5 Sprint Rounds w/ Decreasing Rest Times (Looking for sub 2:30min rds – adjust/scale)
– 3 Burpee Pull-ups RX+ 3 MUs (bar or ring)
– 6 SDHP 115/75 RX+ 135/95 MRX 95/65
– 9 Hang Power Snatch
-12 WallBall Step Ups 24/20″ MRX 20/18″ 20/14lbs MRX 14/10
– After 1st round rest 2min
– After 2nd round rest 1:30min
– After 3rd round rest 1min
– After 4th round rest 30sec
**Score is total time to complete minus 5min
“Finisher”
Rest Exactly 2min after WOD completion
then Athletes Choice:
Max Unbroken Hang Power Snatches at WOD weight or Max Muscle-ups unbroken
Strength: hang power snatch
5 sets of 5 w/ 95# (stayed lighter for me so did a higher reps scheme)
*
WOD MRx:
1- 1:38
2- [3:38-5:24]
3- [6:54-8:47]
4- [9:47-11:34]
5- [12:04-14:06]
Total work time: [14:06-5] 9:06
@ 16:06- max UB hang power snatch (95): 15 reps
Strength: HPS to 1@185
WOD Rx’d
14:47-5:00=9:47
Finisher: 12 reps @ 115
Strength up to 95
WOD w/65
15:34-5= 10:34
Finisher: 10 (mentally gave up and told myself if I just dropped the barbell it would all be over)
30 GHD
Time was 13:34-5=8:34
15:34 was when I started finisher.
Strength: practiced technique with light weight
WOD: Scaled MRX (active recovery)
*burpee pulls ups; 75lb bar; 20″ box
1:49
5:35 (1:46)
8:55 (1:50)
11:53 (1:58)
14:26 (1:57 – started last round late)
HPS up to 125#
WOD as rx 13:40 – 5:00 = 8:40
Slowed waaay down on round 5
Max effort HPS 15
Strength: Hang Power Snatch
3@135, 2@155, 1@175, 1@195, 1@205 (5# PR; 200# since 3/27/2019)
Great job this morning Chad! It’s always great to watch you work
Great job today on that PR
Hang power snatch
135-165-185-205-215 a little low but got it
Wod RX+ w/ring MU and 30lb ball
Round split time
1:50
2:01
1:50
2:29
2:26
15:36 total time with rest
@ 17:36
10 unbroken ring MU + 15 unbroken HPS@135
Strength HPS
Up to 175lbs
Wod womens rx+
Time=12:57-5:00=7:57
Bar muscle ups=6
Strength up to 105#, failed 115# 2x
WOD RX: 11:45-5:00=6:45 (1:15, 1:16, 1:17, 1:20, 1:37)
Finisher: 15
Strength HPS – got 125#
WOD MRx
Total Time = 15:40 – 5:00 rest = 10:40
Finisher max reps PLU’s = 16 (my grip was toast…)
thanks Nicole!!
Strength up to an ugly 125#
Wod w/ 2 ring MU each round
12:36-5:00
7:36
Didn’t start finisher in time.
Strength: Up to 145#
WOD (Ring Muscle Ups and Burpee P/U combination, 20# WB, 95# load)
Time = 19:38
First time doing Ring Muscles Ups in a WOD. 8 out of 9 attempts completed successfully. Then moved on to Burpee P/Us. Had to do 1 M/U at a time.
Hang power cleans for strength
3-2-1-1-1 @ 65-85-95-105-115
WOD w/hang power clean 65# first rd, dropped to 55# rds 2-4
1:33
1:35
1:38
1:44
1:47
Total time: 13:17 – 5:00 = 8:17
Finisher: 21 HPC
Hang Power Snatch
3-2-1-1–1
95-105-115-130-135
WOD Rx
11:56-5 rest= 6:56
(1:18,1:12,1:16,1:26,1:44)
Finisher hang power Snatch
12
Tabata Abs
Strength
Up to 155
—
Wod. W/MU, 95#, 20#/24in
13:36 – 5 = 8:36
Skipped finisher
5000 Meter Row
20:04
Good work Kev
Garage
300 cal bike 20:51
5k row 21:08
About 2 mins transition for drink and breakup boys from fighting
I’m glad I ran into you. I thought I was doing something good until I saw your post! Impressive!
Hang Power Snatch
3@95#
2@115#
1@135#
Failed@155#
1@155#
WOD
As Rx’d with Ring MU’s
Everything unbroken
1: 1:26
2: 1:21
3: 1:22
4: 1:28
5: 1:50
Total time=12:27-5:00(rest)=7:27
“Finisher”
7 Ring MU’s
HPS up to 95#
Sprint rounds 65# and 14# WB
1-1:33
2-1:31
3-1:45
4-1:49
5-1:56
Total time 13:34-5=8:34
HPS
1@165
Wod RX
1. 1:18
2. 1:40
3. 2:00
4. 1:55
5. 1:47
Total 13:40-5:00=8:40
HPS
135, 145(f)
WOD MRXd
17:57-5=12:57
Finisher
2 ring muscle ups (failed 3rd)
5k row
19:24
Strength hps up to 145#
WOD w/95# & 30# vest
20:19 + 3hps