Wednesday 190102
For Time:
-600m Run or Row or 1.5km A-Bike
-21 Deadlifts 225/155 RX+ 275/185 MRX 185/125
-15 T2B or GHD Sit-Ups or WallBall Sit-Ups 20/14lbs MRX 14/10lbs
-9 Dips (Bar) RX+ Ring Dips
-400m Run or Row or 1km A-Bike
-15 Deadlifts
-9 T2B or GHD Sit-Ups or WallBall Sit-Ups
-21 Dips (Bar) RX+ Ring Dips
-200m Run or Row or 0.5km A-Bike
-9 Deadlifts
-21 T2B or GHD Sit-Ups or WallBall Sit-Ups
-15 Dips (Bar) RX+ Ring Dips
Post time to comments.
Strength
125, 155, 175, 185, 205, 215
WOD
Row/155lb/wB sit-ups/dips with strap
16:13
GET IT, ANGEL!
DL
155-185-215-235-255 (30# pr)
WOD w/ row/155/GHD’s/bar dips with small purple band
19:28
DL
Worked up to 515#
WOD RX+ w/ Rows and WB Situps
15:46
Strength: Max Thruster
145#
Fran: 3:04 PR!
YAY!!! Great job lady!! U did AWESOME!! Sorry for yelling at u…I wasn’t going to let you set that bar down!
Strength up to 265#, failed 285# (2x)
WOD with 155#, T2B, and banded ring dips: 17:27
DL up to #365
WOD RX 17:07
Wod RX 14:36
Deadlift
395
Wod RX with WB sit ups
12:35
Strength: C&J
135-185-225-255-285-315
WOD Rx (bike/ring dip/ttb)
12:07
DL
Up to 355#
—
Wod. Rx’d. (Rows/GHD’s/Ring dips)
13:37
Strength Deadlifts
9@185
7@225
4@275
1@315, 1@365, 1@395
Wod Mrx weight with Ski erg and Ghd sit ups
Time=13:23
Deadlifts E2:30MOM
6 sets 15@185#
WOD
With 185#, row, T2B & strict bar dips
Time: 11:32
DL up to 365
WOD rx 15:26, not as bad as I thought coming back after the holidays.
Dead lifts
Worked up to 335
WOD
16:45
205#, wb sit ups , parrallette dips
Wod with 185# , row, ttb, bar dips
=13:30
Deadlift strength: 185x 5; 375 x 2; 385 x 2
*
WOD as written
Used 185# for DL; did GHD sit-ups and strict bar dips
Finished @ 13:12
DL up to 425
Wod+ w/ 30# WB GHD SUs
Through 8 of the last SUs at 20 min
Thruster
up to 155#
WOD w/125#(comp this weekend!), bike, bar dips, and GHDs
12:43
DL
Up to 385#
—
Wod. Rx’d. (Bike/T2B/strict Bar Dips)
13:36
Great pic Angel!!!
DL
85,105,125,135,155,165
WOD w/105# and 10# WB sit ups and parallel dips and all rows
20:10
DL up to 215#
WOD w/ 135#, GHD, & bar dips
14:33
AMAZING JOB SHAN!!
WOD w/ 205# DL, T2B, parallete dips
(skiErg/row/assualt bike)
14:41
Squat snatch
220 felt great glad to hit this after my shoulder injury finally back to normal
Wod RX’D Bike,GHD, Ring dips
10:44
Saturday’s workout in the PM class
RX’D
7 OHS in the round of 12’s
223 reps
Strength 1RM Thruster
135-165-185-225-255-275(tie PR) 290 F(X2)
Wod with Bike 225dl, T2b, bar dips and HRPU’s.
12:44