September 4, 2014

Strength/Conditioning:
Even: 200 meter run
Odd: Back squat from rack (rx was from the floor)- used 225# and did 10 reps each min for a total of 50 reps.
*
WOD with a modification (did handstand push-ups ~ 1/4 depth)
1st round: finished – 6:20
2nd round: finished – 6:50
*deadlifts unbroken
Time completed- 13:10

strength
10 minutes
Even 200 run
Odd 10×135# BS

WOD
40 BJ
20 DL 185#
10 HSPU
11:56
(4 MU after time)

Strength
Even: 200 meter run (so slow!!)
Odd: Back squat from rack @ 115# – 5 reps each round

Modified WOD
Rx weight on DL, 20″ box steps, 2 ab mats for hspu
12:03

Wod modified
around 12 min

Wod #1 200 m sprint plus 10 bs @ 85#

Wod #2 with 125# DL and 10 hspu

11:17

200m run (40-43 secs)
Back squats @115# (5-7 each round)

WOD w/HSPU w/1 abmat
3 rounds
20 BJ
10 DL (155#)
5 HSPU
12:30

No bueno.

200 m runs-completed
BS @ 90#- 10 ea round

WOD with 115# DL and 10 wall climbs
9:08

200m runs-completed
Back squats @bodyweight (110#)-32 or 34 total
WOD rx’d
11:16
First rd 4:27

Strength of 200m runs on even mins back squats on odd mins from the ground 155lbs.
Under a min on the runs and 10-10-10-10-5 on back squats.
Wod first round prescribed with bar muscle ups. LBS! !! Second round with 155lbs and hspu’s. Time= 14:28

200m run (27-30 secs)
Back squats 6 @ 165#

WOD. RX’d.

16:26.

Strength
10 BS from the ground each round @ 205
only did 3 runs
wod
1 rd in 14:09

Thanks. Showed up late and forgot my shoes this morning. Warmed up in dress shows but changed to lifting shoes by strength time.

Strength
5 reps on even 10 min EMOM.
Row 150 min on odd 10 min EMOM.

WOD – scaled like a fish.
20″ box(step ups), 165# DL, and HSPU. 9:25.

Good job 6:30. Impressive Lucas!!!

EMOM 10:
Even: 200m run – all runs between 29 and 33 seconds
Odd: 8 back squats from ground at 135#

Wod
As Rx’d
Time: 10:32

Games standards box jumps
All DL in sets of 5
First set of MU unbroken; second set 6-4

200M Run – Even MIN
135# BS from ground – Odd MIN
10 MIN total – 10 BS/round

WOD:
2 Rounds for time of:
40 Box jumps (24″)
20 Deadlifts (225#)
10 Wall Climbs
15:40

Brutal today

200M Run – Even MIN
155# BS from rack – Odd MIN
10 MIN total – 10 BS/round

WOD:
2 Rounds for time of:
40 Box jumps (24″)
20 Deadlifts (225#)
10 HSPU
15:38

Strength with 85# avgd 32ish sec and 10 back squats x10 rounds
WOD with 135#

200 meter run Even MIN
135 BS from ground Odd MIN.
10 MIN total
200 M 28sec, 29sec, 27sec, 31sec, 3?sec
BS 10,10,5,3,3
WOD
2 rounds for time of:
40 box jumps
20 deadlift @225# (cut reps in half)
10 mu
16:43

So hot today! Felt puny. :/
WOD 1:
200 m runs (30-33secs)
7/7/7/7/10 back squat at 85#

WOD 2:
1 round….6:51 @125# and hspu