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
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
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
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
SC + 5 FS: 2 rds @ 165, 2 @ 185
Strict PU + T2B: 4 rds of 3 & 3
WOD Rx’d
Row/bike, 1 rd
15:18
SC to 5 FS- 135, 185, 185, 205
Wod Rx- 2 rounds
14:38
2nd minute on strength- 4 rounds of 3 strict c2b into 3 strict T2B
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
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
WOD rxd
Bike/row
1 round
19:45
DANG! Just realized I did 40 front rack Lunges
Strength
All sets at 165#
5 C2B-5 T2B
Wod RX
1 round
12:06
Strength all sets at 165lbs
5 strict pull ups to 5 strict T2B
Wod rx all row
Time=15:11
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
WOD 65
Run, Run
Row, Row
15:58
Strength: SC to 5 FS, 3 strict C2B, & 3 strict T2B.
Up to 155#
WOD Rx: (1 RFT version)
11:07
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)
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!
Stregnth
3/3 Strict PU/TTB
Squat clean + 5 FS = 185/205/225/255
WOD RX (2 rounder)
13:20
WOD MRx 2 rounds
17:46
WOD Rx: (1 RFT version with 10 foot rope)
12:55
WOD rx
13:38
2 rounds, all row
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
Strength:
155#, 175# 3x
3 strict pu+ 3 strict t2b , 4x
WOD Rx 1rnd
20:00 flat
Strength 185#
4 strict C2B & 4 strict T2B
Rx+
13:36
1 round
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
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
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