For time:
500 Meter row
40 OHS 45/35#
30 T2B
20 HSPU’s
10 Deadlifts 155/105# Rx+185/125# MRX 115/80#
8 Deadlifts 185/125# Rx+225/155# MRX 135/95#
6 Deadlifts 215/145# Rx+275/185# MRX 155/105#
4 Deadlifts 245/165# Rx+315/205# MRX 175/120#
2 Deadlifts 275/185# Rx+365/250# MRX 195/130#
*Athletes are responsible for load changes; clips are mandatory*
Warm up w/bike
1500 m each time; sprint for as long as possible
WOD Rx+
15:34
4 rounds: Round every 5 minutes
1 round = 500 m assault bike sprint into 1000m
Messed up the 1st round. Did the last 3 rounds like it was supposed to be. 500 m sprints ~ 35 seconds
*
WOD: deadlifts – Rx+; modified HSPU to push-ups
14:10
Assault bike 500m sprint/1000m cool downs
Sprint times: :49/:45/:45/:47
WOD w/ OH lunges, GHD, push-ups, Rx deadlift weight
16:29
WOD RX w/Strict HSPUs: 15:49
200m sprints
:50
:50
:44
:41
WOD RX: 13:14
WOD Mrx deadlifts 10:27
Warmup: a-bike for 20 min = 7789m
WOD modified
15 GHD/15 sit ups
10 reg push ups/ 10 knee push ups
MRx weights
Time = 16:35
Sprintish – ~0:55 / round
WOD – Rx 14:26
Ran the first 200m but didn’t like it so finished on A-Bike
500m sprint/1000m cool downs
500m times: :40/:35/:34/:33
WOD RX+
11:07
Conditioning:
4 rounds – Sprint 200 meters – Run 400 meters
All runs – averaged 2:35 per round
WOD: RX’d
FS for OHS
17:something
Conditioning: 4 rounds 200m sprint/400m jog
200’s
1. :36
2. :35
3. Pulled hamstring
WOD Mod: 500m row buy in
2 rounds
40 push ups, 30 sit ups, 15 strict pull-ups
9:08
5k bike warm up
Wod rx
8:23
Fun one
Wod RX +
10:35
Sprints
1- .43
2- .42
3- .39
4- .38
Wod: 11:52
RX+ weight
only thing modified was GHD sit ups instead of t2b
Conditioning: 4 rounds 200m sprint/400m jog
200’s
1. 1:02
2. 1:01
3. 1:02
4: 1:01
WOD
Rx+ with strict HSPU’s
Time: 8:44
Bike
:43
:41
:42
:49
—
Wod. Rx’d. But w/V-ups instead of TTB
Strict HSPU’s
10:41
Sprint/Jog – Participated
Ran 2 rds
Rowed 2 rds
——
Wod. Rx’d weight and Kipping HSPU
Subbed GHD’s for T2B
11:18
Conditioning
Sprint/Jog
WOD
14:37 (might have been a little less in time but I can’t remember)
Modified t2b to V ups
Conditioning: bike/run
Wod:
Rx @ 13:01