October 3, 2018

Wednesday 181003

4min AMRAP:
-4 Burpee Over Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-1 Squat Clean 155/105 RX+ 185/125 MRX 125/85
-3 Hang Squat Cleans
Rest 3min **Reduce wt**
8min AMRAP:
-Row 12/10cal or A-Bike 12/10cal
-4 Hang Squat Cleans 115/75 RX+ 135/95 MRX 95/65
-2 Front Squats
-8 Box Jumps 24/20″ RX+ 30/24 MRX 20/18

Post rounds and reps to comments.

27 thoughts on “October 3, 2018”

  1. Jeremy Fullingim

    Strength: modificatied to Hang Power clean
    5@115; 4@135; 3@155; 2@185; 1@215
    *
    WOD with modifications:
    4 min AMRAP:
    4 burpee step overs (20” box)
    1 power clean (155)
    3 hang Power cleans
    – 5 rounds
    8 min AMRAP:
    12 cal row
    4 hang power cleans (115)
    2 front squats
    8 box step ups (20” box)
    – 5 rounds

  2. Strength
    5-4-3-2-1 @85-95-105-115-125

    WOD with 105/75 – all right leg only step-ups on box
    1. 3 rounds + 4 burpee box step overs
    2. 4 rounds

  3. Hang squat clean 5-4-3-2-1 @ 65-75-85-95-110

    WOD MRx weights, step ups
    4 min: 3 rds + 4 burpee box over
    8 min: 3 rds + 4 box steps

  4. Hang Squat Cleans
    5@165#
    4@195#
    3@225#
    2@255#
    1@285#

    WOD
    1. 4 rounds plus 4 Burpee Box Jumps–RX+ weight but screwed up and did front squats instead of hang squat cleans
    2. 4 rounds plus 5 calories–RX+

  5. Still learning cleans…practiced no dip and full squat…55, 65, 75, 85 and 90

    WOD MRX
    Round 1…3 and 3 bbj
    Round 2…4 and 2 cal

  6. Still learning cleans…practiced no dip and full squat
    55, 65, 75, 80 and 90

    WOD MRX

    First AMRAP
    3 rounds plus 3 burpee box jump overs

    Second AMRAP
    4 rounds plus 2 cal on rower

  7. Strength: HSC

    Built up to 295 no misses, finger still missing a good chunk from this weekend so stopped there

    WOD Rx
    1. 5 +2 (42 reps)
    2. 4 + 10 cal (114 reps)

    Total: 156

  8. Hang Squat Clean up to 145#, failed 155.
    WOD RX:
    1. 5
    2. 5 (almost had 1 hang sq clean stood up when buzzer went off)

  9. Afternoon garage wod
    5 min max bike cals=81
    1 min rest
    8 min max push-ups and kb swings
    = 100 of each
    5 rds of 12 and 5 rds of 8

  10. Hang Squat Clean
    5@185#
    4@215#
    3@245#
    1@275# (missed my first clean and then got one but had nothing for another)

    WOD
    Rx+ with Air Bike
    1. 4+1 Hang squat clean (38 reps)
    2. 3+1 Box jump (97 reps)
    Total reps=135

  11. Hang squat cleans
    5@205
    4@225
    3@255
    2@285
    0@305
    Wod RXd w/ rows
    1st amrap 5 rounds plus 4 Burpee box jump overs
    2nd amrap 5 rounds plus 2 cals

  12. Strength: Hang squat cleans
    5@115
    4@135
    3@155
    2@165
    1@170
    WOD RX:
    1st-2 rds + 4 reps
    2nd-3 rds + 2 hang squat cleans

  13. Hang Sq Cleans
    45,50,55,60,65

    WOD w/45# and 20″ box (step ups)
    3 rds + 4 burpee box step ups
    2 rds + 10 cal row and 4 Hang Squat Cleans (Thank goodness Nicki
    reminded me it was only step ups on 2nd one as I started out with burpee step ups)

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