Friday 150102
4 Rounds for time of:
10 Barbell Burpee Deadlifts (225#,155#)
Run 200 Meters or Row 250 Meters
20 Wallballs (20#,14#)
Run 400 Meters or Row 500 Meters
Post time to responses.
20 Minute time limit.
New Years Hours:
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Strength: strict shoulder press
7@95#; 5@105#; 3@115#; 2@ 125; 2@135
*
WOD as rx’d (did the rowing version (250/500) [*Breck extended the time cap to 25 minutes]
Finished at 22:18
No breaks on burpee deadlifts & WB unbroken
2.75 mi walk/run 30ish min
Missing the barbell!!!
WOD as RXD with runs
21:16
Strength
7@95#; 5@105#; 3@115#; 2@ 135; 2@135
OKIE DB thanks for your help!
SP up to 100#
WOD as Rx’d w/ runs = 24:15 (wall balls to 10ft cage target)…..so cold!
Strength: Shoulder Press
7@185#
5@205#
2@215#
1@225#
WOD Rx (running)
20:35
Henry made that workout look easy, nice work
Strength – shoulder press @ 65, 75, 90, 95, 115
WOD w/ 215# – 21:44
Shoulder Press
7@75%- 75#
5@85%- 85#
3@90%- 90#
1@95%- 100#
1@95%(did PR instead 105#)
Did extra set of 1 and PR’d @110# with Erin, good job girl!!
WOD w/125# DL & 12# med ball 28:42
First 2 rds with row, last 2 rds ran..should have run all rds.
Strength: Shoulder Press from the floor
7@95#
5@125#
3@135#
2@145#
1@155#
WOD Rx (running)
22:24
Wow max! 225# SP. Strong!
Strength1: shoulder press
75×8/95×5/105×3-warm up
115×5/115×5/115×4-main set
strength2: back squat
135×5/185×5/205×2-warm up
210×5/210×5/210×6-main set
Strength up to 90#
WOD with
Knee burpee push-ups
12# Wallballs
Running
24:49 wooo
I really wasn’t prepared for today! Still in holiday mode 😳😳
SP: 85# x 7
95# x 5
100# x 3
WOD with running
2 rounds then wimped out
~13 mins
Thanks, OkieDB! I’ll do better next week, I promise!! 😁
Wod RX mix match with row and run
Only 3 rounds in 20 min time cap..
SP up to 95#
Thanks okie DB ! Fun
Strength: Back squat
7@245#
5@265#
2@285#
1@295#
1@295#
WOD Rx (running)
17:58
Strength: SP up to 85# – should have gone heavier
WOD as rx’d w/ running: 23:13
Thanks for pushing me on those last WBs Noah!
Shoulder Press
7@75%- 75#
5@85%- 85#
2@90%- 90#
1@95%- 95#
1@PR – 105# and 1@110# (new PR)
Good job Ali!
WOD rx’d: 24:29
Press 2×145
Wod all rows
23:31
Good energy from both Coach Berrys
50 sit-ups
50 power snatch 75#
50 front squats 75#
50 p press 75#
11:40
Shoulder Press off 155 max
7@75%- 115#
5@85%- 125# (failed 5th)
3@90%- 135#
2@95%- 145#
2@95%- 145#
WOD with all run as RX’d: 21:04
6 miles
Shoulder press 55-65-70-75 tough
Wod rx 22:33 lung burner!