Thursday 190117
“Deadway to Heaven” by DB
For Time:
-33 Deads *135/95 RX+ 185/125 MRX 95/65
-250m ROW or 200m Run
-33 KBS 55/35# RX+ 70/55# MRX 45/25#
-200m Run or 250m ROW (opposite of last)
-22 Dead 225/155 RX+275/185 MRX 165/115
-250m ROW or 200m Run (opposite of last)
-22 KBS
-200m Run or 250m ROW (opposite of last)
-11 Dead 295/195 RX+345/225 MRX 225/135
-250m ROW or 200m Run (opposite of last)
-11 KBS
-200m Run or 250m ROW (opposite of last)
For Time:
-33 Deads *135/95 RX+ 185/125 MRX 95/65
-250m ROW or 200m Run
-33 KBS 55/35# RX+ 70/55# MRX 45/25#
-200m Run or 250m ROW (opposite of last)
-22 Dead 225/155 RX+275/185 MRX 165/115
-250m ROW or 200m Run (opposite of last)
-22 KBS
-200m Run or 250m ROW (opposite of last)
-11 Dead 295/195 RX+345/225 MRX 225/135
-250m ROW or 200m Run (opposite of last)
-11 KBS
-200m Run or 250m ROW (opposite of last)
*Athlete alone is responsible for wt increases*
**-60m Sled Push can be used for 250/200s**
**-60m Sled Push can be used for 250/200s**
Post time to comments.
Deadlifts:
10 @ 275
5 @ 305
2 @ 335
Single leg KB DLs:
10s @ 55
5s @ 70
WOD Rx’d (run/row):
17:19
Deadlift strength: DL 10 @95; 10 reps for each leg KB DL (55); 5 deadlift @ 165; 5 reps for each leg KB DL (55); 2 DL @ 225 & 335
*
WOD: Rowed & alternated 0.5 km assault bike; DL -followed MRx weight (95;165;225); used 55 KB#. Kept movements all unbroken.
– 13:12
Deadlifts
10 Barbell @ 315#
10 R Leg R Arm KB @ 70#
10 L Leg L Arm KB @ 70#
5 Barbell @ 405#
5 R Leg R Arm KB @ 106#
5 L Leg L Arm KB @ 106#
2 Barbell @ 455#
WOD RX+=Did not make the time cap. . . .finished at 19:40
Deadlifts at 125, 155 and 175 (kept it reasonable) and. 55 lb kB for all single legs
WOD with all 250m rows, 30 lb kB and 65, 125 and 155 lb barbells …
14:24
Wod rx (all sleds 45#)
13:34
BB DL – 95-155-195
Single Leg DL – 70
WOD RX as written: 13:51
Deadlift work & KB one leg DL work (nothing too heavy)
WOD MRx
15:30
great work nooners!! thanks breck
Wod Mrx with all .6km bike
Time=14:49
Bar Deadlift
8@435
2@485
2@505
KB DL
10 each side @70lbs
5 each side @70lbs
Wod RX+ W/Rows & 60m sled push with 75lbs added in place of run
16:36
DL strength 115-155-175
KB DL 35-45
WOD MRX ON DL weights 35# KB
Alt run/rows
13:38
Deadlift
10@225-5@315-2@345
Single arm single leg DL
10@70-5@70
WOD rx with row/run
14:26
Great to be there tonight. The energy at the 4:30 class sure is fun! Modified everything – 16:52. Is there a way to post my times just for my own accountability?
Yay, Lisa! Yes, I love the 4:30 PM class- lots of good energy! We have a few different ways you can log your workouts; here on the website, Zen planner app and we also sell a WOD book that has lots good information in it as well as a place for you to keep track of your workouts and strength training.
Strength 115-25-135-35-155
WOD w/MRx weights and all rowing
16:09
Wod w/ 106# kbs
Through the 22 kbs at 17:20
Deadlift
Barbell 10@105, 5@185 and 4@205
KB all 55#
WOD Rx w/alternating 250m row and 200m skierg
15:00
DL reps- unbroken @95#, 13-9@155 and 7-4@195
All KBS unbroken
Tabata abs
Strength
Deadlift
10@225-5@315-2@315
Single arm single leg DL
10@70-5@70
—
Wod RX
Run/Row
15:03
Deadlifts:
10 @ 165
5 @ 165
2 @ 225
Single leg KB DLs:
All @55
WOD MRX (row/bike):
16:03
Bar DL:
10@205
10@265
5&345
5@375
4@405
2@435
20 r leg KB dL 20 L leg DL
WOD RX+ with all 250m row
17:02
DL up to 195#
Single leg KB DL W/ 55# & 75#
WOD w/ DL @ 85#, 135# & 185# 35#KB
13:08
Run/row