3min AMRAP:
-5 Hang Squat Cleans 115/75 RX+135/95 MRX 95/65
-6 T2B
Rest 2min
9min AMRAP:
-5 Hang Squat Cleans 115/75 RX+135/95 MRX 95/65
-6 Bar Muscle-Ups MRX C2B
-30 Doubles or 10 Box Jumps 24/20″ MRX 20/18
3min AMRAP:
-5 Hang Squat Cleans 115/75 RX+135/95 MRX 95/65
-6 T2B
Rest 2min
9min AMRAP:
-5 Hang Squat Cleans 115/75 RX+135/95 MRX 95/65
-6 Bar Muscle-Ups MRX C2B
-30 Doubles or 10 Box Jumps 24/20″ MRX 20/18
Temp back squats: used 185 for all 5 sets of 5 reps each
*
3 min AMRAP (rx) – 4 rounds + 2 HSC
*
9 min AMRAP (HSC (115), C2B, box step-ups – 24”) – 5 rounds + 2 HSC
Tempo back squats: 5×4 @ 225
WOD 1 Rx’d: 4 rds + 10 reps
WOD 2 (C2B, box jumps & DUs alt. rds)
4 rds + 5 reps
WOD 1 actually 3 + 10, I think.
Wod
1 rx = 3 + 5
2 mod with front squats, step ups, c2b
6+ 6
Tempo Back Squat: 2@225, 2@225, 2@225, 2@225
Power Clean + Hang Clean + Push Jerk: 1@185, 1@185, 1@185, 1@185
WOD MRx:
1) 3 rounds
2) 3 rounds w/Bar MUs
No Hook No Feet Snatch: 3@118.5, 3@118.5, 3@118.5, 3@118.5
Power Clean + Low Hang Power Clean: 1@170
Heaving Snatch Balance: 3@170, 3@170, 1@170
Pause Front Squat (3sec): 2@228.5, 4@206
Snatch High Pull: 3@215, 3@215, 3@215
Tempo Back squats- 4@205, 4@205, 3@225, 3@225, 3@225
Wod 1- Rx as written- 4 rounds plus 5 reps
Wod 2- Rx as written- 3 rounds plus 9 (4 mu’s)
Wod 2 with DU’s
Tempo back squats: 5×4 @ 225
WOD 1 Rx+: 4 rds + 7 reps
WOD 2 Rx+ w/ DUs
2 rds + 9 reps
Muscle ups killed me. .
Strength: tempo back squat
4×5 (185,195,205,215,225)
WOD Rx w/ dubs
1. 5 rounds
2. 4 rounds + 8 (3 BMU’s)
Strength 5 sets of 3
245-275-275-295-315
Wod rx
1. 5 + 1
2. 4 rounds (DU)
Strength 5 sets of 3
(10 cal bike after for 4 sets)
135
Wod MRx
1. 4
2. 4 *11 (DU)
Strength 5 sets of 3 tempo @185
WOD 1: 3 rounds Rx
WOD 2: 3 + 13 Rx (DU first round, Box Jumps after)
WOD 2 was CRB*.
Tempo back squats
5 sets of 5
275-275-295-315-315
Wod RX+
1st amrap : 5 rounds + 5 Hang Squat Cleans
2nd amrap w/dubs : 4 rounds + 2 Bar MU
Strength. 5 sets of 4 @ 105#
WOD 1 MRx = 2 rds + 1 t2b
WOD 2 w/18” step ups = 3 rds + 4 C2B
Strength & Conditioning
Tempo Squats and Cal on the Bike
….sucked
WODs – MRx (DU’s & C2B)
WOD 1 = 4rds + 2 HSC
WOD 2 = 5rds + 3 HSC
a lot of studs today – great work nooners! Thanks Breck!
Tempo Back Squats @125#/130#
WOD rx’d w/DUs
5rds+5 Hang Squat Cleans
4rds+3bar MUs
Some Tempo back squats 125#
Some squat clean thrust clusters x3 got 130# and called it good.
Wod rx w/box jumps
5 + 5 HSC
4 + 4 BMU
basically stood around the last minute due to bloody hands.
Tempo back squats with steph @ 145
WOD rx with bar muscle ups
1: I think 5 rounds
2: 4 rounds + 3 HSC
Tempo front squats from ground
2 @ 95
3 @ 115
(Knee)
—
Wod.
1) subbed GHD’s for TTB. 4 rounds
2) MRx. W/dubs. 5 rounds + 5 HSC.
Tempo back squats
5@225, 5@225, 3@245, 3@265, 3@265
WOD 1 Rx+
3 rounds 4 T2B
WOD 2- 135# with C2B and DU
4 rounds 1 HSC
Strength
5 sets of
2 tempo and 3 regular back squats
@ 175lbs
WOD #1
5 hang cleans @ 95lb
6 T2B
3 rounds + 3 hang sq cleans
WOD #2
5 hang sq cleans @ 95lb
6 kip pull-ups
10 box jumps
3 rounds plus 5 hang sq cleans
Strength: tempo back squats
185×5, 205×5, 225×3, 225×3, 225×3
WOD RX with DUs:
WOD 1: 4+5
WOD 2: 4+5
Tempo back squats:
2@225
3@225
3@255
3@255
3@275
WOD 1: 3rds 115#
WOD 2: 3 rds 6 pull ups. All box jumps
Tempo back squats
5@185, 5@185, 3@205, 3@205, 3@205
WOD 1 RX
4 rounds T2B
WOD 2 RX – 115# with C2B & DU
4+11
Tempo back squats
5 sets of 5@225#
WOD
As Rx’d with Bar MU’s and DU’s
1: 5 rounds
2: 4 rounds + 22 DU’s