12min AMRAP:
-12cal Row or A-Bike
-12 OHS 115/75 RX+ 135/95 MRX 95/65
-12cal Row or A-Bike
-12 Lunges (Back or Front Rack)
-12cal Row or A-Bike
-12 Front Squat
-12cal Row or A-Bike
-12 Back Squat
-12cal Row or A-Bike
-12 Air Squat
*start over if finished *
Back squat alternating w/ back rack lunges. Went lighter for me on BS
BS: 10@135, 5@185; 4@225
BR lunges: 6@95; 6@115; 6@135
*
WOD MRx w/ row
1 round and through 7 front squats
Back squats: 225-245-265
Back rack lunge: 115-135-155 (only 4 last set)
WOD Rx’d (bike/back rack lunge)
1 rd + 4 lunges
Back squats- 185, 225, 255
Front rack lunges- 115, 135, 155
Wod Rx-
1 round + 6 cals on AAB after back rack lunges.
Rower all through first round, and beginning of second.
AAB for last two sets
Notes- All reps unbroken. front rack lunges for first round, back rack second round.
Back squats
225#
Lunges
135#
Wod RX
1+12 lunges
Back squats 6-5-4 @ 85-105-115
Front rack lunges 6-6-6 @ 45 ea
WOD w/65#, except for OHS w/45#
1 rd + 2 cal row
Strength & Conditioning – super light weight today – just wanted to get a good sweat
E2MOM – 6 rounds
5-6 reps (alt rounds between back squats and lunges) – 75#
6-7 Bar over Burpees
2 5sec L holds on PLU bar
WOD – 75# (all row)
1rd + 12 cals (getting ready to do my first rep of front squats)
thanks breck
Back squats
265-285-305 I think
Lunges
115-115
Wod rx row
1+ 10/12 front squats
Wod Rx-
1 round + 6 cals on rower after completing front squats
strength
95#- 6 back squats
105# for everything else (thanks for tricking me, Jamie- haha!!)
WOD RX
1 round + 46 reps (if each calorie counts as a rep)
All row
Urgh- I cant count. Chris just corrected me…
WOD RX
1 round + 10 cal on rower after back rack lunges (58 reps?)
Back squats
225-305-355
Lunges 135-165-165
Wod RX’D W/Bike and back rack lunges
1 rounds + 12 cals completed after lunges
Strength:
Back squat up to 305#
Lunges up to 165#
—
Wod MRX
AA Bike and back rack lunges on all.
1 + 9 Lunges.
Back squats 6-5-4 @ 145-165-175
Front rack lunges 6-6-6 65-75-85
WOD RX, except for OHS w/65#
1 rd + 35 reps
Back Squats: 6-5-4 @ 205#
Front Rack Lunges: 6-6-6 @ 95#
WOD MRx, except for OHS @ 75#
1 rnd + 35 reps