Wednesday, October 9, 2019

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

28 thoughts on “Wednesday, October 9, 2019”

  1. 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

  2. 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!

  3. 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)

  4. 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

  5. 1 mile run for time – 8:45 – instead of strength
    Good job Dunham!

    Wod. MRx. Strict HSPU / ring dips
    7:03

  6. Samantha Kuplicki

    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)

  7. 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

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