12min AMRAP:
-12/10cal Row or A Bike
-6 R Arm Lateral DeadLift 95/65b RX+ 115/75 MRX 75/55
-3 Over Bar Lateral Burpees
-6 L Arm Lateral DeadLift
-12 Box Jumps or Step-Ups 24/20 RX+ 30/24
12min AMRAP:
-12/10cal Row or A Bike
-6 R Arm Lateral DeadLift 95/65b RX+ 115/75 MRX 75/55
-3 Over Bar Lateral Burpees
-6 L Arm Lateral DeadLift
-12 Box Jumps or Step-Ups 24/20 RX+ 30/24
9min EMOM w/ Deadlift & WBs – completed
DL @ 175# (my goal weight :))
WOD w/ 75# & 24″ Box Jumps
4rds + 27
*12 BJ’s shy of 5rds.
Thanks Breck
Warm-up w/125#
WOD Rx w/alternating box jumps and step-ups
4 rounds + 9 box jumps
Abs
50 ghd sit-ups
Strength@205# emom
1, 4, 7: 10 dl
2, 5, 8: 10 wall ball shots
3, 6, 9: 5 dl+ 5wbs
WOD w/95# & 30” box & row
3 rnds + 3 bxjmps,
finished last 9 bxjmps after time
Activater
225/30# wallball
Wod rx (row)
6+1 cal
6 rounds plus 5 box jumps.
EMOM for 3 Rounds:
1: 10 Deadlifts@185#
2: 10 Wall Balls@20#
3: 5 Deadlifts + 5 Wall Balls
WOD
As Rx’d with row
Rounds=6+3 Box Jumps
EMOMs with 105
WOD “MRx+”- lol- 4 rounds plus 18 cal
Wod RX
6+4 calories
EMOM for 3 Rounds:
1: 10 Deadlifts@160#
2: 10 Wall Balls@20#
3: 5 Deadlifts + 5 Wall Balls
WOD
As Rx’d with row
Rounds=5+7 Box Jumps
EMOM for 3 Rounds:
1: 10 Deadlifts@225#
2: 10 Wall Balls@20#
3: 5 Deadlifts + 5 Wall Balls
WOD Rx’d w/ Row but w/ 115#
4 Rounds plus 6 R Lateral DL
Warm up w 105#
Wod rx w bike
5 rds + 8 cals
Activater
205/30# wallball
Wod as rx’d (row)
3 reps short of 6 rounds
125# deadlifts
WOD as rx’d
4 rounds + 10 calories
Warm up
#125/#14
WOD
RX 3+13
Bike for calories
Activator with 215# DL
(Legit according to scale)
WOD Rx’d (bike)
4 rds + 5 box jumps
Activator completed
225 for DL (BW is 170 chose to bump the numbers up a little)
30# WB
Wod RX’D w/Row
7 rounds even
Those DL were not amazing but that was fun
EMOM for 3 Rounds:
1: 10 Deadlifts@185#
2: 10 Wall Balls@20#
3: 5 Deadlifts + 5 Wall Balls
WOD
As Rx’d with row
Rounds=5 + 12 Cal Rows
Activator:
215lb DL / 25lb WB
WOD RX’d:
4 rounds +
12 cals
3 RDL
3 burpees
3 LDL