E3MOM x 6min (2rds/ rest remainder each)
-400m Row or 1km A-Bike
-5 G2O 135/95 RX+ 165/115 MRX 115/75
1 RFT:
-400m Row or 1km A-Bike
-5 G2O
REST 3min
E3MOM x 6min (2rds/ rest remainder each)
-400m Run or 1km A-Bike
-5 Squat Cleans 135/95 RX+ 165/115 MRX 115/75
1 RFT:
-400m Run or 1km A-Bike
-5 Squat Cleans
*athlete’s choice which E3MOM group to start with*
Squats:
6-4-2 @ 225-255-275
5-3-1 @ 245-275-305
WOD Rx’d
Run/SC
Row/clean & jerk
All rounds around 2:10; TNG after first round
Back Squats: 6@265, 4@300, 2@320, 5@285, 1@345
WOD as rx’d
Row/G2O buy-in rounds complete and 1 round for time of 1:54
Bike/Squat Clean buy-in rounds complete and 1 round for time of 2:01
Squats
6@315 4@365 2@385
5@385 3@405 1@425
Wod RX+ All Bike and as written
Split times
1:56
1:50
1:51
Rest 3min
1:52
1:53
1:45
Fun day today
Reps unbroken
Good job Chad
Back squats sets of 8-10 reps @ 85#
WOD w/65#
Run/g2o scaled run to 200 on rd 2&3
2:43 finish on 3rd
row/squat clean
2:46 finish on 3rd
Back squats up to 205#
–
MRx wod
Bike and squat clean
1:53
1:51
1:53
Row and Cnj
1:50
1:55
1:51
Back rack lunge: 95#
2:38
2:51
RX wod
Bike and G2O
1:36
Row and Squat Cleans
1:51
Strength:
6 x 5 @ 135#
*Ran 100m after each lift
Wod RX (see that max)
Row & SC
2:10
2:11
2:19
Bike & G2O
2:20
2:11
2:10
awesome class! great job nooners! Thanks Breck
Back squat up to 145
WOD Rx’d
Bike/SC – 2:39
Row/G2O – 2:37
Strength:
squat up to 235#
Wod MRX
Run & SC
2:17
2:17
2:17
Row & G2O
2:10
2:28
2:20
WOD Rx 135#
All Runs
Run w/ G2O
1:47 1:55 1:55
Run w/ Squat Cleans
1:56 1:55 1:55
Back squats @ 105, 125, 145, 155, 135, 155, 165
Did not hit 90% today!
This WOD (particularly the run rounds) was tough!
75lbs
ROW
2:13
(Other Times around 2:30)
RUN
(300 first run and 200 for the second two with a lot of walking as my legs were gone)
Best time 2:28
Squat cleans were tng last two rounds
Lifted afterwards but felt sapped!
BS up to 145
WOD MRX
Run/SC 2:38
Row/G2O 2:33
Strength Bacck squat
6@245. 4@275. 2@295
5@255. 3@315. 1@346
Wod mrx all bike
1st Wod
2:17. 2:04. 1:56
2nd wod all row
2:18. 2:18. 2:10
In order
WOD 1: 2:08
WOD 2: 2:32
Scorcher
Back squats:
6@225#
4@255#
2@275#
5@235#
2@275#
1@295#
WOD 1: Rx Run/Squat Clean
1. 2:21
2. 2:28
3. 2:33
WOD 2: Rx Row/S2O
1. 2:18
2. 2:27
3. 2:23
Strength: Stephanie just told me what to put on my bar each time. Went up to 195#
WOD
Running
1:45-1:46-1:51
2:06-2:14-2:08
Couldn’t hang
6@185#
4@215#
2@230#
5@205#
2@230#
1@240#
Row w/G2O RX’d – 2:01 – 2:00 – 1:54
Bike w/squat clean RX’d – 2:28 – 2:26 – 2:19
Strength:
Squat up to #255
WOD rx (4 runs / 2 rows)
G2O
2:02
2:01
2:09
SC
2:11
2:51
3:00
Stayed somewhat light on squat, up to 1@275
WOD Rx
Row- 1:56, 1:52, 1:48
Run- 2:24, 2:40, 2:34
Back Squat up to 435# single
WOD as rx’d
Row/G2O buy-in rounds complete and 1 round for time of 1:33
Bike/Squat Clean buy-in rounds complete and 1 round for time of 1:49
BS up to 275
Run,Bike,Bike RXd
2:50 2:50 2:35
Row
2:45 2:45 2:36
Back Squat
6@245#
4@275#
2@295#
5@255#
3@315#
Failed@346#
WOD
As Rx’d
Everything unbroken
Run & SC=1:43
Bike & G2O=1:59
Strength
Squat waves
135-185
WOD 1
400m row
85lb g2o
X 2
DONE
Back squat: 6 sets of 10 (135)
WOD Rx’d
Bike/SC – 1:42
Row/G2O – 1:44
Squat
6@225-4@275–2@295
5@255-3@290-1@305
WOD rx
Row & SC 1:59,2:04 – 1:55 paced the row too much.
Bike & G2OH 2:15,2:03 – 1:49
All reps in the timed rounds TnG
Strength
6@305 4@315 2@365
5@315 3@365 2 @385
WOD with 100lb Dball squat cleans and 100lb dummbell snatches
1:52
1:53
1:50
2:02
2:00
1:58
Good job son 🙂
squat:
Up to 225
WOD with 135# barbell:
row/squat clean: 2:12, 2:08, 1:59
row/G2O: 2:04, 2:10, 1:57
Strength:
Back Squat up to 1 @ 315
—
Wod RX 135#
Wod 1 – Run/squat clean
1:56
Wod 2 – Bike/G2O
2:20
Back squat up to 90#
On both WODS did GTO and all rows
First 3 rds used 55#
Last rd 3:05 (slowest one)
Next 3 rds only used 35#
Last rd 2:54 (slowest one)
Back squat up to 90#
First WOD w/55# and all rows and GTO
3:05 (slowest one)
Second WOD w/35# and GTO
2:54 (slowest one)
95 lbs. 2:30
Last round 2:20
Strength:
BS: 225-235-245-235-255-265
—
Wod RX 135#
Wod 1 – Run/squat clean
2:05
Wod 2 – Row/G2O
2:17
Squats
6@135 4@165 2@185
5@165 3@185 1@215(f)
3:00
3:00
4 cleans?
Rest 3min
3:00
3:00
Skipped
BS
225-275-285
255-285-305
Wod+
All rounds just under 3 minutes
WOD: MRX’d
1. RFT 1:53
2. RFT 2:11
1st WOD with Row and G2O At 115#
1st round = 2:06
2nd round = 2:13
3rd round = 2:33
Score 2:33
2nd WOD with Bike and Squat Cleans At 115#
1st round = 2:28
2nd round = 2:23
3rd round = 2:43
Score 2:43