TEAM WOD Sprint Rounds
4min AMRAP:
-18 Box Jumps (P1) 24/20″ RX+ 30/24″
-54 Doubles (P2) MRX 20/18″
-27 Synchronized Russian KBS
– Max Synchronized Pull-ups RX+ C2B MRX Ring Rows
Rest 2min
2min AMRAP:
-9 Box Jumps (P1) 24/20″ RX+ 30/24″ MRX 20/18″
-36 Doubles (P2)
-12 Synchronized SDHP 75/55 RX+ 95/65 MRX 65/45
-Max Synchronized Hang Power Snatch
Rest 2min
**Repeat Both AMRAPs above, Switch P1 and P2; both athletes working at same time**
5am with Chase
3 min amrap swings -97
WOD rx –
Pull Up – 47, 33
HPS – 20,20
= 120
Working through some major LBS
Did strength and WOD solo
Strength – 50 Russian KBS @ 55#
WOD as RX
1st round – 20 pull ups
2nd round – 8 HPS
3rd round – 20 pull ups
4th round – 3 HPS
Today was a good participation day.
WOD: Rx
Last 24:
0540: Cliff bar; H20
2100: Cliff bar; Pedialyte shot
1930: 1 chicken breast w/ BBQ sauce; 1/2 sweet potato; 1 bell pepper w/ 4oz cream cheese; 1 Babybel cheese; 1 beer; H20
1500: Almonds; H20
1230: 1 chicken breast w/ salsa; 1/2 sweet potato; 1/2 bell pepper w/ 2oz cream cheese; 1 Babybel cheese; H20
0900: Rx bar; H20
0730: protein shake (1 cup milk, 1/2 cup half and half, 1 banana, 2 scoops protein powder)
Sleep: 8 hours
Partner with Jennifer C
Max KBS = 106
Max pull ups = +/- 17, 20 (not synchronized)
Max HPS = 16, 14
Partnered with David
Max Russian KBS=120
WOD.
1. 38 pull ups
2. 24 HPS
3. 17 pull ups
4. 15 HPS
94 reps total
5am with Kaitlynn..yes I said 5am
3 min amrap swings – 97
WOD RX –
Pull Up – 37, 25
HPS – 15, 9
5am??!!??? Y’all are my heroes
5am is the bomb.com class
Miss it
Partnered with Connor
104 RKBS
WOD – I did step-ups and subbed bike cals for DU’s
1. 27 pull-ups
2. 13 snatches
3. 18 pull-ups
4. 14 snatches
Thanks for being patient as I tried to breathe Connor!
Partnered with Joan todayGreat job Joan!
3 minute KB swings / plank
– 133 Russian KBs (both rx)
*
WOD
(Both of us did box step ups to 20” box; Joan did row cals for DUs (11 & 7) and I did BB skier jumps)
1st AMRAP (did ring rows in place of pull-ups)
Rd 1- 42 ring rows
Rd 2- 43 ring rows
2nd AMRAP
Rd 1- 13 HPS
Rd 2- 8 HPS
Great job to you too, Jeremy!
Team WOD w/ Purdy
Strength:
3 min KBS/ low plank: 116
WOD Rx
Rd 1: 44 PU / 16 PS
Rd 2: 30 PU / 15 PS
Total: 105
WOD Rx with JAIM-JAIM (shes a beast)
max Kbs 140
Pullup 41/23
Snatch 25/22
Total 111
Let the team down on pullups sorry!!!
That was fun, Max!
solo strength and wod
Strength:
1min Russian KBS (one arm – 35# KB)
1min Plank Hold
1 min Russian KBS
Total: 71 RKBS
WOD
*Lateral Parallette jumps in place of DU’s – that was brutal
55# DB Power Snatch in place of BB HPSnatch
55# One Arm SDHP
Max GHD’s in place of Max PLU’s
1st round – 35 GHD’s
2nd round – 16 DB Power Snatch (55# DB)
3rd round – 28 GHD’s
4th round – 11 DB Power Snatch (55# DB
a lot of studs in today’s class – great job nooners 🙂
Team WOD w/ James R
Strength:
3 min KBS/ low plank: 108
WOD Rx
50 reps total
eam WOD w/ Daniel
Strength:
3 min KBS/ low plank: 116
WOD Rx
Rd 1: 44 PU / 16 PS
Rd 2: 30 PU / 15 PS
Total: 105
Rkbs 3min w/Eric: 94
WOD Rx w/Eric(P2/P1). Jim(P1/P2)
1. 30
2. 9
1’. 5
2’. 0
Total 44
Partnered with Chandler
Max Russian swings- 96
WOD Rx
Pull ups 42, 35
HPS 21, 20
Total 118
Partnered W/ Peyton Rouse
3 minutes Russian swings
=120
WOD Rx’d
Round 1= 47 PU
Round 2= 21 HPS
Round 3= 40 Pu
Round 4= 15 HPS
Total = 123
Partner WOD with Taylor
3 min amrap swings – 108
WOD RX:
Pull Up – 45, 30 (strict)
HPS – 16,15
Max russian swings with Scott and Max E.
Total=104
Wod rx box jumps 20in step ups
Pull ups=30, 0 for me
Hang power snatch=10, 0 for me
Partnered with Shannon
KB challenge
105
WOD…Shannon biked for doubles and did step ups
30-10
18-8
And I obviously need to work on Kipping pull-ups. Pathetic!
3some WOD
Sonya, Charity, Melissa
98 Russian kbs
WOD
#1
50 reps (pull ups) 1st round
30 reps 2nd round
#2
18 reps (hand snatch) 1st round
12 reps 2nd round
Hotel Wod
1 mile run – 8:20 – a couple of turtles pass me
5 Rounds
10 push ups
10 V-Ups
10 Air squats
1 mile run – 7:45 – felt better at this point
SP 3@115-2@135-1@155(f)
PP 3@155-2@175-1@195
PJ 3@195-2@205-1@225(tie PR)
WOD rx as written
SP – 25+17=42
WB SU – 25+20=45
PP – 15+10=50
T2B – 26+15=82
PJ – 9+7=48
WB GHD SU – 10+10=60
TOTAL = 327