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.
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
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
HSC:
5@155
4@185
3@205
1@225 (failed second rep-lost my grip)
1@225
WOD Rx’d:
1st-4 rds + 4 reps
2nd-4 rds
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
RICEMAN!!!!
Oh yes young man!
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+
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
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
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
Strength w/ Chris: up to 135#
WOD MRx
1. 3rds + 4 Burpee Box Jump
2. 4rds + 2 Squat Cleans
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)
Strength Hang Squat
5@95, 4@135, 3@165, 2@175, 1@185
WOD
1) 4 Rounds
20 4 Rounds + 12 Cal Row
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
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
Wod RX with row
1. 4+4 burpees
2. 5
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
Strength HSC
Up to 225lbs
Wod rx except all power no squat
Amrap 1=4+4 burpee box jumps
Amrap 2=4+2cals
Extended strength session
Successful up to 170# (25# pr!)
Continued rowing for the million
Where are you at so far on the million, Heather?
75 ghd sit-ups
HSC:
5@155
4@165
3@175
2@195
1@205
WOD Rx’d:
1st-3rnds+4burpee box jump overs
2nd-3rnds+5cal
Strength:
HSC
5@155
4@175
3@195
2@225
1@245
—-
Wod RX
3rds + 2 HSC
3rds + 5 Box Jumps
—-
Ab work
Pistols work
Row 5k
200 cal assault bike
21’ish (sluggish)
18:55
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
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)
Strength
5@185
4@235
3@@265
2@285
1@315 no misses
WOD RX’d
5 rounds + 2HSC
4 rounds + 3 HSC
Hang squat cleans
5@95
4@105
3@115
2@125
1@135
WOD rx’d
4rds+1 squat clean
4rds+2cals on rower