2 RFT:
-9 HSPU RX+ Strict MRX 2/4″ Rise
-15 Ring Dips RX+ Strict MRX Bar
-21 Barbell Push-Ups MRX Push-Ups
-15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
-9 C2B Pull-Ups MRX Pull-ups
-2 Rope Climbs 15′ RX+1 Legless 1 w/Legs MRX 2×10′ or 1×15′
2 RFT:
-9 HSPU RX+ Strict MRX 2/4″ Rise
-15 Ring Dips RX+ Strict MRX Bar
-21 Barbell Push-Ups MRX Push-Ups
-15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
-9 C2B Pull-Ups MRX Pull-ups
-2 Rope Climbs 15′ RX+1 Legless 1 w/Legs MRX 2×10′ or 1×15′
Bench – did DB bench. Pause @ bottom
6@50; 5@55; 5@55; 4@60; 4@60
*
WOD modified (3 wall walks for HSPUs, used 115; did ring dips (substandard ))
Was capped – completed up through 3 C2B. Finished the rest of the round after 16 minutes.
Pause bench:
6 @ 225
5 @ 235
4 @ 245
3 @ 245
Fin
WOD w/bar dips
15:04
Strength & Conditioning
Pause Bench w/ DB’s
Bike for cals
WOD MRx (3 wall walks – 12′ Rope Climbs)
13:55
thanks breck!
Pause BP-
6@185
5@185
4@185
4@165
4@165
Wod Rx as written-
13:23
Bench w/3sec pause 6-5-5-4-4@55-65-65-65-75
Modified: 55#, knee pushups, 2abmats for hspu
13:54
Bench
95-100-105
Wod rxd
13:07
15min AMRAP
-Sled Pull (down = pull/ back = drag)*no weight on sled
-5 Tire Flips (Jump over each time)*325# Tire
-15cal Ski Erg
4rds + 1/2 full sled pull
thanks breck!
Strength:
170-170-185-185-195
WOD Rx
12:05
Strength:
155-165-165-165-165
WOD Modified (3 Wall Walks, 15 Bar Dips, 21 BB P/U, 15 95# Snatches, 9 P/U’s, 2 Rope Climbs)
1 + 1 rope climb
(2nd round could not get the last rope climb, 3 attempts only 1 to 15′).
Bench w/ 3 second pause
135,185,185,205,205
Wod RX
7:55
You’re jesting.
Bench Press w/3 second hold in bottom
6@185#
5@200#
5@200#
4@215#
4@215#
WOD
As Rx’d with strict DB HSPU’s (wrist not ready yet)
Time: 13:18
mixed strength of bench, butterfly c2b, and dips
WOD RX except dips. Did 5 strict on bars and 10 purple banded: 14:59
Pause bench
All sets @185lbs
Wod RX+
11:01
Bench Press w/3 second hold in bottom
6@255#
5@275#
4@275#
4@275#
3@275#
WOD
As Rx’d
Time: 11:00
Wod. Rx’d. Strict HSPU
~9.5 minutes.