2min AMRAP
-10 Deads 135/95 RX+ 155/105 MRX 115/75
-25 Doubles
Rest 2min Add Wt
2min AMRAP
– 5 Deads 185/125 RX+205/135 MRX155/105
– 5 C2B or 10 Pull-Ups or 1 Rope Climb 15′ MRX 10′
Rest 2min Add Wt
4min AMRAP
– 5 Deads 225/155 RX+255/175 MRX185/125
– 5 C2B or 10 Pull-Ups or 1 Rope Climb
-25 Doubles
7 DL@355 6 DL@385 5 DL@405 4 DL@435
Rope climbs in between sets
Wod RX+
1st: 2min amrap
4 rounds + 25 reps (15DU)
2nd: 2min amrap w/Rope climbs
5 rounds + 5 DL
3rd: 4 min amrap w/rope climbs
4 rounds even
Strength: Stayed relatively light on DL’s – up to 3 reps @ 205#
Alternated with 5 Strict PLU’s
WOD Did Rx with Rounds 1 & 2 – Round 3 I kept my DL weight at 185#
(did C2B)
Wod 1: 3 rounds even
Wod 2: 3 rounds + 1 DL
Wod 3: 3 rounds + 1 C2B
Thanks Breck!
WOD: RX’d (C2B)
Day 5 Fatigue!
1. two rounds + 10 deads
2. three rounds
3. 2 rounds + 1 dead
Brochacho Bonus: 20 GHD sit ups + 20 burpees + casual mile run
Deadlifts
7@215, 6@235, 5@255 and 4@265
Rope Climbs
1,2,2 and 2 (didn’t do 3rd one)
WOD Rx+
1. 2 + 15 DUs
2. 3 + 5 DL (rope climbs)
3. 2 + 3 pull ups
Abs
7 DL-135; 5 pull-ups
6 DL-185; 10 pull-ups
5 DL-225; 10 pull-ups
4 DL-315’ 15 pull-ups
*
WOD w/ modifications- did lateral barbell skier jumps instead of DUs
1st AMRAP- (135#): 3 rounds + 10 DL
2nd AMRAP- (185# & 10 pull-ups): 3 rounds
3rd AMRAP- (225# & 1 rope climbs): 4 rounds
Strength 4 @ 225 and pull ups
Work out round 1 3 + 10 deadlifts
Round 2 3 + 4 deadlifts
Round 3 got about halfway through round 3.. shut down reaaal quick on that work out
DL: 275, 295, 315, 335
Various pull-up and rope climb work
WOD Rx’d (rope climbs)
1: 2 rds + 21 DUs
2: 3 rds + 10 feet on the rope
3: 3 rds + 1 RC
Deadlift
4×10@225
Rope Climbs
1, 2, 2, 3
WOD 1 with 135 and bike cals: 3 rounds
WOD 2 with 185 and C2B: 3 rounds + 1 DL
WOD 3 with 225, C2B and bike cals: 3 rounds
Deadlifts
7@255
6@295
5@325
4@345
Pull ups
5,10,10,15
Wod RX with C2B
1. 3+10DL
2. 4+5DL
3. 4 even
5k row
Strength/Skill Alternating b/w sets
Deadlift
7@135#
6@185#
5@205#
4@225#
Strict Pull-ups
4 sets of 15 (unbroken)
WOD
As Rx’d with Rope Climbs
1: 3+10 DL’s
2: 5 Rounds
3: 4+1 Rope Climb