4min AMRAP:
-12/10cal Row Sprint
-8 Deads 185/125 RX+ 225/155 MRX 155/105
-6 Barbell Push-Ups
Rest 2min
4min AMRAP:
-8 Sumo-Deads
-6 T2B
-4 Over Bar Burpees
Rest 2min
For Time:
-16 Deads (Regular)
-14 Barbell Pushups
-12 T2B
-10 Sumo-Deads
-8 Over Bar Burpees
Bench: 6-5-4-2
225-245-265-295
WOD Rx’d (bike)
1-3 rds
2-4 rds + 2 sumo DL
3-2:33
Bench-
6@185, 5@195, 4@205, 2@225
Wod Rx-
1) 3 rounds plus 5 cals. AAB
2) 4 rounds
3) 2:35
Bench: 6@185
Power Snatch: 1@195, 1@195, 1@195, 1@195, 1@195, 1@195
WOD Rx+ w/Bike:
1) 1 round + 16 reps
2) 2 rounds + 5 reps
3) 42 reps at time cap
Bench DB 60# x 12 each round, with 6 strict pull-ups
–
Wod mod 155#, bamboo V ups, reg burpees
Rd 1 = 3 + 11 biked calories
Rd 2= 4 rds was even
Rd 3 = 2:02
Bench
6@95, 5@105, 4@110, 2@115
WOD rx w/GHD instead of T2B (hands are ripped)
1st: 3 rounds + 4 cal
2nd: 3 rounds + 6 DL
3rd: 2:52
Bench
Up to 255 I think
Wod rx row
1. 4 rounds
2. 2+ 14
3. 1:13 unbroken
Went out to hot on the first one and had to dial it back on the 2nd
Strength & Conditioning
bench
KBs
Goblet Squats
…horrible idea
WOD Rx (Row)
1. 3rds + 4 cals
2. 4rds + 1 Sumo DL
3. 2:21 (my T2B fell apart on this one – ugh)
thanks breck!!
Strength: Bench Press
6@165, 6@215, 5@235, 3@255
WOD Rx
1. 3 rds + 15 reps (3 DL)
2. 4 rds + 16 reps (2OBB)
3. 1:38
Bench
6@175, 5@185, 4@195, 2@205
WOD Rx
1st: 3 rounds + 1 cal
2nd: 3 rounds + 8 DL
3rd: 3:20
Bench 75-80-85-90
WOD 1 MRx = 2 rds + 5 cal
WOD 2 MRx = 2 rds + 3 t2b
WOD 3 MRx = 6 OBBurpee at cut off
100-105-110-115
1. 3+1 DL
2. 5+5 DL
3. 1:39
Bench:
6@275
5@295
3@315
0@345
WOD Rx+ (row)
1-3 rds plus 6
2-4 rds
3-1:47
WOD 95# DL cause my back has been tight. All other rx
1: 3 rounds
2: 4 rounds + 2 T2B
3: 1:46
Bench: 6-5-4-1
225-245-265-285
WOD Rx’d (bike)
1-2+9cal
2-3+6sdl
3-3:24
Bench
7@185
5@195
4@215
2@225
Wod RX w/ bike
1. 3
2. 5
3. 1:23
Bench 6@185-5@205-3@225-2@225
WOD RX+
AMRAP 1- 3 rounds even
AMRAP 2- 3 rounds 1 T2B
For time- 2:07
Bench
95 to 115lbs
WOD #1 RX
3 rounds
WOD #2 RX
2 + 11
WOD #3 RX
3:32
Bench 6@185-5@195-3@205-2@225
WOD RX+
AMRAP 1- 3 rounds even
AMRAP 2- 3 rounds +14
For time – 3:04
No Strength
WOD
As Rx’d with Bike
1: 3+10 Calories
2: 4 + 2 OTB Burpees
3: 1:50
Bench (6-5-4-2)
150-160-170-180
WOD Rx
1: 3 rounds
2: 4 + 6 T2B
3. 2:00
Tabata abs