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**
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**
DL/Sumo DL
7/7 @ 275
5/5 @ 315
No mas
WOD Rx’d (bike)
3:58
4:00
4:07
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
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
DL 7@315 5@375 3@445
Sumo DL 7@315 5@375 0@500
Wod RX+ w/ Row
2:56
2:58
3:00
Total time 12:54
Score- 3:00
Wod rx* (conventional on all)
2:28
2:29
2:26
Total 11:23 – 4:00 = 7:23
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
WOD
Row, 125lb deadlifts, 45lb kettle bell
GHD SU and rowed
Round 1 3:30
Round 2 3:21
Round 3 4:05
DL 3@365
SDL 3@365
Wod RX
1. 2:43
2. 2:56
3. 2:51
Slowest round 2:56
Wod. 225# / row
2:49
2:29
2:43
(12:01 total time)
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
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
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
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
WOD w/ 55# SDHP for DL
2:56
2:51
2:55