“Right Jab” by DB
6min AMRAP:
-18 KBS 24/16kgs RX+ 32/24 MRX 20/12
-6 MUs Bar or Ring*opposite MRX C2B/C2R
-12 Goblet Squats
REST 3min
“Left Hook” by DB
6min AMRAP:
-6 Hang Squat Cleans 135/95 RX+ 155/105
-3 MUs Ring or Bar *opposite MRX C2B/C2R
-6 Over Bar Burpees MRX 115/75lbs
**Athletes choice on which AMRAP to start with; must switch methods on MUs**
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Strength:
Up to 2 HPC, 1 HSC @ 225
Tried 245 once but wasn’t happening
WOD in order, C2B, Rx weight
1st: 2 rds + 10 GS
2nd: 3 rds + 4 HSC
Wod, 55#, 115# and with regular pull-ups
kB wod – 3 rds + 19 reps
4 rds even
HPC: 4@115; 3@135; 2@155; 1@175
HSC: 3@115; 2@135; 1@155; 1@175
*
1st AMRAP: KBS (55); 6 C2R; 12 GS
2 rounds + 6 C2R
*
2nd AMRAP: HSC (115); C2B; over-the-bar burpees
4 rounds
HPC: 4@225; 3@255; 1@275; 1@295
HSC: 3@225; 2@255; 1@275; 1@305
WOD RX+—Bar MUs killed me
1. 1 Round and 3 Bar MU
2. 3 Rounds and 6 HSC
HPC- 4@155, 3@185, 2@205, 1@225
HSC- 3@155, 2@185, 1@205, 1@225
Right Jab w/ bar muscle ups- 2+21
Left Hook w/ Rx weight but C2R- 3+7
Still learning ring mu’s
Strength
HPC 55 75 85 95
HSC 75 85 95 105
WOD MRX 75#
3 rounds +33
4 rounds
4 HPC@135
3 HSC @135
3 HPC@185
2 HSC@185
2 HPC@225#
1 HSC@245#
1 HSC@265#
1 HSC@285#
WOD
As Rx’d
All Ring and Bar MU’s unbroken and started in order written
1. 3+5 KB Swings
2. 3+4 OBB
4 HPC@75
3 HSC @75
3 HPC@85
2 HSC@85
2 HPC@100
1 HSC@100
1 HSC@110
1 HSC@110
WOD 2 w/75#, kip pull-ups, kip ring pull ups
3 rds
WOD 1 w/25# KB, kip pull-ups
2 rds + 18 KBS
Me:
HPC up to 255#
HSC made 235#, failed 275# x3
Wod rx’d in order written, bar MU then ring MU:
2+4
2+6
Anastasia:
155# hang power clean
160# hang squat clean
Wod Rx weights w/ combo of bar MU & chest to ring
3/3
HPC: 4 @ 135, 3 @ 185, 2 @ 235, 1 @ 255
HSC: 3 @ 165, 2 @ 215, 1 @ 235., F @ 275 x3
HPC & HSC up to 225
failed 245 HSC
wod w/135 & c2b
3 rd+ 18 kbs
4 rds even
…i showed up
participated
…i left
not my best today
Strength:
HPC & HSC up to 175#
WOD Rx
1. 2 rds + 6 MU’s
2. 2rds + 3 HSC
2.3 mile run pre & post workout.
Strength:
HPC Up to 140#
Not sure on HSC
WOD Rx
1. 2 rds + 6 bar MU’s
2. 2rds + 3 HSC (with ring mu)
HPC 1@225
HSC 1@225
Wod RX w/ ring and bar MUs
1. 2 rounds
2. 3+6 HPC
HPC up to 315#
HSC up to 315#
Right Jab
2+3MU
Left Jab
3 even
Humidity had me slipping and sliding all over
HPC up to 205#
HSC up to 205#
WOD 1 Rx (w/ C2B)
3 + 3
WOD 2 Rx (w/ C2B)
3
Strength can’t really remember all weights but worked up to 180 on HSC and failed.
Wod rx with BMU starting each round
Right jab- 3 + 18 KBS
Left jab- 3 + 1 RMU
HPC&HSC up to 185, 200(F)
WODs RXD
Left Hook
2 + 6 HSC
Right Jab
1 + 4 ring MU
Strength with Stephanie I think up to 165#
WOD in order, all bar MU
1: 3 rounds + 5 KBS
2: 3 rounds + 2 burpees
HPC: 4@185#, 3@205#, 3×1@215#
HSC: 3@205, 2@215, 1@215, 1@225
WOD Rx wt. c2b
1. 3rnd
2. 2rnd + 3c2b
HPC 4@205
HSC 3@225
HPC 3@255
HSC 2@275
HPC 2@275
HSC 1@305
HPC 1@305
HSC 1@325
Failed 1@ 345 on HSC
Wod RX+
Right Jab w/Bar MU
3 Rounds + 5 KBS
Left Hook w/Ring MU
4 Rounds
Both amraps unbroken
4 HPC@115#
3 HSC@115#
3 HPC@135#?
2 HSC@135#
2 HPC@145#
1 HSC@155#?
1 HPC@165#
1 HSC@170#
1 HSC@175#
WOD w c2b and jumping intro strict,55# KB
1. 1+1 goblet sq
2. 2+ 1 squat clean
4 HPC @ 115
3 HSC @ 125
3 HPC @ 135
2 HSC @ 140
2 HPC @ 145
1 HSC @ 150
1 HPC @ 155
Attempted HSC @ 160
WOD 1
2 RDS
(3 C2B/3 PU)
WOD 2
3 RDS
(95lb/ 3 PU)
4 HPC @ 155
3 HSC @ 155
3 HPC @ 185
2 HSC @ 185
2 HPC @ 205
1 HSC @ 205
1 HSC @225
Failed next 2 reps at 235
WOD 1 with 6 bar MU
2+18 KBS
WOD 2 with 3 ring MUs
3+6
HPC 4@155-3@205-2@225-1@235
HSC 3@185-2@205-2@225-1@235-1@245(f)
WOD 1 – 2 + 1 Ring MU
WOD 2 – 2 + 14 KB swings
Strength
4 HPC- 105
3 HSC- 135
2HPC- 155
2 HSC- 155
1 HPC – 165
1 HSC- 165
1 HPC- 175
1 HSC- 175
Attempted 180# HSC and failed
WOD
Right Jab
1 round + 21 reps ( 2 bar MU attempts and 8 completed MU- never have completed more than 1 or 2 MU in a workout!)
Left Hook
Rx weight and CTR
3 + 4 SC
HSC and HPC- PR at 175#
Strength:
Worked up to 245#
—
Wod
RX weight
Modified MU portion and did Burpee Strict C2B
2+2 Goblet Squats
3+1 SC
up to 135, bruised leg hurt too bad to go any heavier
1. 35#, 3 BMU/6 C2B – 3+16
2. 95#, 3 BMU/3 C2B – 3+9