For Time:
-21 Hang Power Clean 115/75 RX+135/95 MRX 95/65
-21 Barbell Push-Ups
-21cal Row or A-Bike or 400m Run
-15 Power Clean
-15 Ring Dips RX+ Strict MRX Bar Dips
-15cal Row or A-Bike or 300m Run
-9 Power Clean
-9 HSPU RX+ Strict 4/2″ deficit
-9cal Row or A-Bike or 200m Run
Bench drop sets
5×5 w/ 185; drop sets w/135 (10/10/8/7/6)
*
WOD rx’d w/ rowing: 9:56
Strength:
245/135- 2 sets 5/12
235/135- 4/10
225/135 – 4/9, 4/7
WOD w/bike cals, bar dips
10:38
Wod RX+ All Bike
9:04
Bench press drop sets 85/55
20-12-12-10-10
WOD w/ 75#, row, bar dips, and questionable HSPU with 2 ab mats
9:31
Bench Press Drop Sets E3MOM
5 Sets of 5@205# followed by 10@135#
WOD
As Rx’d with Bike, Strict Ring Dips and Strict HSPU’s
Time: 7:14
Bench press drop sets
5×5 at 185 and drop set at 135 10, 10, 10, 10, 10
Wod rx with Assault bike cals
Time=11:48
Strength-
5×5 at 195 with drop sets at 135(10,10,10,8,5)
WOD Rx with rowing-
7:36
Bench Press Drop Sets
@125/85#
WOD w/75# run, strict ring dips, and strict deficit HSPUs
8:52
Strength & Conditioning;
145# to 95#
Burnout #’s – 12, 12, 8, 6, and 8
**Did 10 Bar over Burpees after each round
WOD MRx (3 wall walks – all bike)
8:27
….i’m officially signed up for the open
#wegotafirsttimerhere
thanks breck!
Strength
205 drop to 135
5 -> 10 all 5 sets
Wod rx bike
6:02
Fun WOD good work brett
185# to 135# 2×5 – 10,8 (burnout)
165# to 135# 3×5 – 6,4,4 (burnout)
WOD MRx (all row)
9:10
2.3 mile run
Strength: BP drop sets
205/135 – 5/10, 5/10, 5/10, 4/6, 4/4
WOD Rx w/ bike
7:37
2.3 mile run
Strength: 145# to 95#
Burnout #’s: 15, 10, 10, 10, 9
WOD Rx ( with 3 wall walks, rowing)
10:18
Bench drop sets 75 drop to 85
5-8
5-10
5-10
5-7
5-7
WOD W/65#, parallette dips, 2 abmats on hspu
12:23
Strength:DB Bench Press
50 db then 40# db
50# db – 10,10,10
40# db – 12,10,10
Wod Rx – Row/Run/Row
8:18
Strength
205 drop to 135
5 -> 10 all 5 sets but only 6 on the last 10
Wod rx bike
6:09 (Tried catching Max but didn’t happen)
WOD: MRX with bike, minus 10 bar dips (shoulder)
9:44
Bench
5 @ 95 X 5 rounds
10 @ 65 X 2
8 @ 65 X 1
7 @ 65 X 2
WOD 95lbs
21 hang cleans
21 push ups on knees
400m run
15 power cleans
15 bar dips with red band
15 calorie row
9 power clean
2 HSPU with 2 ab mats
Time
1 mile run for time – 8:45 – instead of strength
Good job Dunham!
—
Wod. MRx. Strict HSPU / ring dips
7:03
1 mile run instead of strength
8:45 – thanks for joining me, Diddy!
WOD as rx’d with bike
9:53
I like it Dunham and Diddy!
105 dropped to 75
All burnout sets 5
WOD rows, 75#, purple banded ring dips: 6:20
Bench. Did some at 185 and some at 135
WOD rx – 9:33
Bench
5×5@135#
Dan explained it wrong or maybe I heard it wrong so only did one drop set at 65#, did 22
WOD w run and BBPU, time cap at 14 bar dips (those took nearly 3 min)
5×5 at 185#
Sets 1,3,5 did burnouts at 10×135#
WOD RX w/ Bike and strict HSPU
8:02
Bench Press
65#/4 35#/23
55#/4 45#/10
55#/4 45#/7
50#/5 45#/8
50#/5 45#/5
WOD w/45#, knee push ups, runs,
only finished all the 15’s at 10 minutes
Drop sets 225#/145#
5/15
5/10
5/7
5/7
3/3
WOD Rx. 3 of 9 hspu
5×5 at 185#
Sets 1,3,5 did burnouts at 10×135#
WOD RX w/ Bike- 8:52