6min AMRAP:
-400m Run, Row or 1km A-Bike
-20 Power Clean 95/65 MRX 75/55
-15 Hang Squat Clean 115/75 MRX 95/65
-10 Power Clean 135/95 MRX 115/75
-5 Hang Squat Clean 155/105 MRX 135/95
Rest 3min / Ensure Proper wt / Finish early Extra rest, annotate time
For Time:
-400m Run, Row or 1km A-Bike
-5 Power Clean 155/105 MRX 135/95
-10 Hang Squat Clean
-5 Power Clean
Strength:
6’s @ 155
4’s @ 175
WOD Rx’d
1 (bike): 3 HSC @ 155
2 (run): 4:21
Strength:
6’s @ 95#
4’s @ 115#
2 @ 135#
WOD – MRx (bike)
1st – Got through the 10 PC’s
2nd – 5:26
those squat cleans got me….
great class – thanks breck!
Strength 55 & 65
WOD MRx
1. Run, made it through 6 of the 15 Hang Sq Cln
2. Row, finished at 7:42
Strength
E2MOM
6 TnG Power Cleans@95#
6 Hang Squat Cleans@115#
3 Clusters of 1 PC + 1 HSC@135#
4 TnG Power Cleans@155#
4 Hang Squat Cleans@185#
2 Cluster of 1PC + 1 HSC@205#
WOD
As Rx’d
1: Run(1:30)=5:27
2: Run(1:39)=2:56
6 am
Strength to 105
WOD MRx with row
1. 1 HSC@95
2. 4:59
9 am during kids class
5k row – 24:54
WOD: MRX’d (run)
1. DNF – missed my 5 HSC @ 135
2. 4:04
Wod rx row
1. 5:05
2. 3:22
Strength up to 105
WOD MRX with runs
1st WOD got thru the 10 PC
2nd WOD 5:41 went slow.. so tired and ripped thumb
Countdown Workout – For Time
10(1)-9(2)-8(3)-7(4)….
KB Swings – 70# KB
(Goblet Squats) – 70# KB
10:08 (holy smokes that’s one heavy KB)
EMOM for 12min
25 DU’s
7 T2B
thanks breck!
great job Max!!
Strength
6-6@155 3 cluster@175 4@175 4@185 2 cluster@205
Wod womens rx with Assaultbike
1st@ 5:46
2nd@3:17
All strength @ 115
WOD rx with run
1: 5:27
1: either 3:39 or 3:49 kind of blacked out after I looked at the clock
Good job Miranda!! So fast
Strength e2mom
6 pc @ 155#
6 hsc @155#
3 combo @ 155#
4 pc @ 175#
4 hsc @ 175#
2 combo @ 205#
WOD 1 Rx. W/row
Through 7pc@135#
WOD 2 Rx. W/row
4:53
115-115-115-135-135-135
WOD RX w Runs
1. 4:16
2. 3:24
6PC@205
6HSC@205
3Clusters@205
4PC@255
4HSC@255
2Clusters@275
Wod RX’D w/bike
5:48
3:24
Strength
115 up to 125
Power cleans; hsc; clusters
WOD
400m run
20 @ 65/ 15 @ 75/ 10 @ 95/ 0 time up
400m row
5 @ 105/ 5 @ 105 time up
Strength: D-ball cleans
First 3 sets @80lb
Last 3 sets @100lb
WOD W/ 80lb Dball
#1 5:52 row
#2 2:28 bike
Bixby AM
Push Jerk 3@135-145-145-155-155-175
Chain Front Squats 2@155-185-185-205-205-230
CFJ PM
6 Power Cleans TnG @155
6 Hang Squat Cleans @155
3 Power Clean/Hang Squat Cluster TnG @175
4 Power Clean not TnG @195
4 Hang Squat Cleans @195
2 Power Clea /Hang Squat Clean Cluster TnG @195
WOD 1 rx – 5:58
WOD 2 rx – 4:12
Wod RX
1. 5:37
2. DPA (didn’t pay attention, did 10 PC) the. DNF. Pissed.
Strength:
First 3 sets at 135#
Second 3 sets at 135#
WOD 1 RX: got through 10 PCs
WOD 2 RX: 4:54
strength
E2MOM
6 TnG Power Cleans@115#
6 Hang Squat Cleans@115#
3 Clusters of 1 PC + 1 HSC@115#
4 TnG Power Cleans@135#
4 Hang Squat Cleans@135#
2 Cluster of 1PC + 1 HSC@135#
WOD
Rx, made it through like 8 HSC in the first round and 6-7 HSQ on the second at timecap. Still felt good moving more weight around, albeit slowly.
WOD as Rx’d
WOD 1: 3 HSC remaining…
WOD 2: 4:34
Strength up to 145#
1st WOD Run @ MRX
2 reps shy of finishing by time cap
2nd WOD Run @ MRX
Made it to 8 reps of HPC @ time cap
Finished WOD @ 6:25
Strength
6-6@155
3 cluster@175
4@175
4@185
2 cluster@205
—
Wod RX
Wod 1. 2 HSC from Finishing
Wod 2. 4:13
Run
Fun workout!
WOD 1: Thru 10 PC RX’d
WOD 2: Kept 95lbs on the bar – 3:33
Strength Clean Clusters
125-115-125-145-135-145
WOD w/rowing
1. 3/5 Hang PC@cap
2. 4:21
Tabata abs
Rx weights