12min AMRAP:
-1 Deadlift 115/75 RX+135/95 MRX 95/65
-2 Hang Power Cleans *no sqt clean into
-3 Front Squats
-4 Front Rack Lunges (forward or backward)
-5 S2O
-6 Pull-Ups RX+ C2B
12min AMRAP:
-1 Deadlift 115/75 RX+135/95 MRX 95/65
-2 Hang Power Cleans *no sqt clean into
-3 Front Squats
-4 Front Rack Lunges (forward or backward)
-5 S2O
-6 Pull-Ups RX+ C2B
Tempo FS
5 x 5 @ 185
WOD Rx’d
9 rounds
All unbroken (but several rests of increasing length)
Temp front squats: 5 sets 5 w/ 135
*
WOD rxd: 10 rounds + 2 HPC
Tempo front squats- 5 sets of 4@185
Wod Rx-
10 rounds plus 3 reps (2 hang PC’s)
WOD w/75#, Hang Muscle Cleans, and Shoulder Presses:
7 rounds + 3 reps
Power Clean: 1@190, 1@190, 1@215
Clean & Jerk: 1@210, 1@245 (failed jerk)
Strength: 135#, 3 reps
WOD RX: 10+19
Tempo Front Squats
All sets of 5
185/205/205/210/215
WOD
As Rx’d
Rounds=11+6 reps (3 front squats)
Tempo front squats
4 sets of 5
205-235-255-275
1 set of 3 @305 failed fourth rep
Wod RX’D
10 rounds
Good job today everyone
2.3 mile run
Strength: Tempo front squats
4@135, 4@155, 3@175, 3@175, 3@175
WOD Rx:
6 rounds + 13 reps (3 S2O)
2.3 mile run
Front Squats sets of 3
205-235-255-275-305(2)
WOD Rx:
9+6
Didn’t have much business being in the gym today, long tough week and thoroughly worn out
Tempo front squats
1. 145 (3)
2. 155 (4)
3. 155 (4)
4. 155 (4)
5. 155 (4)
WOD Rx
10 + 1 DL
all pull-ups unbroken butterfly until last 2 rounds
Core work
Strength- social hour with Steph Chrissy and Jordan
WOD rx 11 rounds. Thanks for the push Sonya
Love this picture Nicole!
Tempo front squats
135lb X 3
155lb X 3
160lb X 3
165lb X 2
170lb X 1
WOD
RX
8 rounds + 6 reps
WOD R’d
8 + 13 (3 S2O)
Strength- cluster work-
Build up to 3 connected @135
WOD RX+
8 + 11 (1 S2O)
Had to break CTB up by round 3
Tempo FS
I did 2 EMOM @135# for 15 min
Wod w 85 because I misread weight
5 rds 2 lunges