“Election Day”
4 Minute AMRAP:
11 Wall Ball Shots 20/14# 10/9’ Rx+30 or 25/20# 10/9” MRX 20/10# 9’
3 S2O 155/105# Rx+185/125# MRX115/85#
Rest 3 minutes/Make load adjustments
4 Minute AMRAP:
11 Sandbag Front Squats 80/50# MRX 50/35#
3 Deadlifts 225/155# Rx+275/185# MRX185/125#
*Athletes choice on WOD to start with*
Deadlifts
3 @ 175–205-215-225-235
Push jerk
3 @ 105-115-125-135-145
–
Wod rx +
In order as written
1) 4 + 10 WB
2) 4 + 11 FS
Gosh that was hard…
S2O: 155-175-195-215-215
DL: 225-245-265-285-225
WOD Rx’d:
FS/DL: 4 rds + 5 FS
WB/S2O: 4 rds + 11 WB
Deadlifts
2 @ 385
Push jerk
3 @ 205 x 2
–
Wod RX
In order as written
1) 4 + 0 WB
2) 5 + 0 11 FS
S2O – 75, 85, 95, 100, 105
DL – 165, 175, 195, 195, 205
WOD 1 – 95# S2O – 4 rounds
WOD 2 – Rx – 4 rounds
Deadlifts
3 @ 245-295-325. Called it good there
S2O
3 @ 155-155(PP)-175-185-205(3rd rep was a no rep. Bent arm. All done with a stretch reflex. No pause)
–
Wod Rx’d
In order as written
1) 5 rounds
2) 4 + 3 FS
Warmup: KB SDHP, DB snatches 10# up to 25#
WOD
4 rds for time of
200m run
15 KB SDHP 35#
200m run
15 DB snatch (left arm rd 1&3, rt arm rd 2&4)
Time =20:18
DL – 115/135/155/155/155
S2O – 85/95/95/105
WOD
11 sandbag lunges/3 DL @155
3+7
11 WB/3 S2O @105
4
Deadlifts
3 @ 315–375-425-455-505 (only 1 rep at 505)
S2O
3 @ 185-205-225-245-didn’t do last set
–
Wod rx ++ (315# DL, 205# S2O and 30# WB)
Opposite of order written
1) 5
2) 3 + 11 WB
Strength:
DL: 175/195/215/235
S2OH: 105/115/125/135
Wod: MRX in order as written
1) 5 rounds
2) 4+ 8 sand bag FS
DL to 155#
S2O stayed at 65#
WOD
RX 4 rounds + 1
11 sandbag squats
3 DL
WOD scaled 14# Wallball 65# S2O
4 rounds
11 wallballs
9 S2O
Alternating DL & S2O
E2MOM
Deadlift (all sets of 3)
225/275/315/365/405
S2O (all sets of 3) (push jerk from the floor)
135/185/205/225/235
WOD
Rx+ With 25# ball
SB/DL=5 rounds
WB/S2O=4 rounds + 2 WB
Strength: DL & S2O
DL 3@225-275-315-365-365
S2O 3@135-155-155-175-195
WOD Rx in order
5 rounds
4 rounds + 6 FS
S2O @ 205#
DL @ 255#
AMRAP 2: w/sandbag and 225#
4 rnds
AMRAP 1: w/20#/10’, 155#
3rnds +6wbs
Alternating DL & S2O
E2MOM
Deadlift (all sets of 3) #225
S2O (all sets of 3) #135
**Ran 200m after each set (totaling 2000m)
WODs in order as written
1) 3rds + 7 WBs
**135# S2O
2) 3rds even
**Rx
Strength: DL & S2O
DL 3@225-275-315-315-365
S2O 3@155-165-185-195(2)- 185
WOD Rx in order (goblet squats for sandbag FS)
4 rounds + 2 WB shots
4 rounds + 1 KB goblet squat
Strength:
S2O – 135-155-175-195-195
DL – 225-255-295-305-305
—
Wod. Rx’d. [bottom up]
SB-FS/DL) 3 rounds + 5 SB-FS
WB/S2O) 5 rounds + 1 WB
Deadlifts
3@245,295,325,355,385
S2O
3@155,175,185,205,205
Wod RX
1. 5+3 sandbag front squats
2. 5+3 wall balls
S2Ox3
Up to 235
Deadlifts 3
Up to 365
Wod rx* subbed 80KB for sandbag
1. 5+9 Wallball
2. 4+5 Squat
Garage
Yesterday’s activator
Regular burpees in 5 min = 67
Strength
Up to wod weights
Wod
115# FS / 235 # DL = 3 rds + 4 FS
20# wb / 155# p press = 4 rds + 2 wb
Wod 1: 11 wb @10# & 3 s2o @35#= 3+11
Wod 2: 11 KB squats & 3 Deadlifts= 4
3 Deadlifts
375-445-475-505-505
3 Push Jerk (power clean from floor)
185-205-225-245-260
Wod rx+ in order as written
4 Rounds + 7 WB
6 Rounds Even
DL 175-235
S2O 105-145
RX
1. 6+7 wallball
2. 5 + 1 wallball
2. 5 + 1 sandbag*
Strength:
S2O – 135-155-175-195-195
DL – 225-255-295-305-305
—
Wod. Rx’d.
As written
Wod 1: 5 rds
Wod 2: 4 + 1
Strength:
C&J – 135, 165, 185, 195, 205
DL – ?, ?, ?, ?, ?
Wod rx:
WB – 4 + 11
FS – 4
Loving these lifts lately!
Strength:
DL: up to 305×3, 1@325 (PR)
S2O: up to 195×3
WOD RX:
WB and S2O: 4+11
FS and DL: 2+8
Strength
3 Deadlifts
185-205-225-255-275
3 S2O
115-135-155-165-165
WOD – 135 S2O, DL 225
4 Rounds Even (WB & S2O)
4 Rounds + 4 FS (Sand Bag & DL)
Strength
Stayed with the same weights for Deadlift and S2O
75-95-115-115-125
3RM for push jerk @ 125
WOD 30# sandbag, 125# deadlift, 14# WB, 80# S2O
WB = 3 + 4 WB shots
Sandbag = 3 + 5 front squats
Strength
3 Deadlifts
185-205-225-255-275
3 S2O
115-135-155-165-175
WOD, RX
4 Rounds (Sand Bag & DL)
3 Rounds + 5 WB (WB & S2O)
DL 155-185-205-235-255
S2O 85-105-125-135-145
WOD Rx as written
1. 6 rounds + 4 WB
2. 4 rounds + 11 FS
KP Powerabs