Wednesday, January 22, 2020

6min AMRAP:
-800m Run or Row or 2km A-Bike
-20 KBS 55/35# RX+70/55# MRX 45/25#
-Max KB Goblet Lunges (alt legs stationary)
Rest 2min
4min AMRAP:
-400m Run or Row or 1km A-Bike
-10 Deads 155/105 RX+ 185/125
-Max Hang Squat Cleans MRX 115/75
Rest 2min
2min AMRAP:
-200m Run or Row or 0.5km A-Bike
-Max Back Squats

20 thoughts on “Wednesday, January 22, 2020”

  1. Back Squats @ Deadlifts (Alternating E2MOM)
    10 BS@225#
    10 DL@245#
    5 BS@255#
    5 DL@295#
    5 BS@295#
    5 DL@345#
    5 BS@315#
    5 DL@365#

    WOD
    As Rx’d with Row
    1: 47 Goblet Lunge Steps
    2: 18 Hang Squat Cleans
    3: 17 Back Squats
    Total Reps=82

  2. Strength:
    DL: Up to 225#
    Squats: Up to 205#

    WOD: KB @ 55#, Barbell @ 135#
    1: 30 Goblet Lunge Steps
    2: 11 Hang Squat Cleans
    3: 11 Back Squats

    Total: 52 Reps

  3. Strength:
    DL: Up to 225#
    Squats: Up to 205#

    WOD: KB @ 55#, Barbell @ 115#
    1: 30 Goblet Lunge Steps
    2: 10 Hang Squat Cleans
    3: 15 Back Squats

    Total: 55 Reps

  4. Back Squats @ Deadlifts (Alternating E2MOM)
    10 BS@225#
    10 DL@315#
    5 BS@275#
    5 DL@375#
    5 BS@295#
    5 DL@405#
    4 BS@315#
    3 DL@435#

    WOD
    As Rx’d with Row
    1: 35 Goblet Lunge Steps
    2: 15 Hang Squat Cleans
    3: 17 Back Squats
    Total Reps=67

  5. Back Squat
    10@155
    5@185
    5@205
    3@225
    DL
    10@195
    5@245
    4@275
    2@295

    WOD Rx w/all rowing
    40 KB lunges (3:11 on the row)
    7 Hang Squat Cleans (1:35 on the row)
    11 back squats (:45 on the row)

    Tabata abs

  6. Chadwick Warren

    Deadlifts and overhead squats
    DL
    10@ 355 5@465 5@465 5@465
    Ohs 5@135 5@165 5@185
    Wod RX+ all row
    46 goblet lunges
    15 HSC
    21 back squats
    Total reps 82

  7. 10 back sq @ 140
    10 deads @ 165
    5 sq @ 160-200
    5 deads @ 190-230

    800m row
    20 kbs @ 35lb
    Max kB lung @ 20

    400m row
    10 deads @ 125lb
    Max HSC @125 X 6

    200m row
    Max back squats @ 125lb X 10

  8. First this week, been sick
    Strength
    E2m
    10 DL 145# and 10 barbell pushups alternated with 10 bar dips and 10 barbell pushups

    Wod mod
    Bike, 115# and goblet squats
    50 G squats
    22 F squats
    20 B squats
    = 92 modified like a mutha

  9. DL, 85,85,105,105
    BS 55, 55, 65 ,65
    WODS w/ all rows 25# KB, 35# hang squat cleans, DL, 75#, BS 35#
    10 Lunges
    10 Hang Sq Cleans
    10 back squats

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