Thursday 140731
15-12-9-6 & 3 rep rounds for time of:
Burpees
Ground to overhead (Men 45# dumbbells, Women 30# dumbbells)
Post time to responses.
Thursday 140731
15-12-9-6 & 3 rep rounds for time of:
Burpees
Ground to overhead (Men 45# dumbbells, Women 30# dumbbells)
Post time to responses.
Warm-up: CFJ mile: 10:58 (pr) last time was 11:49
*
Strength: Back Squat
0-4 min: 10 reps @ 135
4-6 min: 1 rep @ 185
6-10 min: 10 reps @ 225
10-12 min: 1 rep @ 245
12-16 min: 10 reps @ 245
16-18 min: 1 rep @ 275
18-22 min: 10 reps @ 275
22-24 min: 1 rep @ 355 (f)
***
After WOD did
1 rep back squat @ 335
10 reps @ 245
*
WOD as rx’d: time cap was 10 min
Finished @ 11:25
Jenks mile in 10:14
Strength of back squats 10@ 225lbs 1 @ 275lbs
WOD @ 40lbs in 9:28
Jenks Mile – 9:31 (pr by 8 seconds)
Back Squats
Sets of 10 up to 235#
Sets of 1 up to 285#
WOD
Barely even started – 4th day in a row took it’s toll
For the grammar people: its* (I blame autocorrect)
warm up – CFJ Mile on the rower 11:12
Back Squats
10 ea @ 85-105-115-125
1 ea @ 155-175-195-195 (<—thought I had 205 on the bar, but my math people were all gone today!!!) 🙂
WOD modified
15-12-9-6-3
sit ups, unanchored
dumbbell ground to OH – 20's
7:01
Wod with 35# 8:46
Jenks mile row 10:40
Back Sq
10 reps 105-110-110-115
1 rep 135-155-165-175
WOD w/ 20# DB 7:43
2 k row 7:49
BS up to 245 for 1 rep, 205 for 10 reps
Wod rxd 7:04
Then a few hours later
With a 12 minute time limit, go for max reps:
50 Calorie row
40 Kettlebell swings #55
30 Toes to bar
20 Handstand push-ups
10 Wall climbs
Finished at 11:48
First timer at the jenks mile: 9:22
Ran before class so legs were tired going into it
Back squat
10- 85
1- 115
10- 105
1- 125
10-125 failed at 5
1-135
Wod rx
DB 30#
9:46
Jenks mile 9:09
Squat up to 305
Wod
=6:49
Jenks Mile
10:00 (pr by 2 secs) pissed that it wasn’t a sub-10. As soon as my foot crossed the pylon, I saw the clock change from 9:59 to 10:00 🙁
Back squats
Sets of 10: 105-125-135-145
Sets of 1: 135-155-175-185
WOD rx’d: 9:54
Jenks mile ROW – 10:22
Back Squats
Sets of 10: 105-115-135-140 (Had to rack once during last 2 sets of 10)
Sets of 1: 125-145-160-175(f)
Wod rx’d – 9:04
I was there but didn’t do much! Darn back!
Jenks Mile – 10:52 (Row)
WOD
As Rx’d
7:12
Jenks mile=8:42.
Breck the young calf won this round.
WOD as rx’d=11:29
Jenks mile: 9:10 (pr)
WOD Rx’d weight – did rounds of 12-9-6
4:57.
Jenks mile 9:41
Back squat
10@ 115
1@185
10@145
1@205
10@185
1@225
8@215
1@245
WOD w/40# DB
8:25
Jenks mile: 9:02 tie or (stepped in ginormous puddle)
Strength: set of 10 up to 225
1@310 f
Wod as Rx 11:02 tough day
Jenks mile 9:33
Strength
Sets of 10
135
185
235
300
Sets of 1
245
295
345
400
WOD Rx
8:44
Oh and love the pic, ladies!!
Jenks Mile = 9:28
Back Squats:
Sets of 10
135
155
175
195
Sets of 1
185
225
265
305
WOD: 1 into the 6’s on ground to OH at time cap
Jenks Mile
1:20-0:38-1:22-0:40-1:26
total: 9:26
BS 10-1@
135-245
185-275
215-315
265-345f
wod
10:52
CFJ Mile on the rower 13:55
2:02/1:05/2:26/1:10/2:27
Front Squats
10 ea @ 85-105-115-125
1 ea @ 135-165-195-220 (PR)
mod WOD
15-12-9-6-3
PU
30# DB G2OH
15:xx
took too many days off CF…..
Jenks mile: 10:29 (pr)
Back squat
Sets of 10– 85-115-125-125 (thought it was 135 whoops)
Sets of 1 — 115-155-175(pr)-195(f)
WOD with 25# DB: 10:09
Jenks mile 8:46
Back Squat (10-1-10-1-10-1-10-1)
Sets of 10
135
185
235
300
Sets of 1
245
295
345
375
Jenks Mile
9:16
Back Squat (10-1-10-1-10-1-10-1)
Sets of 10
115
135
165
175
Sets of 1
135
165
175
Didn’t do last set
WOD as Rx’d
7:50