For Time:
200 Meter run/row
80 Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
400 Meter run/row
60 Kettlebell swings
600 Meter run/row
40 Kettlebell swings
800 Meter run/row
20 Kettlebell swings
For Time:
200 Meter run/row
80 Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
400 Meter run/row
60 Kettlebell swings
600 Meter run/row
40 Kettlebell swings
800 Meter run/row
20 Kettlebell swings
5 rounds EMOM : 3 minutes
1st min- 5 Bench press @ 155
2nd min- 5 strict pull-ups
3rd min- rest
*
WOD rxd (rowed): 18:54
Bench: 5 @ 185, 205, 225×3
5 strict pull-ups each round
WOD Rx’d (running)
22:58
Bench 5 ea @ 55-65-65-70-70
Practiced strict pull-ups
WOD MRx = 23:31
200-400 run, 600-800 row
Strength & Conditioning
5rds
1st min: Bench @ 135# (6 reps)
2nd min: Strict PLU’s (5 reps)
3rd min: 10 Burpees
WOD Rx (all row)
20:40
…i want to be like sabrina and molly when i grow up! super rock stars those two!!
Bench:
5 @ 225, 245, 265, 275
3@315
WOD Rx’d (running)
19:58
Strength:
Bench 5 ea @ 95-105-105-110-110
Practiced strict pull-ups
WOD RX w/row (did 920m row instead of 800. I was in the zone lol)
19:33
Strength
Bench press 75/85/95/105 (got 3)/95
Pullups – 5 strict/connected 10 kipping on rounds 2-3/connected 7 round 4/tried L pull-up then 1 15# weighted strict
WOD RX with running 20:59
Bench: 100# x5, butterfly practice
WOD @20#KB & Run 18:24
Strength:
5 bench press: 205, 205, 205, 215, 235
Pull-up: 3L 3 kip, 4X 3 strict+3 kip
WOD: Row w/55#
25:25
Strength:
Bench Press:
sets of 5 @ 185, 205, 205, 205, 205
Pull-ups:
2 rounds of 5 strict L & 5 strict
3 rounds of strict chest to bar: 7, 6, 5
WOD Rx: (all bike)
18:08
Odd: Bench press 5@115, 120, 125, 125, 3@135 (Chest is so sore from ring dips, struggled today)
Even: 5 strict pull-ups each round
Wod as rxd with running
17:00
All kbs unbroken
Bench
185,205,205,225,225
Strict pull ups
5 sets of 5
Wod RX w/ run
17:06
WOD Rx (55#) w/ run:
22:28
Strength
1st min – 12 GHD
2nd min – bench x5 205-205-205-225-235
Wod rx (row)
17:46
Strength/Skills
5 Rounds of:
1st min: 5 L Pull-ups into 5 Strict Pull-ups
2nd min: 5 Bench Press @ 205#
3rd min: Rest
WOD
As Rx’d with Run
Time: 20:16
Strength with steph and Miranda
All bench @ 115
Yesterday’s WOD
10 T2B
10 pistols
10 push ups
17:35 started 10 seconds late so 17:25
85-105-105-115-115
WOD RX RUNNING: 18:32
Strength
Bench 70# DBs x 7 each rd
7 strict pull-ups each rd
–
Wod 45# kB
Row
= 19:23
kB unbroken, slow row
–
SAM STONE
Bench 75# x 5
Pull-ups 10-15 pull-ups
Wod w 30# – all run
= 24 ish
Bench Press
75 X 10
80 X 10
85 X 10
95 X 10
105 X 5
WOD
All Run
100 kbs
100 kb jerks
With 25lb kb
22:07
Bench Press
5@ 135-135-135-145-145
WOD Rx all rowing
17:32
Set the KB down once on the 60 (35-25)
Abs
5 C2B butterfly x5 rounds in strength
Wod
Run and 30# DB swings
25:27
Strength:
5 bench press @ 135#
Pull-up: strict 10, 10, 8, 8, 8
WOD: Row w/55#
25:08