Saturday 181117
DBs 5×5
E5MOM
Each 5min
E5MOM
Each 5min
For Time:
-400m Run
-15 KBS 55/35# RX+ 70/55# MRX 45/25#
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run
-15 Hang Pwr Snatch 115/75 RX+135/95 MRX 95/65
-10 OHS
Rest Remainder Of Time Add Wt
-400m Run
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
-400m Run
-15 KBS 55/35# RX+ 70/55# MRX 45/25#
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run
-15 Hang Pwr Snatch 115/75 RX+135/95 MRX 95/65
-10 OHS
Rest Remainder Of Time Add Wt
-400m Run
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″
-400m Run
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″
Post time for each 5 Minute WOD to comments.
WOD w/ modifications- rowed for each
1: 2:50 (55# KBS; did regular box step-ups to 20” box
2: 3:52 (did 95# thrusters & burpee pull-ups)
3: 3:51 (did 115# HPS & OHS)
4: 4:15 (did 135# jerks; burpee pull-ups)
5: 4:03 (did 225# DL & burpee box step-ups to 20” box)
WOD w/burpee pull-ups where allowed
Participated…all rounds completed except for 4th…only got 6 pull-ups
10 rounds of Cindy w/40# vest:
5 Pull-ups
10 Push-ups
15 Air Squats
10 rounds:
5 WB GHD Sit-ups w/30#
5 D-Ball Suplexes (layman’s terms) w/100#
Wod RX
Wod 1 – 2:27
Wod 2 – 3:20
Wod 3 – 3:34
Wod 4 – 4:01
Wod 5 – 4:36
All 1 k bike all 65# barbell
1. 3:16 Rx’d
2. 4:55 10 burpees, 10 pull-ups
3. 4:19
4. 4:52 10 burpees, 10 pull-ups
5. 4:49 GHD’s subbed for DL, burpee step-ups
Wod RX. Run/row/Run/Row/Run
Wod 1 – 2:35
Wod 2 – 3:59
Wod 3 – 4:00
Wod 4 – 4:35
Wod 5 – finished 3rd burpee-box jump