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“3rd Times a Charm” by DB
3min AMRAP:
-3 MUs (bar or ring) MRX C2B
-3 Bar Facing Burpees
-3 Hang Clean 185/125# RX+ 225/155# MRX 135/95#
-3 S2O
Rest 3min/lower load
3min AMRAP:
-3 MUs (bar or ring) MRX C2B
-3 Bar Facing Burpees
-3 Hang Clean 135/95# RX+ 185/125# MRX 115/75#
-3 S2O
Rest 3min/lower load
3min AMRAP:
-3 MUs (bar or ring) MRX C2B
-3 Bar Facing Burpees
-3 Hang Clean 115/75lbs RX+ 155/105 MRX 95/65#
-3 S2O
*can intermix bar and ring MU’s throughout*
HPC to PJ
3 @ 185
1, 2 @ 205
1, 2 @ 225
0 @ 245 (completed clean, failed push jerk)
WOD w/Rx weight, C2B
3 rds even
3 + 5
3 + 7
Hang power clean to split jerk
3@95; 1@145; 2@165; 1@185; 2@195; 1@205
*
WOD MRx:
1st AMRAP: 3 rounds + 3 bar facing burpees
2nd AMRAP: 4 rounds
3rd AMRAP: 4 rounds + 3 C2B
HPC to S2O 125#
WOD
105# 2 rounds +1 RMU
95# 2 rounds +1 RMU
75# 2 rounds +1 RMU
Hang Power Clean: 1@274 (19# PR; 255# since 4/1/2019), 0@294, 0@294
WOD w/95#; Alternated RMUs and BMUs
1) 2 rounds + 3 reps
2) 2 rounds
3) 1 round + 2 reps
HPC to S2O 3-1-2-1-2-1 @ 65-75-85-95-104-110
WOD MRx
1. 95# – 1 rd + 3 HPC
2. 75# – 2 rds + 1 C2B
3. 65# – 2 rds + 3 C2B
HPC to S2O
3@185
1@215
2@225
1@225
2@225
1@225
WOD
Rx+ with Ring MU’s
Everything unbroken
1: 2 rounds + 3 BFB (30 reps)
2: 3 rounds + 1 Ring MU (37 reps)
3: 3 rounds + 1 Ring MU (37 reps)
Total reps=104
HPC to S2O
3 @115, 1 @135, 2 @135, 1 @155, 2 @155, 1 @175
WOD- MRx
1- 3 Rounds
2- 3 Rounds
3- 3 Rounds + 1 Rep
HPC to S2O
3@185#
1@225#
2@225#
1@255#
2@275# (failed S2O due to horrible 2nd clean)
1@295#
WOD RX+ w/ Ring MU
1. 2 Rounds
2. 2 Rounds plus 3 MU
3. 2 Rounds (MUs killed me)
HPC and S2O
Up to 125
WOD MRX with pull-ups
3+ 2 burpees
4 even
4 even
great seeing you – awesome job cindi 🙂
Strength up to 165# failed 185#
WOD with C2B pull-ups
1st with 155# – got 1 S2O in first round (went too heavy)
2nd with 135# – 2 rounds plus 3 HPC
3rd with 115# – 3 rounds plus 2 burpees.
HPC and S2O
2 x 3 @ 95
2 x 2 @ 115
2 x 2 @ 135
*4 Tire Flips after each set of lifts (325# tire)
WOD MRX with C2B
3 even
3 + 3 HC
4 + 3 C2B
*attempted MU’s at the beginning of each WOD but failed miserably 🙁
fun class – thanks breck!
