For time:
800 Meter run
70 Box jump overs 24/20” MRX 20/18”
600 Meter run
50 Wall Ball Shots 20/14# 10/9’ Rx+ 20/14# 11/10’ MRX 20/10# 9’
400 Meter run
30 Kettlebell Swings 70/55# MRX 55/35#
200 Meter run
10 Ring Muscle ups MRX Burpee Pull-ups
For time:
800 Meter run
70 Box jump overs 24/20” MRX 20/18”
600 Meter run
50 Wall Ball Shots 20/14# 10/9’ Rx+ 20/14# 11/10’ MRX 20/10# 9’
400 Meter run
30 Kettlebell Swings 70/55# MRX 55/35#
200 Meter run
10 Ring Muscle ups MRX Burpee Pull-ups
Bench press:
7@135; 5@165; 3@185; 2@185; 1@195; 1@195; 1@215
*
WOD rx format, WB, KB. Rowed instead of run; used 20” box for step overs; did burpee pull-ups
– @ 20 min cap- completed up through 3 burpee pull-ups
* finished the last 7 burpee pull-ups after cap.
Bench:
1 @ 315 (f @ 325)
WOD w/bike, burpee C2B
19:58
Bench press
85-105-115-125-135-145-155
–
Wod as rxd
Made it through 5 RMU at time cap
Got to the mu’s with 3 mins left – All singles and false grip. Happy to finally do them in a workout!! Fun workout today
Strength
DB bench with 70# x 10 each set; 5 strict pull-ups between
–
MOD WOD
bike, step up and overs on (20”) Junior varsity box; 70# kb, burpee pull-ups
= 18:36
Bench press 85/95/100/105/110/115/125 PR
WOD w/running
Box step overs
14# Wallball
35# KB
Burpee pull-ups
Got through 4 burpee pull-ups
Strength up to 135 (10# pr), failed 140, but I think that’s because my lifting parter was doubting me…
WOD w/ row, step-overs, GHD subbed for WB, 55#kb, burpee pull-ups
20:00
Bench
7@185
5@225
2@245
1@265 (PR)
1@270 (f)
Wod RX
18:22
Bench press-
7@165, 5@185,3@205,2@225. Stopped there. Still nursing the shoulder
Wod Rx’d:
Time capped after 5 ring mu’s(2/2/1)
*came in from 200m run at 17:33 to do ring mu’s
Bench
7@255
5@275
3@295
2@315
1@335
1@365
1@385(failed)
Wod RX
Through 5 MU at time cap
Bench Press
E2MOM
7@135#
5@185#
3@205#
2@225#
1@245#
1@275#
1@285#
WOD
As Rx’d
Time: 18:19
Strength – 75, 80, 85, 95, 100, 105, 110
WOD – Rx thru 75 meters on the last 200 meter run.
Bench – close grip
135-155-185-195-205-225-235(pr for C.G.)
—
Wod. Rx’d
7 Ring MU at time cap
Strength
185-225-255-275-315-335
Wod rx* (all bike)
18:57
Ring mu 4-2-2-2
Strength: Bench Press
7@185, 5@205, 3@225, 2@245, 1@265, 1@295
Felt good, went for 315(f)
WOD Rx* (biked due to L-achilles)
– had to be cautious on the box jump overs
17:34
Nice job on that bench. Almost had 315. I think 310 would have been there.
Thanks Jim!
Bench
75-85-95-105-115-125-135
WOD all RX except burpee pullups for MU
made it through KBS at cap, finished at 23:15
Bench 7-5-3-2-1-1-1 @ 55-60-65-75-80-85-90
WOD w/rowing, 10# WB, 18” step overs, 25#KB
Made it to 2 burpee pull-ups at time cap
Strength & Conditioning:
E2MOM – 5rds
-Bench (7reps/5reps/3reps/2reps/1rep) 135/155/185/195/205
-10 cal on bike
WOD Rx (even did the running)
hit the cap coming in after my 400m
..allergic to wallballs! thanks breck
Bench
7@135
5@165
2@205
1@235
1@255
1@275 (PR)
1@285 (f)
WOD: adjusted for right knee
SkiERG for all runs
Very slow box step ups (left leg only) for BJ overs
GHD for WB
5 bar muscle-ups at time cap
Strength:
BP up to 265#
__
Wod RX
20:43 🙂
Ok, ok.. time cap had 5 Ring MU..
Strength:
135,155,185,205,225,235,245(f)
WOD: RX
Finished my KB swings at 19:20- capped.
Bench:
7@185, 5@205, 3@225, 2@245, 1@265, 1@275(f), 1@275(f)
WOD: Rx w/row and bike
11 kbs at cap
75-135 (f)
WOD RX got to Ring Mu at 16:34. 5 complete at cap. Finished additional 5 at 22:31
Strength
Got 85-95-105-115-125-130-135(f)
Wod rx
DNF
~50m run left of 200m run at time cap
Great job to all who finished this one!!
Bench press
115-135-145-165-185-190-195(got an extra single)
WOD w/rowing, step-ups, 55# KB and RMUs
1 RMU at cap
Power abs
Strength: bench press
Up to 245 (failed 255)
WOD RX:
4 MUs at cap
Strength: Bench Press
7@ 95
5@ 105
3@ 115
2@ 125
1@ 130
1@ 135
1@ 145
Injured my knee last night so I rowed for the 20 min cap
3732 meters
Wod RX – came in the door at 18:53. Was deceased on the floor for about a minute then decided to string 2 RMU before buzzer.
Strength to 165
Wod rxd
Capped at 3 KB Swings