10min AMRAP:
-10 Power Clean 115/75 RX+ 135/95 MRX 95/65
-10 Over Bar Burpee
Add/Wt
-8 Squat Clean 135/95 RX+ 155/105 MRX 115/75
-8 Over Bar Burpee
Add/Wt
-6 Hang Squat Clean 155/115 RX+ 185/125 MRX 125/85
-6 Over Bar Burpee
Add/Wt
-2 Clean 185/125 RX+ 205/140 MRX 135/95
-2 Over Bar Burpee
Add/Wt
-1 Clean 205/135 RX+ 225/155 MRX 155/105
*If finish before 10min,Score is sub-10 time*
Strength: front squats – stayed light for me.
*
WOD MRx: 5:08
*
CORE:
15 GHD sit-ups; 25 WB sit-ups; 35 butterfly sit-ups
Front squats 5-5-4-4-1 @ 85-85-105-105-115
WOD MRx 9:00
Core development 5:00
Front Squats:
2 x 5 @ 225
2 X 3 @ 245
WOD Rx+
8:18
Front Squats w/WOD weights
10@75#
8@95#
6@115#
2@125#
1@132#
WOD Rx
5:15
Good amount and workout for a fatigued body. Almost took an extra rest day today!
Abs
Same lifting as Stephanie
WOD rx 4:54
WOD: RX
6:37
Front squats w/WOD weights
10@75
8@95
6@115
4@125
2@135
WOD Rx
(It was messy. I split my finger while adding weights for the the second set and had to wrap. I was in some pain for the rest of the wod but finished).
8:09
I did the Strength FS from the floor.
Front Squats
5@225#
5@245#
4@265#
4@265#
1@285#
WOD RX+ Weight but 10/8/6/4 calories on A-bike instead of burpees
7:02
Front squats
5 sets of 5 at 115#
WOD MRx
4:29
Thanks Breck!
Strength:
Tried to lift with Dave d couldn’t keep up
Wod rx+
4:51
Strength: From the floor up to 185#
WOD Rx (Max weight 185#, did the last rep at 185 instead of 205))
8:23
Front Squats (Squat Cleaned into first rep)
5@135#
5@155#
5@185#
5@205#
5@225#
WOD
Rx+
Time: 5:32
Front Squats: 2 x 5@275, 2 X 4@285, 1@305
WOD Rx+
7:29
Strength FS
5, 5@215
4, 4@225
1@245
Wod rx=8:51
Front squats at 75-95-115,125-135
WOD at 65, 85, 95,105 and 110
7:35
Did not plan my plates correctly…took too long and ended too light
Strength: 95-105-125-140-155
WOD RX+: 4:24
Strength
Front squats
Up to 125
WOD
RX+
8:00 on the dot
Front Squats
5,5@225
3,3@240
1@255
WOD rx – 4:42, barbell unbroken. Burpees broke to strategically change weights hah
Front squats
5@335
5@335
4@355
4@355
1@385
Wod messes up and did a lot more burpees and added weight to the plus loads
10 power clean@155
10 OBB
8 Squat Cleans@185
10 OBB
6 Hang Squat Cleans@205
10 OBB
2 Squat Cleans@225
10 OBB
1 Squat Clean@275
8:15
Continued clean ladder
3 squat clean singles @ 305lbs
1 squat clean @ 325lbs
Strength front squats
5,5 @ 215#
4,4 @ 225#
1@240#
WOD Rx+
Did all but the 225# clean at the end
Time cap+a little
FS
135-155-185-205
—
Wod. Rx’d.
5:00
—
Core
Strength:
5@335 had to breck it up 4-1
5@335 3-2
4@355 2-2
4@355 1 missed on the second rep
1@385
WOD RX ++
155-185-205-225-255
7:08
Then 275-305-325 after the workout squat clean.
1.5 mile assault bike
4:13
180 WB sit-ups in 10 min
Front squat
5@225
5@225
4@240
4@240
1@290 PR
WOD Rx – 6:20 took 3 attempts for final clean.