December 4, 2018

Tuesday 181204

2 RFT or (1 RFT): 
-50 (100) Doubles
-10 (20) OHS 95/65 RX+ 115/75 MRX 75/55
-200m (400m) Run or 0.5km (1km) A-Bike
-15 (30) Front Squats
-300m (600m) Row
-20 (40) Back Squats

Post WOD of choice and time to comments.

28 thoughts on “December 4, 2018”

  1. Jeremy Fullingim

    Strength: squats
    BS: 6@135; 4@205; 2@225
    FS: 5@135; 3@135; 1@135
    OHS: 3@95; 2@95; 1@95
    *
    WOD as rxd- did assault bike instead of run
    Did 1 round version
    11:24

  2. BS 155# x 12 all 3 sets same weight
    FS 155# x 8
    OHS 45# x 5
    With 5 strict pull-ups x 9

    Wod mod
    20 cal bike
    20 ohs 45#
    1 km bike
    30 FS 115#
    600 m row
    40 B squats 115#

    Good work this morning Dunham!
    Motor!!

  3. Looking good, Crystal!

    Back Squat: 115-135-155
    Front Squat: 115-135-155
    OHS: 65 was talking and not paying attention

    WOD RX Straight Through: 11:16

  4. So much soreness…

    Back Squat – 85-95-105
    Front Squat – 85-95-105
    OHS – all 65

    WOD w/ 1 round – 20 cal bike subbed for DU’s, 1 k bike on run, 65#
    14:36

  5. Thanks, Stone!
    BS up to 305, FS up to 275, OHS up to 5@135

    WOD as prescribed except 20 cal row for DUs (1 round version, 1K bike)
    10:14

  6. Back squats
    6@315
    4@335
    2@365
    Front squats
    5@265
    3@335
    1@385
    Overhead squats
    3@155
    2@185
    WOD RX’D 1 Round and 1K Bike
    9:43 all unbroken

  7. Back squats 6-4-2 @ 115-135-155
    Front squats 5-3-1 @ 105-115-135
    OHS w/ bamboo, shoulder stretches with band

    WOD 1 round
    100 singles
    20 OHS 15#
    1k bike
    30 front squats 65#
    600m row
    40 back squats 65#

    15:05

  8. Back squats
    6@225
    4@315
    2@385
    Front squats
    5@275
    3@315
    1@386 (thanks for the push Chad)
    Overhead squats
    1@155
    1@185
    1@215

    WOD Rx (2 rounds)
    10:45

  9. Back squats
    6@155
    6@175
    2@195
    Front squats
    5@135
    3@155
    2@175
    Overhead squats
    All with 45# BB

    WOD (75#, OHS with 45#)
    16:12

  10. BS 6@275 4@295 2@315
    FS 5@205 3@225 1@245
    OHS 2@205 shoulder to unstable
    Wod rx all rows straight through
    Time=capped

  11. 50 ghd sit-ups
    50 hip extensions

    Strength: e2mom
    Back squat – 135, 205, 225
    Front squat – 135, 205, 225
    Overhead squat – 95, 155, 185

    WOD skier jumps, 95#, run, row (2rnds)
    15:43

  12. 5 rounds: 4min AMRAP
    35 assault bike calories
    25 KB Swings (55#)
    Max box jumps (24′)
    Rest 2 minutes btw rounds

    12, 16, 10, 14, 15 box jumps

  13. Never go almost 3 weeks without working out…it is just like starting over
    Strength:
    Back squat up to 75#
    Front squat up to 50#

    WOD w/150 singles ea rd, 35# for squats, 400 M row both rds, only got first rd,
    and 150 singles, 10 OH squats and 400M run on second rd

  14. Back Squats
    6@125
    4@145
    2@165
    Front Squats
    5@125
    3@145
    1@165
    OHS
    3@125
    2@145
    1@165
    WOD rx’d w/2rds and bike instead of run
    12:47
    Maybe should have just done the 1 round..

  15. Back Squat up to 185#
    Front Squat up to 155#
    OHS up to 115#

    Wod RX – 11:53
    I Rd because Kevin talked me into it. Good call.

  16. Back squats
    6@225
    4@255
    2@285 all pause squats
    Front squats
    5@245
    3@275
    1@315
    Overhead squats
    3@165
    2@185
    1@205

    WOD Rx+ 1 round all rows
    9:42

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