3 RFT:
-15 Deads 225/155 MRX 185/125
-35 One Arm KB OHS 55/35# (switch arms as needed) MRX KB Goblet Squats 45/25#
-90 Doubles or 400m Run or 1k A-Bike
3 RFT:
-15 Deads 225/155 MRX 185/125
-35 One Arm KB OHS 55/35# (switch arms as needed) MRX KB Goblet Squats 45/25#
-90 Doubles or 400m Run or 1k A-Bike
Deadlifts strength: deviated from percentages
5@315; 5@225 for 4 sets; 1@365
*
WOD MRx: 18:10
(185 DL; 45#KB; 1K Assault Bike)
Deadlift
5@375#
5@405#
4@425#
4@425#
1@455#
WOD Rx’d w/ 400m Run
19:27 (One Arm KB OHS was brutal)
Deadlifts 5-5-4-4-1 @ 155-155-175-175-195
WOD MRx 18:18
1@255
WOD with 125#, 35# kettlebell, 90 doubles every round. Back is feeling tight so took it easy on weights.. it was enough. 12:49
Active recovery day after Bricktown Throwdown
Did core development instead of strength
WOD ladies RXD
19:58
DU, bike, bike
DL
7 @ 215
6 @ 245
4 @ 275
4 @ 275
1 @ 300
Wod RX’d w/dubs – 17:49
Not quite up to the % I should’ve been in the strength but not too bad after competing this weekend.
Strength DL
5@275
5@275
4@295
4@295
1@365
Wod Mrx with 1k assault bike
Time=14:55
Strength
5@225, 5@225, 5@245, 5@245, 3@275
WOD MRx: (w/ all running)
15:44
Strength
5 @ 185
Rest of the sets I did: 5 @225
WOD MRx (Goblet Squats & DU’s)
12:18
Thanks Mike – great class!
WOD- (Used a 45lb KB for OHS)
12:40
Deadlift sets of 10 @ 225, 255, 285, 305 and 315
WOD as rx’d with bike
17:35
AM – cleans and bench with the football kids
WOD w/ goblets squats and dubs
– 14:08
DL
5,5@315-4,4@335-1@355
Strength deadlift e3mom
5@275#
5@275#
4@305#
4@305#
1@315#
WOD Rx w/run. (Did 14 goblet squats on 1st round, ohs for rest and rounds 2&3)
19:47
Strength-
5@175
5@175
4@205
4@205
2@225
WOD with 125/25kb/double thigh taps for dubs(which really hurt in lifters…dumb move) subbed goblet squats in last round-
13:17
Strength: Deadlift
5-225
5-240
4-260
4-260
1-275
Modified WOD:
55# KB goblet squats, 205 DL, DUs
16:25
Strength Deadlifts
155, 175, 195, 205, 225
WOD
RX
15 deads @ 155
35 KB OHS @ 35lbs
400m run
@ 21:35
Deadlifts
5@415
5@415
4@475
4@475
2@505 3@505
Wod RX’D /All Bike and one arm kB ohs 55lbs
10:14
Unbroken
Strength: based of 515
5@415
5@415
4@475
4@475
3@505
WOD Rx’d W Assault bike
16:38
KB over head squat turns boys to men
Strength up to 145#
Mod WOD: 3 RFT
15 DL @ 125
15 L arm KB OHS
20 alt one arm Russian KBS
1k A-Bike
14:20
5 weeks out of surgery today
DL
5 @ 105
5 @105
4 @ 125
4 @ 125
1 @ 145
Kat, thanks for letting me lift with you!!!
WOD w/20# goblet squats, 400M runs, 85# DL
Got to 30 goblets squats on 3rd rd at time cap
5am:
DL
5@275, 305
4s @335
1@365
WOD Rx’d (DUs/run/bike)
21:00
6:30pm
Lighter on strength
WOD w/ 185DL, 55 KB goblet squats, DUs
16:30
Deadlift
1@395
Wod RX with dubs
11:38
DL
225-295-315-315-335
—
Wod. 225/goblets @ 55/runs
16:50
Strength
1@255
WOD
155# DL
25# goblet squats
Bike/run/bike
16:33