1 RFT:
-3 S20 95/65 RX+ 115/75 MRX 75/55
-4 OH Lunges (alt stationary)
-3 S2O
-4 Front Squats
-14 WallBalls 20/14 10/9′ MRX 20/10 9′
Rest 1min
3 RFT:
Rest 2min
1 RFT:
1 RFT:
-3 S20 95/65 RX+ 115/75 MRX 75/55
-4 OH Lunges (alt stationary)
-3 S2O
-4 Front Squats
-14 WallBalls 20/14 10/9′ MRX 20/10 9′
Rest 1min
3 RFT:
Rest 2min
1 RFT:
Push jerk: 5@75; 5@95; 3@155; 2@135; 10@155
*
WOD MRx: finished @ 8:40
1st round: 0:52
Rounds 2-4: 3:48
Round 5: 0:58
8:40-3 min rest: 5:40
Strength: PC into S2O’s
5@135 (PP)
5@185 (PJ)
3@205 (PJ)
0@225 (PJ)
3@205 (PJ)
40 Back Squats @95#
Mod Wod
I did 8 OH walking lunges with wb instead
95#
9:40 ish
Push Jerk
10@135#
5@185#
3@205#
2@225#
10@225#
WOD
As Rx’d
1: 0:56
2: 3:23
3: 0:55
Total time: 8:14-3:00(rest)=5:14
10@225 IS SOLID!!
I see you “brochacho”…
1. 1:04
2. 3:53
3. 1:06
Total time: 9:03 – 3:00(rest) = 6:03
10 @ 65
5 @ 75
2 @ 85
2 @ 95
10 @ 85
WOD Mrx – 8:39
Round 1 – 1:00
Round 2 – 4:36
Round 3 – 1:03
Oops…total time…6:39
Home w/ sick kid WOD
15min AMRAP
5 burpees
10 air squats
5 burpees
10 V-UPS
5 burpees
10 stationary lunges
7 rounds even
Rest 2 min
15 EMOM
*1st 5min – 4 reps each
*2nd 5min – 5 reps each
*3rd 5min – 6 reps each
**25# Dumbells
Front squats (both Db’s)
Push Press (both Db’s)
Alt DB Snatch (one DB)
…that last 5min were brutal!
Strength S2O with dumbbells
10@50
5@60
3@70
2@90
10@70
Wod rx with 35lb dumbbells
Time=10:02-3:00=7:02
Strength: 75-85-95-105
Set of 10 @ 85
WOD RX except 10’ WB: 6:03
S2O 10 Rep Max@255#
WOD RX+=10:14-3:00 rest=7:14
First Round: 0:54
Second, Third and Fourth Round: 5:08
Fifth Round: 1:12
S20
10-5-3-2-10 @ 55-65-75-85-55
WOD w/55#, 10# WB, subbed front rack lunges for OH lunges
1 – 1:05
2 – 5:53
3 – 1:03
Total time: 11:01 – 3:00 = 8:01
Strength:
10@75
5@85
3@95
2@105
Set of 10@85
WOD Mrx with 12lb WB
10:38-3 min rest= 7:38
Push Jerk
10@125
WOD rx’d
0:51
3:36
0:46
Total time=8:13-3:00=5:13
10 @ 105
WOD
9:56 @ 75lbs
-3 mins =6:56
Rx
:59
5:12
1:09
PJ
10@205
Wod+
13:39
Push Jerk
10@95
5@115
5@125
3@135
10@125
WOD Rx
1. :53
2. 3:11
3. :49
7:53-3=4:53
Tabata Abs and GHDs 3×15
Wod rx
9:08-3= 6:08
11:35 – 3:00
10@165 stayed light first day back
Wod RX’D
7:26-3:00-4:26
All unbroken
Such a fun workout happy to be back feels good great job to everyone crushing the first workout of the open can’t wait to se what’s in store for everyone Thursday
Strength:
Split Jerk up to 235#, failed 245#
—
Wod RX
8:32 – 3:00 = 5:32
Push Jerk:
10@115#
5@155#
3@205#
1@225# (PR)
10@155#
WOD Rx’d:
Total time: 9:07-3:00(rest)=6:07
WOD RX’d
5:23
Strength:
Split Jerk up to 235#, failed 245#
—
Wod RX
8:27 – 3:00 = 5:27
Strength
5@65
5@85
3@95
2@115
10@95
Wod Rx
11:53-3:00=8:53