Friday 181005
“Forward or Backwards” by DB
**Athletes Choice perform WOD forward from start or backwards from last exercise**
For Time:
-10 OHS 95/65 RX+ 115/75 MRX 75/55
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-20 Front Squats
– 2 Rope Climbs 15′ RX+ 1 Legless 1 w/legs MRX 2 to 10′ or 1 to 15′
-30 Back Squats
– 3 Rope Climbs 15′ RX+ 1 Legless 2 w/legs MRX 3 to 10′ or 1 to 15′ & 1 to 10′
-40 Air Squats
– 4 Rope Climbs RX+ 1 Legless 3 w/legs MRX 4 to 10′ or 2 to15′
Post forward or backward and time to comments.
Back squat to a 24” box:
8@225; 4@265; 6@245; 2@275
*
WOD rx – reverse order
11:12
B Sauats up to 235 – sets of 5
Mod Wod
12’ rope
95# on all except ohs – empty barbell
10:53
Strengths:
25 Bar MUs
10 Strict Parallette HSPUs
Modified WOD: Rx reverse order; All squats to wall ball
10 OHS remaining at 16:00 time cap
Strength Back Squat
8@95, 4@105, 6@105, 2@115
WOD w/ 35# for OHS, 65# for FS & BS, 3 strict pull-ups per rope climb
12:47
Back Squat:
8@235
4@275
6@265
2@315
WOD Rx’d (reverse): 10:25
WOD RXD backwards
14:35
Back squats
8@315
4@345
6@315
1@365 legs were toast
Wod with RX weight and RX+ rope climbs
5:39 unbroken
Wod backwards
75 ghd sit-ups
Back squats e3mom
8@205#
4@245#
6@235#
2@265#
WOD Rx backward
11:13
Back squats
8@225
4@275
6@275
2@315
Wod RX as written
6:07
Back Squat:
8@305
6@315
4@325
2@365
WOD rx (bottom up)
8:20
Back Squat
8@275#
4@315#
6@295#
2@330#
WOD
With 95# and Rx+ rope climbs
Time: 6:46 (bottom up)
Back squats
8@225
4@275
6@225
2@225
Wod RX as written
7:48
Strength:
Back Squat
Up to 295# x 2
—-
Wod RX – Bottom Up
6:28
—-
Ab work
Backsquats
8@155
4@175
6@165
2@185
WOD w/65# and rx’d+rope climbs
10:31
Strength:
Back Squat
225-245-265-275
—
Wod. Rx’d. Bottom Up
5:51
—
Ab work
BS
8@245-4@275-5@265-2@295
Wod+ backwards
Throught 5 OHS at 16min
RX bottom up 7:48