Sprint Rounds For Time:
Rd 1 = 400m Row, Run or 1km A-Bike
-1 Rope Climb 15′ RX+ Legless MRX 10′
-15 Hang Squat Cleans
-1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 2min
Rd 2 = 200m Row, Run or 0.5km A-Bike
-10 HSPU
-15 Back Squats
-20 HRPU
Rest 2min
Rd 3 = 200m Row, Run or 0.5km A-Bike
-10 Pull-Ups
-15 Thrusters
-20 T2B
Rest 2min
**Repeat Round 1* (Compare Times)
Loads = 115/75 RX+135/95 MRX 95/65
Strength: BS/FS
225: 5/5
255: 5/5
275: 5/2
WOD Rx’d (bike)
Through 12 HSC in last rd
Alternating Back Squats and Front Squat E3MOM
5 BS@225#
5 FS@185#
5 BS@275#
5 FS@225#
5 BS@315#
1 FS@275#
WOD
As Rx’d with Row
Everything unbroken
1: 2:53
2: 2:13
3: 2:32
4: 3:18
Total time=16:56-6:00(rest)=10:56
Strength-
5BS@225
5FS@205
5BS@245
5FS@225
5BS@255
5FS@235
Wod Rx- all AAB
20:45-6:00(rest)- 14:45
Alternating Back Squats and Front Squat E3MOM
5 BS@225#
5 FS@185#
5 BS@275#
5 FS@225#
2 BS@315#
2 FS@275#
WOD
As Rx’d with Row
Everything unbroken
Total time=17:59-6:00(rest)=11:59
**Very little was actually unbroken, maybe the rope climbs and the HSPUs. That is what I get for copying over Breck’s post**
Back sq 5 ea @ 85-115-125
Front sq 5 ea @ 85-95-95
WOD w/55#, 10’rope, 2 abmats for hspu, GHD sub for T2B
1. 3:58
2. 3:53
3. 5:10
4. 395m row @ time cap
Back Squat- worked up to 195#
Front Squat- stayed at 165#
WOD Rx w/ AAB:
Round 1: 3:30
Round 2: 3:32
Round 3: 5:06
Round 4: 4:16
Total time 16:24 (22:24 including rest) *missed the cap.
Strength-
5BS@135
5FS@135
5BS@155
5FS@155
5BS@175
5FS@175
Wod Rx- w/ Row (Modified 3 Wall Walks for 10 HSPU)
1: 3:23
2: 3:03
3: 5:57
4: 3:45
22:08-6:00(rest)- 16:08
Strength-
5BS@135
5FS@135
5BS@155
5FS@155
5BS@175
5FS@175
Wod MRx- w/ Row
1: 4:12
2: 4:23
3: 6:04
4: 5:21
26:00-6:00(rest)- 18:00
BS
5@225
5@275
5@315
FS
5@185
5@225
2@275
Wod RX w/ row
17:32-6:00 (11:32)
FS and BS 5 @ 165
WOD rx
1: 3:59
2: 3:12
3: 4:41
4: 8 HSC
Yikes
FS – 5@185
BS- 5@225
FS- 5@245
BS- 5@275
FS- 2@275
BS- 5@275
Wod Rx- 10 HSC on the 4th round at cap
All row
Back squats (from hatch programming)
8@295
8@320
6@365
6@385
Wod RX+ w/row
19:26-6:00 13:26
BS 155-165-175
FS 135-145-155
Forgot to take pic of board for splits: 20:40 total
Back squats: 180×8, 195×8, 220×6, 235×6
Front squats: 140×5, 165×5, 175×5, 190×5
WOD with 95# barbell, bike, all other movements RX’d:
18:57-6:00=12:57
Light lift day
Back squats up to 115
Front squats up to 115
WOD (75lb on all)
1.Bike
Scaled rope
4:57
2. Bike
HSPU with 2 ab mats
3:23
3. Bike
8:02
1 round only @ 21:00
Back squat and front squat (lighter due to some knee pain)
7BS @155#
5FS @155#
6BS @165#
5FS @155#
7BS @175#
6FS @155#
WOD Rx w/row
1. 4:00
2. 2:48
3. 3:31
Repeat of 1. 4:13
20:32-6 rest = 14:32
Tabata abs