Thursday 180920
For Time:
-15 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-10 Russian KBS
– 5 American KBS
-10 KB Goblet Lunges (alt legs)
-15 KB Goblet Squats
Rest 1min
**Then Perform in Reverse order -Sqts, Lunges, etc…**
Rest 2min
**Then Complete 3 Rounds in order**
Post time to comments.
Sumo DL
10@155
5@175
8@165
5@185
6@175
WOD with 35# and only mod for left knee lunges to 2 ab mats (right side normal)
1. 1:58
2. 1:47
3. 8:09
Total 14:54-3:00=11:54
Sumo DL:
10@225
5@275
8@255
5@295
7@275
WOD Rx’d:
15 goblet squats remaining at cap (finished at 16:04 after a little break)
Sumo deadlift 10-5-8-5-15 @ 105-145-135-155-145
WOD MRx
Rd 1 = 1:56
Rd 2 = 3:28
Rd 3-5 = 8:08
Finished at 16:32 – 3 min rest = 13:32
Wod rx:
13:13 – 3:00 = 10:13
Workout starts on the 3 rft ouch!
Bench Press
8@205, 4@235, 6@225, 2@255
WOD as rx’d
14:08 – 3:00 = 11:08
SDL 115-165
15@165
WOD MRX 25# KB
Rd 1 1:28
Rd2 1:33
Rd 3 -5 5:29
11:30-3:00 min rest
8:30 total time
Strength
Sumo DL
10 @ 195#
5 @ 245#
8 @ 235#
4 @ 275#
WOD MRx
Set 1 1:58
Set 2 3:06
Set 3 3:33
Set 4 5.63
Sumo DL
10@225
5@275
8@275
5@275
10@275
Wod RX
1. 1:22
2. 1:22
3. 5:48
Total 11:32-3:00=8:32
For Time:
-15 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-10 Russian KBS
– 5 American KBS
-10 KB Goblet Lunges (alt legs)
-15 KB Goblet Squats
Rest 1min
**Then Perform in Reverse order
5:15
————————————————
300 calorie assault bike
24:30
Sumo deadlifts: 10@155; 5@205; 8@205; 5@205
*
Did as written but did lunges w/out KB and did air squats l. Used 55 KB
*
1st rd: 2:01
2nd rd: 1:56
Combo 3-5 rds: 6:26
Finish time was 13:34
Wod RXD ( don’t get to say that often these days)
14:43-3= 11:43
Good work Allie
Sumo DL
10 @ 125, 5 @ 145, 8 @ 135, 5 @ 155
Max w/ 145# – 6
Wod w/ 25# pretty sure I did 4 rds instead of 3..ugh. Wouldv’e finished close to Stone but with the extra rd it was 17:04-3:00= 14:04.
Strength Sumo DL
10@245
5@315
8@295
5@335
Max reps @315=11
Wod with 45lbs first 2 rounds 25lbs for remaining 3 rounds=14:23
Strength Sumo DL
10@255
5@315
8@295
5@335
Max reps @315=10
—-
WOD RX
13:53 – 3:00 – 10:53
It was a Hot SOB!
—
200M farmers KB @ 45#
Sumo Deadlift
10 w/100#
5 w/120#
8 w/110#
5 w/125#
10 w/120#
WOD w/20# KB
18:45 – 3 min rest – 15:45
Good class Mike!
WOD rx’d
1:27
1:26
6:19
Total time=12:12-3:00 rest=9:12