For Time:
-25 Pull-Ups
-25 WallBalls 20/14 10/9′ MRX 20/10 9′
-1000m Row, Run, Ski Erg or 2.5km A-Bike
-20 WallBalls
-20 Pull-Ups
-600m Row, Run, Ski Erg or 1.5km A-Bike
-15 Pull-Ups
-15 WallBalls
-200m Row, Run, Ski Erg or 0.5km A-Bike
-10 WallBalls
-10 Pull-Ups
Back squats
5@325
5@345
4@365
4@365
1@415
Bricktown team workout tester W/Chase&Max toasted the legs but fun one
Back Squats
2 sets of 5@275#
2 sets of 4@295#
1 set of 1@345#
WOD Rx’d w/ Row
15:13
Back squats
5@275
5@275
4@295
4@295
1@315
Wod rx all bike all unbroken
Time=15:10
Strength 1@255
WOD as rx rowing only
15:10 started 10 seconds late so 15:00 even
WOD: RX’d (row, run, bike)
16:43
Back squat up to 125#
WOD w/10# wb, 12 pull-ups each round
19:41
WOD- 16:10
13:10 sorry.
Back Squat: 185, 205, 225
WOD (Ring Rows instead of Pull Ups w/ running)
18:10
155-175-185-195
WOD w/ Rowing: 14:49
Strength: – 5 sets of 10 @ 95#
*10 GHD’s in between sets
WOD Rx (row, run, and assault bike)
17:15
back squats
5@275
5@275
4@300
3@320
1@340
wod rx w/ all runs
18:45
Back Squats: 2 x 5@300, 2 x 4@320, 1@340
WOD as rx’d with rows
13:51 unbroken
Back Squat: 185, 205, 225
WOD Rx w/ Running
19:38
Wod Rx w/all Running
15:22
Wod rx row
13:56
Dave D totally crushed this wod!!
WOD
As Rx’d
14:50 (row, skiErg, assault bike)
Strength: back squats
5@225#
5@225#
2+2@275#
2+2@275#
1@295#
WOD Rx with all rows.
19:00
BS didn’t hurt my back, but still learning to use the right muscles and whatnot.
BS
155 x 5, 2 sets
165 x 3, 2 sets
WOD w ski 1000m then 2.5km bike, time cap at 15 wb/15plu (25 min).
Afternoon class daily WOD
As RX’D/All Bike
12:05
All unbroken
Strength back squats
135 to 235lbs
WOD
25 Pull ups
25 WallBalls
1000m row
20 pull ups
20 WallBalls
600m run
15 ring rows
15 WallBalls
200m bike
10 pulls ups
10 WallBalls
Strength
5@325
5@345
4@365
4@365
1@415 no belt
WODs Rx’d w row
12:08
Good race chad
Good push today bro
BS
5@255
5@275
3-4@295
1@315
Wod
18:52
DNF. Slipped off bar on last pull-up. Thanks to everyone for helping me out and checking on the kids!
Strength
5@275
5@275
2@295
4@275
1@305
WOD Rx – 13:32 all rows
Strength: backsquat
5@225
5@225
2@235
4@235
1@255
WOD Rx all rows (accidentally did 500m on second row so did 300m on last)
13:16
Squats:
5s @ 225
4s @ 255
1 @ 285
WOD Rx’d (bike)
16:19
Strength:
Participated in some squats
Tested the Bricktown 600m sandbag Run
—
Wod RX all Rows
13:49
BS
225-225-235-235-255
—
Wod. Rx’d. (Row, skierg, Run)
14:14
Fast 5:30 class!!
Back squats
5@205
5@205
4@215
4@215
1@225
WOD w/row,row,erg
17:50
All wallballs unbroken
Abs
Wod+ push-ups each round same #
All bike
17:37