Friday, January 3, 2020

3 RFT: 
-5 Deadlifts 315/215 RX+ 365/235
-10 Russian KBS MRX 275/185
-15 WallBall Sit-Ups 20/14 MRX 14/10
-15cal Row or A-Bike
-10 Russian KBS 2/1.5pd MRX 1.5/1pd
-5 Sumo Deadlifts
Rest 2min After Each Round
**Score is Slowest Round**

14 thoughts on “Friday, January 3, 2020”

  1. Chadwick Warren

    DL 7@315 5@375 3@500
    Sumo DL 7@315 5@375 3@500
    Wod RX+ W/ Bike Cals and GHD sit-ups
    2:25
    3:08
    2:50
    Total time 12:23
    Score- 3:08

  2. Strength-
    DL- 7@225, 5@275, 2@315
    SDL- 7@225, 5@275

    Wod- Mrx weight on DL and SDL (275#). All bike
    1) 2:46
    2) 2:44
    3) 2:59
    Score- 2:59

  3. Strength:
    7 DL @ 315#
    7 SDL @ 315#
    5 DL @ 315#
    5 SDL @ 315#
    3 DL @ 345#
    3 SDL @ 345#

    WOD Rx
    1. 2:48
    2. 3:02
    3. 3:20

    Score: 3:20

  4. Strength DL&SDL
    DL 9@195
    SDL 7@225
    DL 6@255
    SDL 5@255
    DL 4@285
    SDL 3@265

    WOD Rx
    1. 3:15
    2. 3:32
    3. 3:32
    14:19 finish time
    Score 3:32

    Abs

  5. DL 7 2@115, 5 @115, 3@125
    SDL: same as above

    WOD w/10# ball, 85#, 25# KB

    1. 4:55
    2. 4:57
    3: 4:27
    Finish time 18:19
    Score: 4:57

  6. DL/Sumo DL 7-5-3 ea @ 165-185-195

    WOD w/155# DL/SDL, 25#KB, 10#WB
    1. 3:38
    2. 3:51
    3. 3:48
    Finish time = 15:17
    Score = 3:51

  7. Strength
    Alternating Deadlift and Sumo Deadlift
    DL=9@205
    SDL=9@205
    DL=7@275
    SDL=7@275
    DL=5@315
    SDL=5@365

    WOD
    MRX with bike and 20# ball
    1: 2:37
    2: 3:08
    3: 3:16
    Total time=13:01
    Score=3:16

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