Monday 180910
3 RFT:
-400m Row or Run or 1km A Bike *stay all the same or Duo-Tri it up*
-20 WallBalls 20/14lbs 10/9 RX+ 20/14 11/10′ MRX 20/10 9′
-15 Anchored WallBall Sit-Ups RX+ GHD WallBall Sit-Ups 20/14lbs MRX 20/10
-10 Barbell Push-Ups MRX Push-Ups
-5 DeadLifts 315/215 RX+ 405/265 MRX 255/165
Post time to comments.
Strength: Deadlift- stayed light due low back injury: worked up to 185 sets of 5-10.
*
WOD: as written with row. Used 185# for 5 reps
16:30
DL:
10@265
5@315
8@295
5@345
WOD Rx’d (unanchored sit-ups):
15:27
bike/run/run
DL
10 @ 135
5 @ 175
8 @ 165
5 @ 185
Wod rx’d except DL MRx
14:32
Strength: Deadlift (attempted)
10@275
0@335
2@275
WOD w/WB GHDs & 255# Snatch Grip Deadlifts:
2 rounds at 18:02 (Run/Row)
Deadlift
10@265
5@315
8@295
5@345
WOD RX’d all runs
14:09
Deadlift
10@335#
5@435#
8@385#
2@475#
WOD w/ Rows, WBs to 11′ target, Anchored WB Sit-Ups, Barbell Push-Ups, and 405# for DL
14:34
DL
145
185
175
195
WOD…row, row, row …175# (last set of B.B. push-ups on knees)
14:15
DL
10 @ 135
5 @ 175
8 @ 165
5 @ 185
WOD w/135#DL, 10#WB 9′, run/row/run
16:49
DL
10@155
5@190
8@175
2@205
WOD with bike, DB snatches@35 for WB, WB situps@14, push-ups, DL@190
16:58
Sorry…it was 17:58
Deadlifts
10@225
5@275
6@275
0@315
Wod w/ 255# DL -(Run,Row,Bike)
11:46
Deadlift
10@315#
5@365#
8@345#
5@395#
WOD
Rx+ on everything except deadlift@395# (thought it was 405# but forgot to add the 5# plates to each side)
All runs
Everything unbroken
Time: 18:16
Strength deadlift e3mom
10@224#
5@255#
8@255#
5@285#
WOD 255# dl, 14# ghd sit-ups, 20#-10’ wbs
Bike-run-row
17:51
Strength: 10 @ 175, 5 @225, 5 @ 215, 1 @ 275
WOD RX w/ all runs: 12:23
Strength deadlift e3mom w/ Mark and Dillon
10@195#
5@245#
8@2 something#
5@255#
WOD 255# dl, 20# WB anchored sit-ups, 20#-10’ wbs, barbell PU’s
All Row
15:59
Great class – thanks Breck!
Deadlift
10@295, 5@360, 8@340, 3@385
WOD as rx’d with rows
13:04
Strength deadlift e3mom
10@165#
5@#205
8@205
5@235#
WOD 235# dl, 20# WB anchored sit-ups, 20#-10’ wbs, barbell PU’s
Run, Row, Row
18:50
3 RFT:
-400m SkiErg / 1km A Bike / Row
-20 WallBalls 20#
-15 GHD WallBall Sit-Ups 20#
-10 Barbell Push-Ups
-5 DeadLifts (255#)
15:26
Deadlift
10@265
5@315
8@315
5@345
Wod RX (row)
11:23
Deadlifts (took it easy after comp)
12@175
7@205
10@185
6@215
WOD Rx’d
12:49 w/all rows and everything unbroken
Abs
DL
225-275-275-315
—
Wod. Rx’d (row/Run/skierg)
12:36
DL
225-275-275-315
—
Wod. Rx’d (Run/Bike/Row)
12:42
——
20 GHD
180M Double Overhead KB w/ 45#
Deads
10@260-5@320-8@300-5@340
WOD rx – 15:48
Run,bike (terrible decision), row
Deadlifts
10@155
5@185
5@205
5@215
WOD rx’d w/ski erg, bike, run
15:38
Dead Lift
10@205
5@265
8@235
5@275
WOD as RXd with row
18:30
Strength
2 miles w/ my wife
15:20
Wod w/ 205# (back pain)
12:10
DL
10@115
5@165
8@135
5@205
WOD Rx except used mrx dL weight #165 All runs
14:36
Strength:
10@335
5@410
8@385
5@435
Wod Rx+:
17:00
Row, 225#
18:55
DL up to 255
WOD w/run,row,erg, 255# DL
19:34
Deadlift
10 @ 265
5 @ 295
8 @ 275
5 @ 315
WOD
# @ 265 DL
15:38