5min AMRAP
-15 KBS 55/35# RX+70/55# MRX 45/25#
-10 T2B or 10 WallBall Sit-Ups 20/14lbs 20/10
– 5 Sumo Deads 275/185 RX+315/215 MRX 225/155
3min Rest
5min AMRAP:
-15 KB SDHP
-10 Barbell Push-Ups
-5 Regular Deads
*Athletes Choice on which AMRAP to Start*
Bench: 225(6), 245(4), 275(2), 315(1)
Sumo DL: 275(6), 315(4), 345(2), nope(1)
WOD Rx’d in order written (T2B)
2 + 26
3 + 25
Strength & Conditioning:
Bench: 135# (6reps each set)
Sumo DL: up to 245# (5 reps each set)
*10 GHDs after each set (8rds)
WOD – MRx…ish (DL & SDL – 225#; 53#KB; Bamboo V-ups)
*Did it in order as written
1. 3rds even
2. 3rds + 10 BB Push-ups
thanks breck!
Strength-
BP- 6@185, 4@205,2@205,1@245
SDL-6@225,4@275,2@305
Wod Rx in order as written
1) 2+23
2) 3+13
*2@225 on third set of BP
Bench 6-4-2-1@65-75-80-85
Sumo DL 6-4-2-1@155-175-195-215
1. WOD 2 w/reg push ups = 3 rds + 5 KB SDHP
2. WOD 1 MRx = 3 rds + 10 KBS
Sumo DL
6@175, 4@195, 2@215, 1@235
Bench
6@95, 4@105, 2@115, 1@125
WOD Rx w/TTB
1. 2 rounds + 5 TTB
2. 3 rounds
little smoker
5min AMRAP
5 Pass through w/ Parallettes
7 KB Swings (53#)
9 WB Shots (20#/10′)
3rds even
thanks breck! Nicole – fist bump, good work today!
Strength-
BP- 6@155, 4@175,2@195,1@215
SDL-6@185,4@235,2@265, 1@265
WOD with 255#, 55#KB, T2B
1) 2+26
2) 3
Strength-
BP- 6@155, 4@175,2@195,1@215
SDL-6@185,4@235,2@265, 1@265
Outside at Muscle-Beach- Awesome Weather!
WOD MRx(ish) with 225#, 55#KB, T2B
1) 3 even
2) 3 + 19
Strength-
BP- 6@155, 4@175,2@195,1@215
did six 400# tire flips each round in place of DL
wod w/regular DL for both
1) 3+15
2) 4 even
Sumo DL
6@375, 4@425, 2@455, 1@4855
Bench
6@275, 3@315, 1@335
WOD Rx+ w/TTB
1. 3 rounds + 1 TTB
2. 3 rounds + 2 deadlifts
*485
Sumo DL: 315, 345, 375, 405 (Pr)
Bench: 185, 205, 225
Wod RX +
1. 3 rounds even
2. 3+10 SDHP
Strength
Regular DL
275-345-415-485
Bench
185-215-255-300
Wod rx* (all regular DL)
Order as written
1. 3+ 1 TTB (all ttb)
2. 3+6 BBPU (lots of standing around looking pathetic)
Strength:
Bench Press – 6@205, 4@225, 2@255, 2@285
Sumo DL – 6@275, 4@315, 2@365, 1@415
WOD as Rx:
1. 4 rounds
2. 4 rds + 2 SDHP
WOD Rx’d W/T2B
3 +27
4+5
Strength:
Bench. 135,185,215,235
Sumo DL 225, 255, 275, 325
WOD 1 RXd with WB sit up
2Rds + 20 reps
WOD 2 RXd
3 rounds.
Strength:
Bench: 95, 115, 125, 135
Sumo DL: 195, 215, 225, 245
WOD 1 RXd with WB sit up
3+ 18
WOD 2 RXd
3+ 18
Bench: 65,65, 70.70
Sumo Deadlift: 65,85,05,105
WOD 1 w/25#KB, sit ups w/10# ball, 105# SDHP
2 rds + 13 KB
WOD 2w/25# KB, knee push ups, 105# DL
2 rds + 15 KDB, 10 push ups and 1 Deadlift