Wednesday, July 15, 2020

For time: 
1000 Meter Row or run or 2.5km bike
30 Handstand Push-ups Rx+Strict MRX 2/4”Riser
20 Dumbbell Squat Cleans 45/30# Rx+50/35# MRX 40/25#
10 Devils Press

29 thoughts on “Wednesday, July 15, 2020”

  1. Jeremy Fullingim

    Warm up rounds w/45# DB for 5, #50 for 3, #55 for 2. Pike push-ups instead of HSPU
    *
    WOD modified (pike push-ups for HSPU) redt if WOD Rx version (rowing)
    1k row (1:31); finished WOD @ 9:47
    *
    Post 2k row.

  2. 5 mile run

    Activator:
    100m row
    5 DB squat cleans: 30#
    5 HSPU 4” deficit
    5 DP 30#
    3 with 35# DB’s and 6” deficit hspu
    2 with 40# DB’s and 6” deficit hspu

    Wod as rxd (row)
    9:03
    Slipping and sliding on those hspu’s!

  3. Activator
    Db moves 45-55-65
    Kipp hspu
    Row

    Wod rx (row)
    8:07
    Row 3:55
    Hspu unbroken
    Db squat clean 8-7-5
    Devil p 3-2-5

  4. Activator
    Row – 19.4, 17.7, 17.2
    DB Squat Cleans: 5@45-3@55-2@65
    Shoulder Press: 5@115-3@135-2@140(1)
    Devil Press: 5@45-3@50-2@55
    WOD rx – 12:02

  5. Would love to invite any and all CFJ-ers out to our Bixby Spartan Football Night of Champions tonight. The event will begin at 8:15 pm and typically wraps up by 9pm. Each varsity (10-12th grade) athlete will have a chance to PR their squat clean!
    *We are asking that spectators practice social distancing and use a face cover (not required)
    Below is a link that demonstrates the energy and excitement of the event!

    https://youtu.be/xZ-XiWacNN8

  6. Great pic, Jess – you are awesome!

    Activator
    did 20# for the first round and 35# for the 2nd and 3rd rounds
    *2 wall walks each round in place of HSPU’s
    *did 5 reps of DB squat cleans and DP each round

    WOD w/ 35# (I didn’t look very hard for any 40# Db’s – so I stuck with the 35’s – lol)
    10 wall walks in place of 30 HSPU

    10:38

    thanks shannon

  7. Activator:
    Round of 5’s w/ 45# DB’s/ SHSPU
    Round of 3’s w/ 55# DB’s/ SHSPU
    Round of 2’s w/ 65# DB’s/ SHSPU

    WOD Rx:
    9:14

  8. Activator: (or as Tyler calls it… WOD-1) 🙂
    DB movements up to 50#
    Strict HSPU
    Row

    WOD:
    Rx’d weight
    Run
    HSPU – all strict with 1 ab mat
    13:40

  9. Activator: 75 DU, Devils Press (5, 3, 2), 3 Wall Walks, DB SC (5, 3, 2) weights at 30, 40, 45#
    WOD RX: 9:53

  10. Strength
    100m rows
    20lb DB weight for all

    WOD
    15:55/20lb DB

    1000m row
    15 Box push up/ 15 DB strict press
    20 DB squat clean
    10 devil press

  11. Warmup @15# and Strict Push Ups

    WOD @15# and Strict Push Ups
    14:37
    First time doing the Devil’s Press and my legs are totally destroyed. Squats were rough.

  12. Activator
    Rows- :25, :21 and :19
    DB Squat Cleans- 30, 35 and 45#
    HSPU- kipping, 2” deficit and 4” deficit
    Devil Press- 30, 35 and 45#

    WOD Rx
    11:10

    Kari Pearce Power Abs

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