6min AMRAP:
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
-7 Front Squats
-28 Doubles
Rest 3min
6min AMRAP:
-6 Hang Power Snatch
-7 Back Squats
-8 Box Jumps or Step Ups 24/20″ RX+ 30/24
*Athletes choice on which WOD to start with*
6min AMRAP:
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
-7 Front Squats
-28 Doubles
Rest 3min
6min AMRAP:
-6 Hang Power Snatch
-7 Back Squats
-8 Box Jumps or Step Ups 24/20″ RX+ 30/24
*Athletes choice on which WOD to start with*
Back squats:
4 @ 285
12 @ 225
WOD Rx’d (box jumps first)
4 rds + 3 box jumps
3 rds with 2:00 left (lower back told me that was enough)
Back squats: changed up the rep scheme. Knee joint management.
5@225; 6@225; 7@225; 8@225; 12@225
*
WODs modified:
6 min AMRAP: 5 rounds
[6 SDHP (75#); 7 FS; 60 single unders]
6 min AMRAP; 6 rounds
[6 Power Snatch (75); 6 BS; 8 Box step-ups (20” box)]
Back squats!!!!!
9@300
7@320
5@340
Max reps 85%
7@365
Max reps 70%
15@300
Wod RX’D
1st amrap-4+7front squats
2nd amrap- 4+2BJ did 12 Instead of 8 for the box jumps accidentally
Legs are completely done great morning today
Everyone have a good day
awesome job, Chad!! you destroyed it! you the man!
Thanks man your the one who’s killing it with that insane transformation keep grinding man!!!
Power Snatch @165: 1/2/1/1/2/1
Clean & Jerk: 225/205/205
Second AMRAP w/Barbell Only:
4+4 (24” Box Jumps and High Hang Muscle Snatches)
Front Squats: 2@235, 2@205, 2@215
Back Squats: Did 5×10 @ 115#
Wod MRX’D
1st amrap – 5rds even
2nd amrap- 3+5BJ (did box jumps first round – step-ups the rest of the way)
Great class – thanks breck
Strength: back squat
9 @ 185
7 @ 225
5 @ 255
max @ 275 – 3
max @ 225 – 8
WOD: MRX’d
4 rounds + 1 SDHP
5 rounds + 6 snatches, 7 front squats, 1 box jump
Squats max rep 8@175, 8@155
WOD as rx
1: 4 rounds + 11 reps
2: 4 rounds + 8 reps
Squats max rep 8@175, 8@155
WOD as rx
1: 4 rounds + 11 reps
2: 4 rounds + 8 reps
Picture perfect standards by Dan the Man!
Nice pic!
Back Squat 130-140-150-155(4)-130(9)
Wod as Rxd
HSP/BS/step ups 5 rounds + 6
SDHP/FS/switched off DU & bike 3 rounds + 13
Back Squat 130-140-150-155(6)-130(10)
Thanks for the push Allie!
Wod rx in order
6 + 1 SDHP
6 + 2 BS
Back squats 5 sets of 10 @ 85#
WOD 1: 55# & 56 singles
3 rds + 6 SDHP
WOD 2: 35# snatches, 55# bk sq
4 rds
Strength: back squat
9 @ 155
7 @ 165
5 @ 175
max @ 185 – 7
max @ 155 – 10
WOD: RX’d (box jumps were 20″, with Ski Jumps)
4 rounds
3 rounds + 1 snatch
Back squats
Worked up to 7@365 wanted 8, but wasnt sure if it I could get 🙁
Wod RX’D
2nd amrap-4 rounds (shoes came untied in first round of dubs, just mailed it in)
1st amrap- 6+7 Back Squat
Back Squats
9@225, 7@255, 5@275, 6@300, 15@225
HPS AMRAP as rx’d
5 + 5 back squats
SDHP AMRAP as prescribed except 6 cals bike subbed for dubs
4 + 6 front squats
Wod as Rxd
HSP/BS/Step ups- 6 rounds
SDHP/FS/ Dubs- 4 rounds
Back Squat
9@255#
7@275#
5@315#
1@345#
10@255#
WOD Rx’d:
1. 4 plus 16 DU
2. 4 plus 2 BS
Back squats:
10@115
15@95
WOD Rx’d (DUs first)
4 rounds + 7 front squats
4 rounds (subbed the snatches for Hang cleans due to shoulder injury)
BS
9@105
7@125
5@135
145×5
115×10
WOD MRX
1st AMRAP 5 rounds + 2 SDHP
2nd AMRAP 5 rounds + 1 HPS
Strength back squat e3mom
9@205#
7@225#
5@235#
3@245#
3@205#
WOD 1 (sdhp, fs, du)
3 rnds+2sdhp
WOD 2 (hps, bs, 30” box jumps)
3 rnds +6hps+1bs
Back squats up to 175
Max 10 @ 135
WOD 1
4 rds @ 65lbs / singles
WOD 2
3 rds @ 65lbs box J & step ups
Strength Back Squats
9@205
7@225
5@245
5@275
10@205
Wod with 85lbs and 20in Box
Amrap1=4+6sdhp
Amrap2=4 rounds even
9@225
7@245
5@265
5@285
10@225
Wod RX
1. 5+4 front squats
1. 5+5 box jumps
Back Squats
9@225#
7@255#
5@275#
5@300#
10@225#
WOD
As Rx’d in order as written
1: Rounds=6+3 SDHP
2: Rounds=5+1 HPS
Back Squats
9@235#
7@255#
5@275#
5@295#
9@245#
—
WOD
Modified (shoulder)
1: RX’d
Rounds=6+1 SDHP
2: Did Hang Power Cleans instead of Snatch
Used 115#
Rounds=4 + 6 Hang Power Cleans
Weightlifting meet this weekend…have squatted x2days this week and will again tomorrow so did some split jerks instead…
WOD rx’d
6rds+3BS
5rds+1DU
Back Squats
9@255, 7@275, 5@295, 2@325, 5@245?
HPS AMRAP as rx’d
5 + 2
SDHP AMRAP as rx’d
4 + 13
*2@315*
Back Squats:
9@185#
7@195#
5@205#
5@215#
7@185#
WOD RX (from bottom up)
1: Rounds=5+5 HPS
2: Rounds= 4+2 SDHP