15min Ascending AMRAP of:
1 Bear Complex 145/100 RX+ 185/125 MRX 115/75
11 Wallballs 20/14lbs 10/9′ MRX 20/10lbs 9′
1 Rope Climb 15′ MRX 10′
2 Bear Complex
12 Wallballs
2 Rope Climb
continue pattern 3-13-3; 4-14-4; 5-15-5;….
**CAN Squat Clean and Thruster if able***
Compare to July 26, 2017.
Back squats 5 x 10 @ 85#
WOD w/55#, 10#WB & 10’ rope
4 rds +3 bear complex
Strength–Participated. . .
WOD RX+
4 Rounds plus 7 Wallballs (12 reps in 5th round)
Strength-worked on rope climbs and finally got them after a 5 year battle so that’s exciting!
WOD rx weight but 12’ rope climbs
4 rounds + 2 bear complexes (2 into round 5)
Strength 5 rounds of 10cal assault bike 10 Squats at 135lbs
Wod womens rx 4 rounds even
Strength: few sets at 275#
WOD RX+
4 + 2/5 bear
Just as humbling of a workout as I remember it (PR by 3 reps)
Back squats
5@275
4@295
2@315
2@315
4@275
Wod RX
5 + 2 bear complexes
Strong looking plank Rach!!!
Strength: Back Squat E2MOM
5 @ 85% (185#)
5 @ 85% (185#)
2 @ 90% (195#)
2 @ 90% (195#)
Max reps @ 85% (185#) = 8 reps
Since I’m going through a divorce I took out extra aggravation to do more reps during squats.
WOD with 115# bear complex, 20# WB to 10’ target, and 15’ rope climbs.
4 rounds plus 1 bear complex = 71 rep
Strength back squat e3mom
5@255#
5@270#
2@285#
2@300#
5@225#
WOD Rx.
1rope climb short of 4 rounds
Back squats
5@385
5@385
2@415
2@415
5@385
Wod RX+ W/25lb WB
3 rounds plus 9 reps (5WB into round of 4)
After that strength I was walking during the workout but was a fun one today
Rx’d – 4 rounds and 5 bears
AM @Bixby
Power Clean
3@155-185, 2@195-210, 1@225-225
Tempo Chain Bench 0:2:0
3@1551-185, 2@210-215, 1@225-225
Eccentric Pull Ups 6×5
TRX complex 3x5x5
110 yd sprints – 16, lit up the plantar fasciitis pretty bad.
PM @CFJ
Squat
5@255-265, 2@275-295
WOD rx – 5 rds even
Back squat: stayed light for me. 145 x 5 (2 sets); 235 x 5 (2 sets)
*
WOD rxd: 5 rds
Strength
305-305-335-335 gripless squats
WOD with #70 dumbell instead of barbell
4 rounds even
Strength
6@185
5@205
2@235
2@245
3@235
WOD Rx
4 rds + 15 wallballs
All bear complexes were squat clean thruster to back squat thruster and all wallballs unbroken
Abs
Almost skipped because I hate the bear BUT it was a Monday and I feel like I got better at the bear today so there’s that!
Strength: Back squats
5@225
5@235
2@245
2@250
3@225
Wod RX: Rope climbs were probably 13′
4 + 6 (5 bears and 1 wall ball)
Back squats…stayed around 65% of 1 RM
WOD RXD
3+2 rope climbs
Back Squats
5@315
5@265
2@280
2@ 295
5@225 (All over the place today)
WOD RX weight 10 ft rope climb first 2 rds, 1 on the 3rd then subbed.
3rounds + 4 wbs
Wod. Rx’d.
4 rounds + 3 bear complexes (3 into round 5)
Strength
E3MOM
10 Calorie Bike
10 Back Squats@135#
WOD
Rx+
Rounds=4+4 Bear Complex