Tuesday 150113
2 Rounds of a 7min AMRAP:
5 HSPUs RX+ Strict
10 Burpee Box Jumps 24/20′
5 Toes to Bar
10 KBS 24/16kgs RX+ 32/24kgs
2min rest between rounds
*Start up each round where you stopped on
the last round. Score is total rounds and
reps*
Post total rounds to responses.
Strength: Deadlift
7@155;7@245;5@315;3@365;3@365
*
WOD- 5 rounds even completed
HSPU- not rx on depth but did reps rx
Burpee box jumps & toes to bar – rx
10 KB swings (70#)
Deadlift:
7@255
5@275
3@305
3@325
2@355
Wod
Rx+
1st round: 3+8 BBJ
Total: 6+8 KBS
HSPU on rig
Wod rx+
(Step ups)
1 st rd 3 + 2 burpee step ups
Total
6 rds + 4 burpee step ups
Strength deadlift
7@285lbs
5@325lbs
3@340lbs
1@365lbs
1@365lbs
Wod rx+ 5 complete rounds
Also, thanks Andy and Jeremy for reminding me about the T2B…twice. Definitely would have skipped them had you not said anything
Deadlifts:
7 @ 165
5 @ 190
3 @ 200
2 @ 210
2 @ 220
WOD = 4 rds + 5 HSPU
Modifications: 2 abmats for HSPU, burpee box step-ups
Dl up to 355
Wod rx+ 4rds even
Deadlifts
7 @ 185
5 @ 205
3 @ 235
1 @ 265
1 @ 285
WOD w/ 1 ab mat = 4 + 5 HSPU….HSPUs continue to be terrible
Deadlifts:
7@125#
5@135#
3@154#
2@165#
2@175#
WOD hspu on box, TT rings, 35# KB 3 rds + 2TTR
7-145#
5-165#
3-175#
1-185#
1-185#
WOD w/ 30# KB 5 rds
Wod RX 5 plus 3 burpee box jumps
DL up to 180# 1 rep max is 185
wod rx
5 rds + 8 burpee box jumps
Deadlifts up to 200 (easing back into it)
WOD w/ that grey mat for HSPU (neck protector 🙂 )
5 Rnds + 3box jumps
Deadlifts- up to 240# (didn’t do last 2 rounds)
Wod RX+
4 rounds even
Deadlifts
205#x7
225#x5 (pr for x3 and x5)
240#x2
255#x1
280#x1 (pr)
WOD rx+ but 1 abmat for strict HSPU
4 rounds
Deadlift up to 200# max is 225#
WOD Rx with 2 ab mat (3reps)
4 rounds + 6 kb
WOD RXd
with 1 abmat on HSPU
4 rounds +1 burpee BJ
Glute/hamstring workout
3×20 back squats 65#
3×20 straight -legged DL 65#
50 walking lunges with 15# DB
1 round of 7 min AMRAP with 1-2 ab mats 25# on
(lower back not feeling good)
2 rounds + 1 burpee
A. 10 pull ups EMOM x 10min
B. 3 back squats EMOM x 8 min at 295
C. Yesterdays Wallball double-under WOD = 10:50 RX
Way to get after CFJ
Strength
7@260
5@305
2@315
1@335
1@355
WOD Rx+ 5rds 2 HSPU
Used 1 abmat last 2 rds
Strength – up to 285# for 2, 20# PR
WOD w/ HR push-ups – 6 rounds + 1 KBS
Deadlift
7@325
5@370
3@390
1@415F
1@415
skipped wod rowed instead during same time
3024m
Strength:
super sore from KO in OK
245-275-295-385-400
WOD RX+ (Strict HSPU, 70 KB)
5 rounds + 2 HSPU
Strength: finished @ 435
Wod rx+: 5+5
Strength complex
2 squat cleans wait 10 second 2 SC wait 10 sec 2 SC
up to 215 for complex
4×5 Lsit pull ups
3×5 shoulder press up to 145
WOD AFAP 1000m row
3:21 PR!
Rest 2 minutes
AMRAP 8 minutes
15 ring push ups
20 box jumps 24″
4 rounds +8 BJ
Strength1: Deadlift
7@245
5@275
2@295
1@305
2@305
Strength2: front squat
5@125
5@165
3@185
5@190
5@190
5@190
4 mile easy run
DL
7@350
5@395
2@420
445f
1@425
wod+ w/ 96lb KB
4 rds + 1 HSPU
1 mi run ~10 min
WOD+
3 rds +1 HSPU
Strength DL
7 @ 175
5 @ 195
3 @ 205
1 @ 215
1 @ 225
1 @ 235
Last pr was 235, but that felt good today- ready to try 240!
Wod
5 rounds + 1 hspu
WOD Rx+
6 rounds + 3 burpee box jumps
DL to 145
WOD with one ab mat HSPU 4 rounds + 5 HSP and 3 burpees box
WOD 5 rounds
WOD RX+ = 4 rounds + 3 burpees
DL-
7 @ 165
5@ 190
3@ 200
2@ 210
1@ 220
WOD w/ 1 abmat – 5 Rds + 1 TTB