2min AMRAP:
-10 Power Cleans 115/75 RX+ 135/95
-200m Run MRX 95/65
-Max Power Cleans
Rest 2min
2min AMRAP:
-12 HSPU or S2O
-60 Doubles
-Max HSPU or S2O
Rest 2min
2min AMRAP:
-10 Power Cleans
-60 Doubles
-Max Power Cleans
Rest 2min
2min AMRAP:
-12 HSPU or S2O
-200m Run
-Max HSPU or S2O
Rest 2min
4min AMRAP:
-10 Power Cleans
-200m Run
-12 HSPU or S2O
-60 Doubles
-Max Power Cleans or HSPU
One Love
Ya Mon!
Secret Wod
Mile run – 5:45
W/ bench 50# dumbbells 8:20
Wod rx
1 . 11
2. 10
3. 7
4. 10
5. 12
Total – 50
Insane mile time Ryan!!
Thanks Jamie!
Secret WOD
1 mile run =8:58
Bench press @ 80lbs for 30 reps
= 11:57
WOD
75lbs cleans & S2O/run/singles
1. 3
2. 5
3. 4
4. 3
5. 3
Wednesdays wod in backyard
Wb and bike = 3 rds + 3 cals on bike ( 81)
Th (95#) and reg burpees
= 4 rds + 4 thrusters ( 52)
4K Bike – 6:36, then 30 bench@185 – 15:51
WOD w/ row for run and bike for dubs
PC -12
S2OH -10
PC -10
S2OH -10
Last one I did C&J -3
Row 1600m 7:01
With 30 bench @ 115 10:24
Max PC 15
Max S2O 20
Max PC 15
Max S2O 8
Max PC 12
=
70 total reps
Oh, it was 100# ! Not 115
1 mile run 8:04
30 bench at 135# (80% of BW)
WOD MRXD with Row & S2O
0,5,0,4,0
Bench: 30 reps 80#
WOD with HSPU
11 PC, 11 HSPU, 5PC, 6HSPU, 9PC
10 min AMRAP:
5 pullups
10 pushups
15 air squats
Completed 7 rounds. Something’s better than nothing.
65 reps
4K bike : 6:11
30 @ 225 4:13
Total 10:24
Wod rx
1. 10 PC
2. 19 s2oh
3. 1 PC
4. 18 s2oh
5. 5 PC
Total 53
Mile=7:10
Bench=2:39@205#
Total=9:49
WOD RX+
1. 8 PC
2. 5 HSPU
3. 7 PC
4. 3 HSPU
5. 3 PC