3min AMRAP
-6 Hang Clean 95/65 RX+135/95 MRX 75/55
-6 S2O
-3 Bar Facing Burpees
2min Rest / Add Wt.
3min AMRAP:
-7 Hang Clean & S2O 115/75 RX+155/105 MRX 95/65
-35 Doubles
2min Rest / Add Wt.
3min AMRAP:
-6 Hang Clean 135/95 RX+185/125 MRX 115/75
-3 S2O
-6 Over Bar Burpees
6 strict press; 3 HC to 3 S2O; 4 strict press – used 95
2 HC & 2 S2O; 2 strict press – used 115
1 HC to 1 S2O; 1 strict press; 1 HC to 1 S2O – 135
*
1st AMRAP rx: 5 rds
2nd AMRAP (rx weight; 35 skier jumps): 2 rds + 10 jumps
3rd AMRAP rx: 3 rds
Strict Press: 6 @ 135, 4 @ 155, 2 @ 175, f @ 185
HPC/S2O: 3 @ 185, 2 @ 205, 1 @ 225, f @255
WOD Rx’d
5 rds + 3 reps
2 rds + 7 reps
3 rds + 2 reps
Strength & Conditioning:
Cleans & Presses (75#/95#/115#)
Cals on bike
1st AMRAP Mrx: 4rds + 6reps
2nd AMRAP Mrx: 2rds + 7reps
3rd AMRAP Mrx: 2rds + 6reps
good to see the 6am group! thanks breck!
Wish I could be there today. See you all later this week.
Strength-
Strict Press- 6@95,4@135,1@135, f@155
HC to S2O- 3@115,2@135,2@155,1@185,1@205
Wod-Rx as written
1) 5+6
2) 2+4
3) 3+2
Strict press 1@155
HPC-S2O 1@205
Wod RX
1. 5+3 HPC
2. 2+20 dubs
3. 3+5 HPC
Strength-
Strict Press- 6@155, 4@175, 1@205, 1@205
HC to S2O- 3@185,2@225, 1@255, 1@275
Wod-Rx+
1) 4+12 reps
2) 2+7 reps
3) 3 even
Did this one from home today
Strength- worked up to 135# (started with 95#)
WOD: RX as written
Round 1: 4 even
Round 2: 1+ 14 reps *had some equipment issues
Round 3: 2 even
17min EMOM
5 dball over the shoulders (100#)
3/2/1 – strict PLU
*first 5 did 3 strict plu’s
*second 5 did 2 strict plu’s
*last 7 did 1 strict plu (was smoked)
Thanks breck
Strength-
Strict Press- 6@115, 4@115, 1@135, 1@135
HC to S2O- 3@135, 2@155, 1@175, 1@185 (failed)
Wod-Rx
1) 4
2) 2+3 reps
3) 2 + 2 reps
Strict press up to 95#
HPC-S2O up to 125#
Wod RX (with 70 singles instead of dubs in second wod)
1. 4 + 4 HC
2. 2+10 singles
3. 2 + 6 HC
Strict press up to 135#
HPC-S2O up to 185#
Wod RX (Modified)
1. 4 + 3 HC
2. 1+5 cal A Bike ( Subbed 7 cal A Bike for 35 DU’s)
3. 2
WOD rx
1: 5 rounds
2: 2 rounds + I think 5 S2O
3: 3 rounds
Strength
strict press: 135-155-175-195
hang clean-oh: 125-155-175-205
WOD Rx* (subbed 7cal bike for 35dub)
1. 4 rounds
2. 3 rounds
3. 3 rounds
I hate burpees
Strict Press: 95-135-145-155
HPC/S2O: 135-185-205-215
WOD Rx’d
5 rds + 1 reps
2 rds + 7 reps
2 rds + 9 reps
Strict press
95-100-105-115
HC to S2O
115-135-145-155
WOD Rx+
1- 5 + 2 HC
2- 2 + 1 HC/S2O
3- 2 + 1 OBB
Tabata abs
Strength:
Strict press up to 165# (fail 185#)
HC to S2O up to 185# (fail 205#)
WOD Rx:
4 rounds + 7
2 rounds + 2
2 rounds + 4
Strength:
Strict press: 3@135#
1 HC to S2O: 1@205
WOD RX+
1: 3+7
2: 2 even
3:1+4
Strict Press: 6 @ 95, 4 @ 95, 2 @ 105, 1 @ 115
HPC/S2O: 3 @ 115, 2 @ 125, 1 @ 135, 1 @145
WOD Rx’d
4 rds + 1 hang clean
2 rds + 5 hc&j
2 rds + 1 burpee
Strict press 6-4-4-4@55
HC-S2O 3-2-1-1@75-85-95-105
WOD 1 MRx = 3 + 4 S2O
WOD 2 65#, singles = 2 rds + 5 Hc/s2o
WOD 3 MRx = 2 + 4 HC
Core & shoulder
Strict press
65-75-85-95
HPC & S2OH
105-115-125-145
Wod rxd
5 rds
3 rds
3 + 5 HC
Strict Press
55-55-55-60
HPC & S2OH
55,55,60,65
WODS WITH 55# and mogel jumps
2 rds + ??
1 rd+ 1 HPC & S2O)
1 rd + 3 over bar burpees
Not real sure on last one…couldn’t read my own writing!
Strict press to 85
HPC/S2O to 100
All rds with 55lbs and subbed 70 singles for 35 dubs
4+6
2+6
3+3
WOD RX,
1: 4+2
2: 2+2
3: 2+1
Strength: strict press to 155# 1x
HPC to s2o up to 215# (failed 225#)
WOD Rx.
1. 4rnds
2. 1 + 4lifts
3. 2 + 5hpc
Strict Press & Hang Clean to S2O E2MOM
I used Dumbbells due to bmx wrist injury
6 SP@45#DB’s
3 HC to S2O@ 45#DB’s
4 SP@50#DB’s
2 HC to S2O@50#DB’s
2 SP@55#DB’s
1 HC to S2O@55#DB’s
1 SP@65#DB’s
1 HC to S2O@65#DB’s
WOD
With DB’s and knuckles down burpees
1: Rounds=4 with 45# DB’s
2: Rounds=3 with 50# DB’s
3: Rounds=3 with 55# DB’s