Tuesday 190108
For Time:
-10 Squat Cleans 135/95lbs RX+ 155/105 MRX 95/65
-10 Burpee Box Jump Overs 24/20″ RX+ 30/24 MRX 20/18″
– 8 Hang Squat Cleans
– 80 Double Unders or 12cal A-Bike
– 6 Squat Cleans
– 6 Burpee Box Jump Overs
– 4 Hang Squat Cleans
– 40 Double Unders or 6cal A-Bike
– 2 Squat Cleans
– 2 Burpee Box Jump Overs
– 1 Hang Squat Clean
– 20 Double Unders or 4cal A-Bike
**Sandbag can be used in place for Power Cleans and/or Hang Squat Cleans** 80/50lbs
Post time to comments.
Wod with 135#, bike, burpee- stepup and over
7:30
FS: 1 @ 295
WOD Rx’d w/DUs
8:28
FS up to 155 (25# pr)
WOD w/ 95#, bike, and step-ups
14:18
Front squat
1RM@405lbs (20lb pr)
Wod RX+ W/A-Bike Cals
6:16 unbroken
FS up to 145
WOD with 55, 20” box and dbl thigh taps- 7:38
Front Squats
6 Sets of 10@95#
WOD
With 95#, 24″ box & DU’s
Everything unbroken
Time: 5:10
Strength FS stayed light and worked on form
Wod Mrx with 100lb DB to shoulder and doubles
Time=9:08
Front squat: up to 265# (10# pr)
WOD Rx. W/bike
9:53
Front Sq Max 175
WOD
8:30 scaled
Singles/step ups/95lbs
FS: 175, 195(f), 185(f) – wasn’t paying attention to weights and put too much on
WOD RX: 7:19
Strength: Front Squat
225-275-315-365-385-406(PR)
WOD rx: (bike)
6:12
Strength – stayed light – did between 6 – 8 reps each set (95#)
WOD – 75# & burpee step-overs
10:11
Strength–Front Squat Max
Worked up to 305#, then Failed 345#, And then failed 335#
WOD RX’d w/ DU=7:30
Front Squats..legs still sore didn’t quite get built up to 1RM
up to 165#
WOD rx’d w/50# sandbag and DU’s
7:50
Easy 50cal assault bike
Strength: 1RM front squat
245-295-345-375-406 (11lb PR)
WOD RX+ W/dubs
8:02
WOD MRX:
6:22
Strength: Power clean up to 160# (tied pr)
Wod w/65#, all power/hang power cleans, box step-ups, 1/4 the reps on doubles
7:00
FS
Up to 245#
—
Wod. Women’s RX’d (dubs)
6:42
Front Squat to 301 (PR)
WOD rx – 7:36
Front squat. 325
WOD
135/step ups/ assault bike
12:16
FS
Up to 265#
—
Wod RX (dubs)
8:44
Front squat
1@275
Wod RX (dubs)
6:50
Front squat: up to 205#
WOD with 115# and A-bike calories:
7:37
WOD Rx’d
8:52 (dubs)
1pm: partner WOD
26 rounds:
500m row (partner a)
1 min plank/1 min leg lifts (partner b)
500m row (partner b)
1 min plank/1 min leg lifts (partner a)
…
1:15
Legs still super sore so stayed light
8@85
8@105
8@105
8@105
6@105
WOD w/step overs (started w/ jumps but changed to steps) 95#
11:31
Tabata Abs
FS 185#
WOD
95# w/power clean and hang power clean
Burpee step over and bike/cal
8:28