4min AMRAP:
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10/8cal Row or A-Bike
Rest 4min
4min AMRAP:
-4 Thrusters 135/95 RX+ 155/105 MRX 95/65
-8 Over Bar Burpees
*Athletes choice which AMRAP to start with*
4min AMRAP:
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10/8cal Row or A-Bike
Rest 4min
4min AMRAP:
-4 Thrusters 135/95 RX+ 155/105 MRX 95/65
-8 Over Bar Burpees
*Athletes choice which AMRAP to start with*
Took a pass on FS strength. Did a 3k row
*
1st AMRAP: row & WB (used 14#, did a 1/2 squat)
3 rounds + 12 WB
*
2nd AMRAP: (used #75 for thrusters & did 1/2 squats)
3 rds + 4 burpees
FS: 10 @ 225
WOD Rx’d
1: thrusters/burpees-4 rds
2: WBs/bike-3 rds + 8 WB
Front squat 10-5-3-1-10 @ 65-85-105-115-65
WOD MRx
1. Thruster/burpee= 2 rds + 2 burpees
2. WB/row + 2 rds + 4 cal
Strength:
FS 10 @ 185
—
Wod RX
1. Thruster/Burpee – 3rds plus 3 burpees
2. WB/Row – 3rds plus 4 WB
Front squat 10@115, 5@165, 2@205, 1@235, 10@205
Wod
1st Amrap
12 45lb bar thruster and 10 A-Bike cals
Total=2 rounds +12 thrusters
2nd Amrap with 115lb Thrusters
Total=3 rounds
wanted to do a 9/11 themed workout
9 Rounds
-11 PLU’s
-11 Push-Ups
-11 GHDs
-11 Burpees
-11 cal Assault Bike
*Finisher: 2001m Row
48:48
thanks breck & nicole! Never forget.
Front Squats: 10@165, 5@245, 2@265, 2@275, 10@250
WOD 1 as rx’d with bike
3 rounds + 14 reps
WOD 2 as rx’d
3 rounds
Front Squats
10@165#
5@205#
2@235#
1@275#
6@275#
WOD #1=3 w/ Bike
WOD #2=4 plus 4 thrusters
FS
85-115-125-145
10@125
WOD super light today
1) 10# wb
3 rounds
3) 65#
4 rounds
Front squats:
10@ 135
5@ 185
2@ 225
1 @ 255
Thruster/burpee RX: 4 rounds
Wall ball/ row RX: 3 rounds + 12 wall balls
10@100, 4@150, 2@160, 1@170, 10@135
WOD RX BIKE
1. 3+3 WB
2. 3+2 Burpee
Note to self for next time: do thrusters first
Strength:
Stayed light coming off quad injury
Worked up to 10@251#
WOD Rx
1. Wb/Row 4rds = 88 reps
2. Thruster/Burp 3rds = 36 reps
124 reps
Thought I felt good after the 4 minute rest, was totally wrong after doing the first set of burpeees
Out of town.
1 min max pushups: 50
1 min max situps: 41
300m Sprint: 51 sec
1.5 mi run: 12:05
Front Squat
10@135#
5@205#
2@225#
1@245#
10@225#
WOD
As Rx’d
1: Thruster/Burpee=5+1 Thruster ( 61 reps )
2: WB/Row=2+9 Calorie Row ( 65 reps )
Total reps=126
Front Squats
10@225
5@315
10@315
Wod RX+
1st amrap WB/Bike Cals
3 rounds even (66 reps)
2nd amrap Thruster/Burpees
4 rounds even (48 reps)
Total reps :114
10@135
Wods rx:
Thruster- 3+2 thrusters
Wallball-3+2 wallballs
Whodis?
Ya who is this?
Strength:
FS – up to 225 for a double
—
Wod. Rx’d. Except subbed 8cal Skierg for the 8 burpees
1. Thruster/Skierg – 3rds + 3 cals
2. WB/Row – 3rds + 12 WB’s
FS 10RM @205
Thruster WOD – 4 rounds
WB and Row WOD – 3 rounds + 6 wall balls
Front Squat:
10@135#
5@175#
2@185#
1@225#
8@175#
WOD
As Rx’d
1: Thruster/Burpee=4+4 (52 reps)
2: WB/Row=3+6WB (72 reps )
Total reps=122
Strength FS
10 @135
5 @ 205
3 @ 225
1 @ 255
10 @ 205
WOD Rx –
Thruster- 4 rounds
Wallball- 3 rounds 3 reps
FS
10@100, 5@150, 2@160, 1@170, 10@135
WOD rx w rower
1. 2+12WB
2. 2+1 thruster
FS
10 @ 90
5 @ 140
2 @ 150
3 @ 155
10 @ 140
Wod rx
Thrust/burpee- 5rds
Wb/bike- 2 rds + 12 WB
Wb to 10’ target
Wod
1. Thruster/Burpee w/ 115#
4 + 2 burpees
2. Wallballs/Rowing – 3 + 10
FS 10@225
Wod+, thrusters first
2+4 thrusters
2+4wb