November 7, 2018

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Wednesday 181107

4min AMRAP:
-8 Deadlifts BW/75%
-4 Squats (front or back) BW/75%
-6 Box Jumps Overs 24/20″ RX+ 30/24″
REST 3min
4min AMRAP:
-12 Russian KBS 55/35# Rx +70/55# MRX 45/25#
– 6 KB Goblet Lunges (alt legs, stationary)
-8 American KBS
– 4 KB Goblet Squats
**Athletes choice which 4min AMRAP to start with**

Post results to comments.

20 thoughts on “November 7, 2018”

  1. Deadlifts 7-5-3-2 @ 115-145-175-205
    Back squat 7-5-3-2 @ 85-105-135-156

    WOD 1 w/85#
    3 rds + 12 Russian kbs
    WOD 2 w/30# kB
    2 rds + 12 Russian

    25 bb good mornings

  2. Back Squat: 225-255-275-295
    Deadlift: 285-335-355-375
    WOD:
    1: 2 rds + 12 reps (215 for two sets of dL and 1 set of squats, had to drop to 185)
    2: 3 rds + 12 RKBS

  3. Strength
    Bs 7@145 5@155 3@165 2@180 about 80%
    Dl 7@175 5@195 3@215 2@235 about 84%

    Amrap 1
    rx 75% of bw = 105 my ass needs to lose weight!!
    3 +16

    Amrap 2 rx
    3+13

  4. Deadlifts 135, 155, 185, 205
    Back squats 95, 115, 135, 140

    First AMRAP…(75lbs) 4 rounds plus 7 deadlifts
    Second AMRAP (25lb kB) 4 rounds plus 3 lunges (15 reps)

  5. Back Squat
    6@105, 5@125, 3@135, 2@155

    DL
    3×10@I don’t remember

    WOD
    1. w/115 DL & FS, box step overs – 3 rounds
    2. 35# kb, 1 ab mat for knee on lunges – 3 + 4 RKBS

  6. Back Squats
    7@135
    5@155
    3@175
    2@185

    Deadlifts
    7@155
    5@185
    3@225
    2@235

    WOD rx’d w/85#
    5rds+6DL
    3rds+1 American KB swing

  7. Back Squats
    7@135
    5@155
    3@165
    2@175

    Deadlifts
    7@175
    5@195
    3@215
    2@235

    WOD rx’d w/100# and all front squats
    4rds+1FS
    3rds+3 American KB swing

  8. Strength DL and B squats
    155# x 10 reps each set + 6 strict pull-ups each round

    Wod mod with 155# ( BW= 202) and Stepups = 4 rds+ 3 DL

    Wod with 55# and did walking lunges
    3 rds + 8 American kb

  9. Strength DL & Back Squats w/ Adam
    BS: 135-155-185-205
    DL: 135-205-235-265

    WOD #1 (135# & 24″ Box Overs….thx joan)
    3rds + 3 DL

    WOD #2 (45# KB)
    3rds + 2 alt KB lunges

    Thanks Nicole – great class!

  10. strength DL & Back Squats w/ Adam
    BS: Up to 2 @ 225
    DL: Up to 2 @ 270

    WOD #1 (135#)
    3rds

    WOD #2 (45# KB)
    2rds + 4 alt KB lunges

  11. 42/5’7”/175
    Back Squats & Deadlifts
    Alternating b/w lifts E2MOM
    4 sets of 10@135# for back squat
    4sets of 10@225# for deadlift

    WOD
    With 185# barbell & 55# KB
    Barbell WOD=4+8 DL
    KB WOD=3+2 Russian Swings

  12. 75 ghd sit-ups
    5 strict hspu

    Deadlift/back squat e2mom
    7@ 215/205
    5@ 245/225
    3@ 265/235
    2@ 295/255

    WOD Rx 195# bb, 55# kB
    1. 2 rnds + 1 front squat
    2. 2 rnds + 6 lunges

  13. DL/Back Squats
    95/55
    105/65
    135/75
    155/75
    Angel, thanks for letting me lift with you today!

    WOD w/25# KB, DL 95#, Front Squats, 35#, 17″ box

    3 rds
    2 rds + 12 Russian Swings

  14. Strength. Did all squats, then all deads.
    Squat
    7@255-5@295-3@310-2@325(1)
    Deadlift
    7@275-5@315-3@335-2@355
    WOD 1 w/ 185 – 3 rds
    WOD 2 – 3 rds + 12 swings
    TOUGH packed hour.

  15. Jeremy Fullingim

    Back squat/DL combo.
    Did 4 sets of 10 each w/ 135
    *
    WOD 1 modified
    DL & Front squats – used 135
    Did box step overs w/ 24” box
    – completed 4 rounds
    WOD 2 rx’d
    3 rounds

  16. Front Squat:
    7@225
    5@275
    3@315
    2@365
    DL:
    7@225
    5@285
    3@335
    2@385
    Wod RX’d
    4 rounds + 1 squat (9reps)
    3 rounds + 3 American swings (21 reps)

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