3 RFT:
-7 Sumo-Deads 95/65 RX+ 115/75
-7 Hang SDHP MRX 75/55
-7 T2B
Rest 3min / Add or Lower Wt
3 RFT:
-7 Sumo-Deads 275/185 RX+ 305/205 MRX 225/145
-7 Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″
-7 Burpee Feet Clap Over Bar
*athletes choice on which WOD to start with*
Strength- 275@10
WOD Rx
Heavy WOD first, then lighter WOD-
9:03
Strength
95/105/125/135
10@105
WOD
Sumo 65#
Sumo 145#
9:34
Strength:
10@265#
5@335#
2@405#
1@435#
10@405#
WOD RX+–Second WOD first
1. 4:12
2. 1:38
8:50-3:00=5:50 total work time
Sumo deadlift 10-5-2-2-10 @ 105-155-185-195-165
WOD 2 w/step ups & 145#
3:39
WOD 1 MRx
5:34
Grip & core dev
200m KB farmer walk 25# kbs
100m pinch plate carry 10# plates
1 min hi plank
Worked up to 215#
10 @ #185
1. Sumo @ 155
2. Sumo @ 55 (did 7 ttb first rd and ghd’s after b/c dumb hand ripped again)
All unbroken
9:45
Actual work 9:45-3 min rest- 6:45
Strength (conventional)
10@325
Wod rx (conventional on 275)
1. 1:17
2. 3:45
Total 8:02
Strength & Conditioning:
E3MOM – 5 Rounds
-5 Sumo DLs (185#)
-3 Tire Flips (325# Tire)
-30m Sled Pull (90#)
….about killed me
WOD 2 (185#) – everything else Rx
3:58
WOD 1 Rx
2:27
Total Time – 9:25
I’m worn out….thanks breck!!
2.3 mile run
Strength: 10 @ 285 (could have done more)
WOD Rx
1. 1:28
2. 3:42
Total 8:10
200m Farmers walk w/ #55 KB
1 min. Finger tip high plank
2.3 mile run
Strength: SDL
10, 5, 2, 3, 8 @ 185#, 235#, 265#, 285#, 265#
WOD2 (w/ 235#, everything else Rx)
4:53
WOD 1 Rx
3:07
total time with rest = 11 min
Strength
10 @ 205#
Wod rx
Wod 2 then 1
7:21-3:00
4:21
Sumo strength up to 215 lbs
5 @ 215
WOD 1
5:57
7-155lbs sumo
7-Box JO
7-burp feet clap over
WOD 2
2:36
7- 75lb sumo
7-hang sdhp
7-T2B
Sumo deadlift e2mom
10@185#
5@275#
2@305#
3@325# (pr)
10@275# (Pr)
WOD 1: 2:27 (95#)
WOD 2: 7:37 (275#)
Strength: SDL
Worked up to heavy single
295# single
Failed 315#
WOD2 (MRX)
3:21
WOD 1 Rx
2:06
Total time = 5:27
total time with rest = 11 min
Total time with rest 8:27.
Sumo DL – 10@185-5@265-3@295-2@315-10@315
WOD 2 – 4:33
WOD 1 – 1:54
Total time including rest – 9:27
Sumo DL
10@455
Wod RX+ In order as written
1:38
2:49
Total time 7:29-3:00(rest) = 4:29
Fun day today
Just did 2 @ 325 on strength to end
—
Wods. Rx’d. Except subbed GHD’s for TTB
Wod 2) 5:06
Wod 1) 2:24
No Strength
WOD
As Rx’d
Heavy then light
2: 2:38
1: 1:40
Total time = 7:18 – 3:00 (rest)=4:18