Tuesday, December 3, 2019

2 RFT or (1 RFT): 
-400m (800) Run
-10 (20) Front Rack Lunges
-2 (4) Rope Climbs 15′ MRX 10′
-400m (800) Row or 1km (2km) A-Bike
-15 (30) Back Squats
-20 (40) Pull-Ups MRX Ring Rows
BB Loads = 95/65 RX+ 115/75 MRX 75/55

28 thoughts on “Tuesday, December 3, 2019”

  1. Jeremy Fullingim

    4 sets/rds of:
    1st min: 1 squat clean to 5 front squats (used 135 for all)
    2nd min: 5 strict pull-ups to 5 strict T2B
    3rd min: rest
    *
    WOD (modified to all row) otherwise RX. Did 1round version
    14:07

    1. Strength
      Completed with 135# and 5 pull-ups / 5 ttb

      Wod mod – biked then row
      Did 20 Walking lunges with 30# ball OH
      Junior varsity rope climbs 10’
      13:57

  2. 4 Sets of:
    1st min: 1 Squat Clean + 5 Front Squats (185/205/225/245)
    2nd min: 5 Strict C2B + 5 Strict T2B
    3rd min: Rest

    WOD
    As Rx’d with 2 rounds
    Everything unbroken
    Time: 12:24

  3. 4 sets/rds of:
    1st min: 1 squat clean to 5 front squats (185, 205, 225, 245)
    2nd min: 4 strict pull-ups to 4 strict T2B
    3rd min: rest
    *
    WOD Rx’d 1 round version
    12:53

  4. Strength/skills
    1st min w/55# 2rds & 65# 2rds
    2nd min 1 strict pull-up & 3-4 strict t2b

    WOD in two rounds
    w/55#, all rowing, 5plu & 15 ring rows 1st rd, 10plu/10 rr second
    Time =19:43

  5. WOD w/ 2k bike subbed for run, 12 ft rope climbs, back rack lunges subbed for back squats.
    1 round
    20:12 (feet slipped halfway up on my last rope climb, so counted the attempt and moved on)

  6. Strength & Conditioning
    4 sets/rds of:
    1st min: 1 squat clean to 4 front squats (used 95# for all)
    2nd min: 3 strict pull-ups to 3 T2B
    3rd min: 5 over the shoulder dball (#100)
    **great job Jordan & Joan!!

    WOD – 2 round version
    Rx weight (back rack lunges, 12′ rope climbs)
    *bike/row/bike/row

    14:50

    thanks breck!

  7. Strength
    #1 105lb
    #2 1 strict 2-3 t2b

    WOD
    2 rounds
    All runs
    1/2 rope climbs
    65lb weight
    Practiced butterfly and did kipping

    18:25

  8. Chadwick Warren

    1 Squat Clean to 5 Front Squats
    225-255-275-305-325
    3 strict pull up to 3 strict ttb
    Wod RX’D run and bike
    11:42 all unbroken

  9. 4 Sets of:
    1st min: 1 Squat Clean + 5 Front Squats (145/185/195) failed 205 after 1 FS
    2nd min: 5 Strict pull-ups + 5 Strict T2B
    3rd min: Rest

    WOD with RX+ barbell and bike subbed for run:
    14:55

  10. Strength
    1 SC to 5 FS @ 105-105-125-125
    Strict Pull-ups to T2B 3 of each all rounds

    WOD Rx w/ all rowing (1 round)
    15:17
    I think 2 rounds would have been a better choice but it was definitely a good one

    Tabata abs

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