4 Sprint Rounds:
-4 Over Bar Burpees
-8 OHS 95/65 RX+ 115/75 MRX 75/55
-10 WallBalls 20/14lbs 10/9 MRX 20/10 9′
-8 OH Lunges
-400m Row or Run or 1km A-Bike
– After 1st round Rest 1min
– After 2nd round Rest 1:30min
– After 3rd round Rest 2min
4 Sprint Rounds:
-4 Over Bar Burpees
-8 OHS 95/65 RX+ 115/75 MRX 75/55
-10 WallBalls 20/14lbs 10/9 MRX 20/10 9′
-8 OH Lunges
-400m Row or Run or 1km A-Bike
– After 1st round Rest 1min
– After 2nd round Rest 1:30min
– After 3rd round Rest 2min
Casual Garage WOD – Rested longer than necessary checking car fluids, changing music, etc.
The Volkswagen: 23:21
21-15-9
Wide Grip Bench Press w/BW (used 175#)
Wide Grip Strict Chin-Ups
Lifted with Jamie I think up to 105#
WOD
Finished round 1 @ 3:15
2 @ 7:30
3 @ 12:29
4 @ 18:11
– 4:30 rest = 13:41
Lifted with Jamie I think up to 105#
WOD
Finished round 1 @ 3:15
2 @ 7:30
3 @ 12:29
4 @ 18:11
– 4:30 rest = 13:41
WOD: RX’d (all rowing)
3:06
7:16 (3:10)
12:08 (3:22)
17:33 (3:25)
Total Work Time: 13:03
Strength
7 OHS to 6 OH Lunges @95#
5 OHS to 4 OH Lunges @125#
3 OHS to 2 OH Lunges @155#
1 OHS to 2 OH Lunges @175# (didn’t complete the Lunges)
WOD Rx’d w/ Rowing
17:27 Total time
Round #1=3:00
Round #2=3:11
Round #3=3:21
Round #4=3:25
12:57 Total work time
Up to 105# with crazy strong Chandler
Wod rx
Rd 1- 3:07 (1 extra burpee
Rd 2- 3:07
Rd 3- 3:23
Rd 4- 3:18
Total time 17:25-4:30
12:55
Strength ohs to oh lunges
Up to 135#
WOD: Rx sub 50du for first two round, row on last two
23:06
Strength:
Worked up to 135# wrists were not having it today
WOD Rx (row)
15:40 – 4:30 = 11:10
OHS+OH lunges
7+6 @ 95#
5+4 @ 125#
3+2 @ 155#
1+2 @ 175#
Wod RX with row
1. 2:45
2. 3:01
3. 3:01
4. 3:02
Total 16:19-4:30=11:49
Wod rx weight
First Round – OH Lunges
All other Rounds – Front Rack Lunges
Shoulder could not take Overhead Squats and OH Lunges Today
16:27 – 4:30 = 11:57
Strength ohs to oh lunges
7-6@115
5-4@145
3-2@165
1-2@185
Wod mrx with 1k bike
Time=16:54-4:00=12:54
16:54-4:30=12:24
Subbed front squats & front rack lunges
Strength: 55-65-75-85
WOD w/55#
3:58
4:23
4:22
4:18
Strength
OHS & OH LUNGE
up to 75lbs
WOD
RX (65lbs & 14lb ball)
3:41
3:22
3:53
4:19
7+6 = 95
5+ 4= 115
3+2=125
1+2 =145
WOD RX 19:30
Strength upto 135#
—
Wod. Rx’d. Run/Row/Run/Row
17:54 – 4:30 = 13:24
Strength:
95
115
135
155
WOD Rx 17:06 – 4:30rest = 12:36
Row
Strength: OHS to OH lunges
Up to 115#
WOD: RX with ski every round
19:07-4:30=14:37
19+ minus 4:30 rest
1st round 95#, subsequent w/ 75#
(SkiErg, row, SkiErg, row)
Overhead squats to overhead lunges from the ground
7 Overhead squats + 6 lunges @135
5 Overhead squats + 4 lunges @155
3 Overhead squats + 2 lunges @185
1 Squat Snatch + 2 lunges @205
Wod RX’D W/ 1K Assault bike
14:52-4:30 rest = 10:22
7 Overhead squats + 6 lunges: did 4 sets w/ 75#
*
WOD MRx (75#); all row: finished at 17:34
1st: 3:07
2nd: 3:18
3rd: 3:23
4th: 3:16
Overhead squats to overhead lunges from the ground
7 Overhead squats + 6 lunges @135
5 Overhead squats + 4 lunges @155
4 Overhead squats + 2 lunges @185
1 Squat Snatch + 2 lunges @205
WOD Rx’d with assault bike
17:00-4:30=12:30
WOD MRx:
21:15
Strength
7 OHS @90# to body weight lunges
5 OHS @95# to back rack lunges
4 OHS @105# to back rack lunges
1 OHS @115# to back rack lunges
WOD Rx w/ rowing
1. 3:04
2. 3:04
3. 3:15
4. 3:05
16:58- 4:30 rest = 12:28
Abs