6min AMRAP:
-12cal Row or A-Bike or *60m Sled Push
-6 Ring Dips RX+ Strict MRX Bar Dips
-6 Push Press 135/95 RX+ 165/115 MRX 115/75
Rest 3min Add/Decrease wWt
6min AMRAP:
-200m Run or *60m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
– 6 Barbell Push-Ups
– 3 Split Jerk (alt legs) 155/105 RX+ 185/125 MRX 135/95
*Athletes choice on order of WODS*
Strict press: 7-5-3 @ 135-145-155
PP: 5-4-2 @ 155-165-185
SJ: 3-2-1 @ 185-215-235
WOD w/bar dips (bike/run)
4 rds + 2 cals
3 rds (finished w/ :30 left and called it good)
Strength from Floor
Strict Press: 7@135, 5@140, 3@150
Push Press: 5@170, 4@180, 2@205
Split Jerk: 3@205, 2@215, 0@235
Row/Strict Ring Dips/Push Press 135#: 3 rounds
Sprint/BPU/SJ 155#: 2 rounds + 6 BPUs (forgot to alternate on SJs)
Strength participated back still not recovered
Wod RX+ 45m sled push w/75lbs
3 rounds+ 45m sled push
—
2 rounds even
Sleds completely blew up the legs good one today
WOD RX’d (bike/run)
3 rounds for both amraps.
5 rounds:
500m Row
15 GHD’s
5 power cleans (135#) = 14:51
2500m Row
10 power cleans
150 cal assault bike
10 power cleans
38:20
Strength e2mom (cleaned them all)
Sp: 7@115#
Pp: 5@170#
Sj: 3@180#
Sp: 5@125#
Pp: 4@180#
Sj: 2@190#
Sp: 3@130#
Pp: 2@190#
Sj: 1@205#
WOD 2: (155#, run) 3rnds +175m
WOD 2: (135, strict ring, row) 3rnds + 4cal
And 50 ghd sit-ups before
Strength
Strict up to 155
Push press up to 245
Split jerk up to 315
Wod rx but rx+ barbell weight
Wod 1. 6 pp@165/dips/sled
3 rounds even
Wod 2 3 sj@185/bbpu/sled
4 rounds even
Strict Press 7@135, 5@145, 3@160
Push Press 5@205, 4@215, 2@235
No split jerks
WOD 1 as rx’d with 55# sled
3 rounds + 3/4 sled push
WOD 2 as prescribed with 55# sled except push press in place of split jerks
3 rounds + 1/10 sled push
Wod with 115#, bike and bar dip
Then bike, b push-ups and PP again
4 rds even for both
SP: 95/115/135
PP: 135/185/205 (f 2nd one)
SP: 185/205/235(f)
—
Wods. Rx’d.
1) sleds/strict Ring Dips
3 rounds
2) Run
3 rounds + ~175m Run
Strength
SP up too 75lbs
PP Up to 85 lbs
SJ up to 100lbs
WOD 1
3 rounds
Sled push with 35lbs
Bar dips with red band
HSPU with 15lb plate and 2 an mats
WOD 2
3 rounds + 4 cals
12 Cal Row
barbell push ups
SJ @ 95lbs
SP up to 55#
PP up to 65#
PJ (instead of split) up to 70#
WODs w/row and run, P. dips, 55# and regular push ups
WOD 1. 2 rds, 12 cal row and 4 dips
WOD 2 2 rds @ 6:10
Strength:
95-135-185-205-225-245(3)
WOD RX’d
3 rounds +45M sled
4 rounds +107 m row
SP: 95/115/135
PP: 135/185/205
SP: 185/205/235(f)
—
Wods. Rx’d.
1) Bike/ strict Ring Dips
3 rounds + 6 Ring Dips
2) Sleds
3 rounds + 20ish M sled