1 mile warmup run…
HPC and S2O
2 x 3 @ 95
2 x 3 @ 115
2 x 2 @ 135
*10 cal bike after each round
WOD MRX
2 1/2
3
3 1/2
HPC to S2O
3@135
1@155
2@185
1@205
2@225
1@275
WOD ring/bar/bar
Rx+
1: 2 rounds + 3 BFB (30 reps)
2: 3 rounds (36reps)
3: 3 rounds (36reps)
Total reps=102
WOD
MRX with bar MU’s
1: 2 rds + 3 MU (unbroken)
2: 2 rds + 1 MU (1st set of MU unbroken)
3: 2 rds (MU were all broken)
last 24:
0530: Cliff bar; H20
2200: Cliff bar; 2 shot Pedialyte
1800: 1 chicken breast, 1 cup veggies, 1 avocado, 3 tortillas; 1 bell pepper w/ 4 oz cream cheese,
2 Babybel cheese; 1 shot vodka; H20
1630: Cliff bar; Rx bar; H20
1200: Steak fajitas w/ avocado; H20
0930: 1/4 cup almonds; H20
0730: 2 eggs, 1 bread, 1/2 avocado; 2 Babybel cheese; 1 shake (1/2 cup milk, 1/4 cup half and half,
1 banana, 2 scoops protein); 1/4 cup black coffee
Sleep: 7 hours
HPC to S2O
3@105
1@125
2@135
1@145
1@155
WOD rx’d+ w/all ring MUs
1: 1 rd + 1HPC
2: 2 rds+3MUs
3: 3 rds+1MU
Strength hang clean to s2o
3@185, 1@195, 2@205, 1@215, 2@215, 1@225
WOD 1: Rx w/bar m
1round+2mu
WOD 2: Rx w/c2b
3 rounds
WOD 3: Rx w/c2b
3 rounds
HPC To S2O
Up to 155#
Cleaned 165, didn’t try to take it overhead
Wod rx w 3 ring mu to start each AMRAP then went to bar mu
1- 2+2 burpees
2- 3 rds
3- 3+ 1 mu
Strength HC to Jerk
3-1-2-1-2-1
165-205-185-225-205f-235f
Wod rx with ring muscle ups
1st Amrap=2 even
2nd Amrap=2+1 ring muscle up
3rd Amrap=2+1 ring muscle up
HPC to S2O
3@125
1@145
2@145
1@155
2@155
1@175
WOD
Rx weight, c2b plu—lost count of rounds but probably like 2.5 each time
HPC to push jerk:
3-135#
1-185#
2-185#
1-205#
225 fail
225 fail
225 hang squat clean (grip wasn’t good enough to do S2O)
WOD RX with ring MU:
2
3+1
2+4
Hang Clean to S2O
95, 105, 115, 125
WOD
1 + 9 reps @ 125lbs /Pull ups
2 rounds @ 95lbs/ pull ups
3 rounds @ 75lbs /pull ups
Strength
Second set of 1 @ 205, stopped due to forearm pain
Mod Rx WOD – 70, 65, 55 dumbbell cleans and S2O
70 lb – 2 rounds. Ring MU
65 lb – 2 rounds 3 burpees “ 4 ring MU’s, 2 C2B”
55 lb – 2 rounds 1 clean. “3 ring MU’s, 3 C2B”
HPC to S2O (all push jerks)
3-1-2-1-2-1
115-135-135-155-145-170
WOD Rx weights and C2B (ripped hands)
1. 3 + 1 BFB
2. 4
3. 3 + 1 BFB
Tabata abs
Strength:
HC S2O up to #155
WOD
1: #135 2rds (RMU, RMU) + 3 BMU & 3 BFB
2. #115 3rds (BMU, BMU, C2B) + 3 C2B, 3 BFB, & 3 HC
3. #95 4rds (BMU, C2B, C2B, C2B)
WOD: #115, 95,75, C2B
1: 2 rds+9reps
2: 3 rds
3: 3 rds, 6reps
Hang Power Clean To Push Jerk
3@185 1@235 2@235 1@255 2@275 1@300
WOD RX+ W/Ring MU
2 Rounds + 2OBB
2 Rounds + 3OBB
3 Rounds + 1 Ring MU Bad Rips On Hands But What A Fun Day Good Work Everyone
Strength:
Hang Power Clean to S2O
Up to 225# for a single
—
Wod
Subbed the MU’s for Strict C2B
RX weight
#1 – 2 +2 burpees
#2 – 3 + 3 Burpees
3 – 3 + 3 cleans
HC TO S2O
55,65,60,65,60,65
WOD s w/jumping pull ups
WOD1: 55# 3 rds
WOD2 50# 3 rds
WOD3 45# 3 rds
Strength
Up to 225# single
—
Wod. Rx’d. (Ring)
2 rnds + 1 MU
2 rnds + 2 MU
2 rnds + 1 MU
Strength
Up to 225# single
—
Wod. Rx’d. (Ring)
2 rnds + 1 MU
2 rnds + 2 MU
2 rnds + 1 MU
4.5 mile run @ Turkey Mountain