16min AMRAP:
-200m Run or ROW or 0.5k A-Bike
-20 Deads 155/105 RX+185/125 MRX 115/75
-1 Rope Climb 15′ MRX 10′
-10 Cleans
-5 Over Bar Burpees
-400m ROW or Run or 1k A-Bike (opposite)
-16 Deads
-1 Rope Climb 15′ MRX 10′
-8 Cleans
-4 Over Bar Burpees
-800m ROW or Run or 2k A-Bike (opposite)
-12 Deads 155/105 RX+185/125 MRX 115/75
-1 Rope Climb 15′ MRX 10′
-6 Cleans
-3 Over Bar Burpees
**if complete in 16min, start back at top**
DL waves:
Up to 1 @ 375
WOD Rx’d (200 run, 400 row, 2k bike)
1 rd + 200m + 20 DL + 1 rc
Deadlifts 6-4-2-5-3-1 @ 115-145-165-135-165-195
WOD MRx all rowing
1 rd + 193m of 200
Strength:
Deadlift: 6 @ 135, 4 @ 225, 3 @ 315, 1 @ 365
WOD: Rx (row) – 4 cleans and 3 burpees
Last 24:
0540: Pedialyte shot
1900: 1 burger, 2 tortillas, 1 avocado; 1 Babybel cheese; 2 beers; Pedialyte shot; H20
1230: 1 burger, 2 tortillas, 1/2 avocado, 1 Babybel cheese; 1/2 bell pepper w/ 2oz cream cheese; Pedialyte shot; H20
0930: Cliff bar; H20
0740: protein shake (1 cup milk, 1/4 cup half and half, 1 banana, 4 tablespoons greek yogurt, 2 scoops protein)
Sleep: 6.5 hours
Hotel Wod
1 mile Run – 7:45
——
Hotel Hell Wod
100 Thrusters @ 35# DB’s
5 burpees
Top of every minute do 5 burpees until 100 Thrusters complete
11:30
Deadlifts
6@375#
4@425#
2@455#
5@405#
3@455#
1@475# (didn’t get it off the ground)
WOD Rx+ (Bike, Run, Bike, Bike (didn’t run this one due to the rain))
1 Round plus 0.5k Bike, 20 DL, 1 RC, and 2 PC
WOD: MRX’d
1 round + 200m row and 7 DL
(bike,row,bike,row)
Deadlift for strength: stayed light for me and used 155 for multiple higher rep sets.
*
WOD rxd: (rowed all)
Made it through one full round then back through to the second row (400 m row) and did 10 meters of the 400m
Dead lift wave based on 465 finished 1@415
WOD Rx – run row bike
1 round, 200 run, 10 deads
did a little E2:30MOM – 5rds
10 cal bike
20 air squats
10 Box Jumps (24″)
…that was a smoker
WOD – lot of mods (left hand injury) – Bike, Run, Bike, Bike
*GHD’s in place of DL’s
*10 Box Jumps (24″) for the Rope Climb
*DB Power Snatch in place of cleans (50# DB)
1Rd + .4km bike
Thanks Breck!! Killed it Jeremy – you the man!
Deadlifts
6@335
4@365
2@395
5@365
3@395
1@415 (10#pr)
Wod RX (row,run)
Finished 5 burpees in the second round.
WOD MRX
Run/row/run
1 round 6 DL
WOD w/75#, rows, 12 ft rope
1 round plus 6 PC (out of 10)
Deadlifts
6@255
4@275
2@295
5@265
3@285
1@325
WOD MRx – run row run
1 round, 200 run, 12 deads
Wod Rx
1 rd + 200 m run and 20 DL’s.
Run/Row/Run
WOD RX – Run-Row-Bike
1round + 5/5 burpees
WOD Rxd
Run/row/bike
7 deadlifts in the set of 12
Dead’s up to 255lbs
WOD RX
Row/run/row
105lbs
Rope climb
Finished 1 round @
14:45
Deadlifts
6@245#
4@275#
2@295#
5@260#
3@295#
1@310#
WOD Rx row/run/row
Finished 4of6 deadlifts at buzzer (completed round after)
DL up to 365
WOD RX – row/run/row 1 round @ 15:58
DL waves:
Up to 3-285# (failed 1 @305)
WOD RX with all bike
1 + 1 clean on the round of 10
DL’s
Stayed light
—
Wod. Rx’d. Row/Run/Row
1 round + 200m row + 5 DL’s
WOD Rx’d (200 run, 400 row, 800 run)
1 rd + 200m + 16 DL
Deadlifts
6@375 4@425 2@455
5@455 3@505 1@555 (10lb Pr)
Wod RX+ all row
1 round plus 20 dL
DL w/ Jenn & Dee up to 145#
WOD w/ 85#, 10 PU for rope climbs
Bike/Ski/Row
1 rd + 10 Cleans
Felt good to move weight and not hurt…slow and steady. 3 1/2 months out
Deadlifts
6 @105
4 @ 115
2 @125
5 @110
3 # 125
1 @ 145
WOD W/55# run, row, assault bike (only 1k)
1 round
Deadlifts
6@315#
4@365#
2@385#
5@345#
3@385#
1@405#
WOD
As Rx’d with row 200, run 400 and bike 2km
Rounds= 1+2 OTB Burpees