For time:
1000 Meter row or run
50 Wall Ball Shots 20/14#, 10/9’ Rx+20/14, 11/10’ MRX 20/10#, 9’
800 Meter row or run
40 Wall Ball Shots
600 Meter row or run
30 Wall Ball Shots
400 Meter row or run
20 Wall Ball Shots
200 Meter row or run
10 Wall Ball shots
WOD 27:53
Run and 35# KB goblet squats
100 sit-ups
Strict Press 5@ 55/60/65
Push Press 3@ 70/75/80
Split Jerk 1@ 85/90/95
WOD MRx
27:15
Strength-
5-5-5 SP@ 75,95,115
3-3-3 PP@115,135,155
1-1-1 push jerk@165,185,205
Wod- “Oklahoma standard” (thanks for posting Stephanie)
4 rounds of:
19 burpees
19 goblet squats (55# KB)
95 DU’s
Then:
168 push ups
(Took me around 14 mins to complete these)
36:43
Strength
SP 5 ea @ 45-50-55
PP 3 ea @ 65-75-80
PJ 1 ea @ 85-95-105
Skipped the WOD – helping install fence.
Strength E2MOM
SP 5 @ 155-155-155
PP 3 @ 205-235-235
SJ 1 @ 265-285 (failed)
WOD Rx’d=22:41
got to use the office gym today
Oklahoma Standard
4 Rounds
19 Burpees
19 Goblet Squats w/50# DB
95 DUs
**forgot my jump rope so I did lateral jumps over the 50# DB
FINISHER: 168 push-ups
Total time was 32:31
those lateral jumps are a lot harder than my DU’s…was definitely missing my jump rope on this one.
Strength
E2MOM
Strict press with car jack (85#)
3 Sets of 5
Push Press with car jack
3 Sets of 5
One arm push jerk with block of steel (53#)
3 Sets of 5 with both arms
WOD
With runs and block of steel (53#) thrusters
Time: 26:37
Strength
65-85-95
WOD w/rowing and pushups
26:11
Strength-
5-5-5 SP@ 95 for all 3 sets
3-3-3 PP@ 110, 130, 150
1-1-1 split jerk@ 170, 180; 200
*
WOD rx: 20:45
Wod rx* 14# ball to 11ft
20:39
All row
CF Huntsville
PP to SJ Strength E2MOM
4 PP to 3 SJ @105
3 PP to 2 SJ @115
2 PP to 1 SJ @135
1 PP to 1 SJ @155
1 PP to 1 SJ @155
WOD A mile & a barbell by DB @115#
400m Run
4 G2O
200m Run
2 S2O
400m Run
4 G2O
200m Run
2 S2O
400m Run
4 G2O
7:39 (2019 w/rowing was 9:12)
Both years barbell unbroken
According to Chrissy I’m getting to be quite the quick runner! You all better watch out!!! HA HA HA
Tabata abs
Last PP to SJ was 165#
SP 5-5-5 all at 75#
PP 3-3-3 all at 95#
PJ 1-1-1 all at 115#
Wod w/ run and 35# KB goblet squats
30:53
Gymnastics conditioning for strength
Wod rx with row except had to throw to a 8ft target
Time=22:41