12min AMRAP:
-6 KB Goblet Squat to Step-Ups
-9 KB Swings 55/35# RX+70/55# MRX 45/25#
-6 Box Jumps 24/20″ MRX 20/18
-60 Doubles or 12cal Row or A-Bike
12min AMRAP:
-6 KB Goblet Squat to Step-Ups
-9 KB Swings 55/35# RX+70/55# MRX 45/25#
-6 Box Jumps 24/20″ MRX 20/18
-60 Doubles or 12cal Row or A-Bike
Front squat waves:
6@135; 4@185; 2@205
5@205; 3@235; 1@250
*
WOD modified, box (20”) and did step-ups. Rest as written for rx. Rowed
4 rounds
FS based on 175 percentages
WOD RX4+21 DU
Front Squats- 135, 155, 175, 155, 185, 205
WOD- Rx with rows (flipped the box to 20” on my last round)
Just under 4 rounds (3 rounds + 5 cals)
Front squats 6-4-2-5-3-1 @ 65-75-80-75-85-100
WOD MRx w/row
4 rds + 5 goblet sq step up
Front Squats
6@225#
4@255#
2@275#
5@255#
3@275# (only did one)
1@295# (failed)
WOD RX+ w/ all DUs
4 rounds plus 1 GB Squat Step Up
Front squats to 145
WOD with 30 kB and 18” box/rows
5 + 1 goblet squat
Front Squats to 115 (went light today. Still easing back in from being away for 5 weeks).
WOD Rx w/row
4 + 4 KB Goblet squat step ups.
Front squats
185,215,235,185,235,255
Wod RX w/ dubs
5+10dubs
Front Squats
6@210-4@240-2@255
5@225-3@255(1,1,1)-1@270(f)
WOD w/ 20” box and 55# DB
-5 rds even. Dubs were awful today.
decided to rock out ‘Bert’ today – the weather definitely helped out a lot
*Great job Jamie, David, and Melanie – thanks for joining in on the misery 🙂
Rx
51:20
thanks breck!
Front squat waves:
6@226; 4@256; 2@276
5@226; 3@325; 1@405(tie PR)
WOD RX (row)
5+1squat/steup
Front squat waves:
6@135; 4@155; 2@175
5@155; 3@175; 1@195
*ran 200 after each round
Wod MRx
4rds + 5 BJ’s
Front Squats: 6@226, 4@256, 2@271, 5@236, 3@276, 2@306
WOD as rx’d (row)
4 rounds + 6 cals
Front Squats
6@225#
4@255#
2@270#
5@235#
3@275#
1@305#
WOD
As Rx’d with DU’s
Rounds=4+6 Kettlebell Swings
Front Squats
light..just up to 145
WOD rx’d w/DUs
4rds+55DUs
Strength Front squat waves
6-4-2-5-3-1
205-225-245-225-245-265
Wod mrx with 12cal A-bike
Total=4 even
Strength with Sonya
WOD rx with DU
5 rounds + 3 squats
First work out in a week. Yikes
Strength front squat from floor e2:30
6@175, 4@195, 2@215
5@185, 3@215, 1@225
WOD Rx w/dubs
2rnds + 9kbs
FS
6 @ 205
4 @ 225
2 @ 245
5 @ 225
3 @ 245 failed 3rd rep
1 @ 265
WOD Rx: 4 rounds 8 KB swings
Dubs
Front squats
6@295 4@315 2@335
5@335 3@365 1@400
Wod RX+ Odd:Dubs Even:Bike Cals
4 Rounds 7 KB Swings
Pistol work and lunges completed
Strength
Up to 140 front squats with Chandler
WOD
4+ 18 reps/ row
Strength – Front Squats up to 205#
WOD @ RX and DU
3 rounds plus 38 DU
Felt pretty good for going RX.
Wod RX 4 rounds + 59 DU
Front squats:
6 @ 165
4 @ 185
2 @ 195
5 @ 175
3 @ 195
1 @ 215
WOD RX:
4 + 2 (2 squat step ups)
Front Squat Waves
6@155
4@180
2@190
5@170
3@190
1@200
WOD Rx w/ dubs
3 + 10 dubs
Dubs got me hung up today
Pistol/lunge work
Abs
Front squats e2mom, used 175# as max
6@125; 4@145; 2@150
5@145; 3@150; 1@160
Wod w 45# kb, box jumps, DU
2 rds+12 DU
Front Squats (tried to hang with Kaitlynn)
120-135-145-130-145-160.. I think..
WOD as Rx’d w/ Rows
4 Rounds + 7 cal
Great job, 5:30!
WOD. 35#kb.
5rds. 2kbsup
Strength Front squat waves
6-4-2-5-3-1
135-165-185-155-185-200
Wod RXD with DUs 2 rounds 12cal A-bike 1 round
Total=3 rounds
Bert
Tapped out after the air squats
Great work Jamie, David, and Ryan! Way to finish it, boys! Thanks for letting me trail behind you all!
Strict press & assault bike
75# sets 10, 8, 6, 6, 8, 10
6 sets of 10 Cals
WOD: goblet squats, kbs, step up 20”, row
4rds 15reps