3 RFT:
-400m Run -Row – 1km A-Bike (mix-up)
-12 S20 115/75 RX+ 135/95 MRX 95/65
– 2 Rope Climbs 15′ RX+ 1 legless to 1w/legs
or 1 Pegboard Climb MRX 2 to 10′ or 1 to 15
-400m Run -Row – 1km A-Bike (mix-up)
-12 S20 115/75 RX+ 135/95 MRX 95/65
– 2 Rope Climbs 15′ RX+ 1 legless to 1w/legs
or 1 Pegboard Climb MRX 2 to 10′ or 1 to 15
Strength:
6-6 @ 135
5-5 @ 145
4-4 @ 155
3-6 @ 175
WOD-run/row/bike, 135#, regular RC
9:34
Stength-
Worked up to 155
Wod Rx w/ runs-
8:59
Strength & Conditioning:
4 sets of 5/5/5 (95#)
Push Press
Push Jerk
Over the Bar Burpees
WOD MRx w/ 12′ Rope Climbs (Row/Run/Bike)
10:30
thanks breck!
Awesome pic, Jess!!
Strength
6 @ 80
5 @ 85
4 @ 90
3 @ 95
WOD MRX 65# 9:53
Strength PP to PJ 6-5-4-3 @ 70-75-80-85
WOD MRx 11:06
Strength
6 Push Press into 6 Push Jerk @ 175#
5 Push Press into 5 Push Jerk @ 185#
4 Push Press into 4 Push Jerk @ 205#
3 Push Press into 5 Push Jerk @ 215#
WOD
Rx+ with 1 Legless and 1 with Legs Rope Climbs and all Runs
Time: 8:00
Strength: PP to PJ
6-6 @ 165
5-5 @ 195
4-4 @ 225
3-max @ 255–only did 2 PP
WOD-run/bike/row, 135#, regular RC
7:20
Strength
6 to 6 @ 85
5 to 5 @ 105 (jerked one press on accident)
4 to 4 @ 125
3 to 10 max @ 135
WOD all row, 75# and 2 12’ ropes focusing on ropes
11:04
WOD Rx (Run-Row-Bike)
7:54
Out of gas by the bike, felt like i was peddling backwards
Strength:
6&6 – 85
5&5 – 95
4&4- 115
3PP and max PJ- 125lbs (5 max)
WOD
75#
2- 10ft ropes
Bike- Run- Row
10:04
Chasing Nikki and Jamie…not an easy task!
Noon Class – Couple of Breck Specials 🙂
E3MOM – 4 Rounds
Sprint – 100m (whatever down/back/down/back is in the gym)
DBall Carry – 50m (down/back)
Max Cal Ski Erg
**do this until the clock hit 1:30 then rest the remainder of the time.
Max Ski Erg each set: 18, 17, 15, 15 = 65 cals
4 Rounds For Time:
-200m Row
-Sled Pull (down/back – not sure how far that is – 45# plate on sled)
11:19
thanks breck!!
Strength 75-85-95-105 max jerks 5 reps
Wod rx run/run/row
9:39
Strength: Up to 145#
WOD: (95#, 15′ rope climbs, run)
10:46
Strength
6 @ 115
5 @ 125
4 @ 135
3 @ 145
WOD MRX *15′ rope climbs, 3rd set did 3-12′ (all row)
9:49
WOD w/75# and pegboard (run/bike/run)
9:41
Strength up to 155
Wod RX (bike,run,bike)
8:21
85-105-115-125 (1 PJ)
WOD RX ALL RUNS: 8:02
Strength
6&6 @ 85lb
5&5 @ 90lb
4&4 @ 95lb
3& 3 @ 100lb
WOD
12:09
Skier/row/bike
75lb
1/2 rope climbs
Strength up to 105#
WOD all row, 75# , 2 10’ rope climbs. Still don’t trust my feet.
8:36
PP to PJ
6,6 @ 135
5,5 @ 145
4,4 @ 155
3,3 @ 165
WOD Rx – 8:23 all runs
Push press/jerk
6@115
5@135
4@155
3@ 145. 3reps
WOD 115# s2o. 10 ft rope, run, row, bike
12:12
Strength: PP to PJ
6,6 @ 135
5,5 @ 145
4,4 @ 155
3,3 @ 165
WOD RX+ (bike, row, run) 1 legless and 1 regular rope climb
10:01
Push press/push jerk up to 155#
WOD RXD
12:19
Strength
6 PP 6 PJ @175
5 PP 5 PJ @185
4 PP 4 PJ @205
3 PP 3 PJ @225
WOD RX+ All Bike
7:40
Fun one today
Push Press to Push Jerk
6-6 @125
5-5 @135
4-4 @145
3 and Max PJ (2) @155
WOD Rx all rowing
9:48
Tabata abs
PP -> PJ
6-6@135,5-5@145,4-4@155,3-3@165
WOD rx w/ bike – 8:50
Got off the bike and did 1 S2OH before I realized I only did .5 km on the bike. Cost me about :30. Then second bike ride shoe came untied. Day full of excuses.
Push Press to Push Jerk
6-6 @115
5-5 @135
4-4 @155
3 and Max PJ (3) @175
WOD Rx: all rowing
8:10
An aside- did my first legless rope climb 15ft during strength time.
SkiErg / Assault Bike / SkiErg
S2O @ 95#, 2″ rope
9:58
Fun WOD with the family
Bike, 75#, rope climbs to 12 ft
11:51
135-145-155-165
—
Wod. RX+ peg board / runs
9:17
Fun Wod!
Strength:
Up to 175#
—
Wod RX – All Runs
8:24
Strength, used 165 to calculate %s
6pp/6pj @ 115#
5pp/5pj @ 125#
4pp/4pj @ 130#
Wod w bike, 95#, and 3 jumping into strict plu
13 something