6min AMRAP:
-3 Deads 315/215 RX+365/235 MRX 245/165
-6 Barbell Push-ups
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
Rest 3min
6min AMRAP:
-24 Rusian KBS 24/16 RX+32/24 MRX 20/12
-12 WallBall Sit-ups or 12 T2B or 12 GHD
-6 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
*athletes choice on which WOD to start with*
Deadlifts: stayed lighter for me. 8@135; 5@225; 3@245; 3@245; 3@245
*
1st AMRAP: did MRx (245 DL; BB pushups; WB)
6 rounds + 2 WB
2nd AMRAP: did RKBs (rx); WB sit-ups; did stepups to 24” box
3 rounds + 10 RKBs
Strength-
8- 225
5- 275
3- 295
2- 315
1- 315
1- 315 (hamstring started to flare up)
Wod 1- mrx for deadlift , rx wall ball- 6+1
Wod 2- Rx w/ GHD- 3 even
(225DL; 55KB; 20BOX; GHD)
WOD 2: 2 rounds + 24KBS + 9GHD
WOD 1: 4 rounds + 3DL + 6BBPU + 8WB
Deadlifts:
8@315
5@375
3@425
2@465
1@500
WOD RX+
1. 5 rds plus 1 WB
2. 3 rds plus 8 RKBS
WB Situps on WOD #1
Deadlifts:
8@225
5@315
3@365
2@405
1@415
1@425
WOD RX+
1. 5 Rounds + 5 WB’s
2. 3 Rounds + 2 RKB’s
GHD Sit-ups on WOD#2
Deadlifts:
8@155
5@205
3@225
2@235
1@265
1@265
WOD RX
1. 5 rds + 6 BBPU
2. 3 rds + 7 RKBS
Strength: Up to 315#
1st AMRAP: (245 DL; BB pushups; WB)
6 rounds + 2 DL
2nd AMRAP: Rx
3 rounds
Strength-
8 – 225
5 – 255
3 – 285
2 – 315
1 – 315
3 – 245
Wod 1- 6+1 (245# DL , 55# wb)
Wod 2- 3+2 (Rx w/ WB situp)
Deadlifts
245-365-455-505-525
WOD RX+
365DL/PU/WB
6 rounds even
70KB/WBSitup/BJ30
3 + 12 swings
DL
135/155/165/165/175/185
WOD 1 MRX
DL
Barbell pushups
Wallballs 14#
5 + 13
WOD 2
KB 25#
Wallball sit-ups 14#
Box step ups
3 + 35
Deadlifts
8@365 5@455 3@505 1@525
Wod RX+ In order as written
Wod 1: 7 rounds + 1 DL
Wod 2 W/GHD sit-ups : 3 rounds + 4 RKBS
Fun workout today
Max Deadlift- 505 lbs
WOD RX-
Wod 1: 6 rounds + 9
Wod 2: W/ Med Ball- 3 rounds + 19 kettle bell swings.
DL up to 365
WOD RX
315DL/PU/WB
5 rds + 9
55KB/WBSitup/BJ24
3 + 25
DL
1@405
Wod RX
1. 5+10 wall balls
2. 3+8 wall balls
Deads
145-225
WOD 1
(185lb)
5 rds plus 3 deads
WOD 2
2 rounds
*Core and lower back work*
WODs in order
Rx except MRx deadlifts
1: 6 rounds + 2 DL
2: 4 rounds + 11 KBS
Strength: DL
1 @ 415# (failed @ 425#)
WOD RX
1. (315#, BPU’s, WB’s) – 5 rds + 8 WB’s
2. (55#KB, T2B, 24BJ) – 3 rds + 18 RKBS
DL
2 @ 235 then stopped
Wod RX
1. 3 even
2. 4 + 17
With WBS
Deadlifts:
8@145
5@175
3@195
2@205
1@215
1@225
WOD
1. 2 rds + 2 BJ (used 55# KB/T2B)
2. 3 rds w 175#
At home
3 RFT
1K Row
10 hang squat snatches @95lbs
Time=17:59
Dead’s
8@225
5@275
3@315
2@335
1@375
1@405 PR
WOD 1 Rxd 4 rds
WOD 2 Rxd 2+5 kbs
DL up to 415
Wod+, 106#kb
2 rds+10wb
1rd+24 kbs
Deadlifts up to 165#
1st WOD w/105#, 10# ball to 9 ft target, regular push ups
3 rds + wall balls
WOD 2
25# KB, 10# wall ball sit ups, 17″ box step ups
2 rds + 8 swings