
5@275#
10@225#
WOD Rx. w/run/row
3 rounds
WOD w/ Jessica & Ethan:
3 rounds + 14 kb swings (bike/row)
Wod with Shawn… what he said!
Great Job Shawn!
——
Strength:
DL – 255, 315, 315, 255
OMG Jessica..I was tired just reading your strength!!! You are a beast!!
Strength:
105, 135,135,105
WOD w/Patti Great job Patti! So proud of you!! Thanks for being my partner
25# KB, regular push ups, burpee with knee raise
2 rds + 200M run and 2 burpees w/knee raises – we did all KB’s unbroken
Great class Dan!
Deadlifts
10@225#
5@285
5@285# (only got 4 on these percentages last time)
10@230
Patner WOD w/Chrissy alternating bike and row
2 rounds + 18 KBS
(35# KB for me and 1 rd for her at 35# then the other 2 rounds at 25#)
Tabata abs
Great job Chrissy, way to keep moving and never quit!
Deadlifts:
10@145
5@175
5@195
10@145
Patner WOD with Jordan (run/row)
40 meters on rower and 12 push-ups short of 4 rounds
Thanks for letting me slow you down Jordan!
No Strength
WOD
As Rx’d with Max
I ran and rowed. Max rowed and biked.
Rounds=4+2 Burpee T2B
Deadlifts
10@135
5@165
5@165
10@135
WOD with Nicole’s dad Mike – great work today!
2 rounds plus .5k bike (me), 200m row (Mike)