Thursday 150115
Complete the following for time of:
Run 800 meters or Row 800 meters
5 Burpee Pull-Ups RX+ 5 Muscle-Ups
10 Power Snatch 95/65 RX+ 135/95 55+ 75/55
20 Barbell Lunges (alternating legs stationary, back or front rack either okay) 95/65 RX+ 135/95 55+ 75/55
10 Power Snatch 95/65 RX+ 135/95 55+ 75/55
5 Burpee Pull-Ups RX+ 5 Muscle-Ups
Row 800 meters or Run 800 meters (opposite of start)
Post time to responses.
Overslept 😜
5k row =24:34.0
Short rest, then:
50 alternating 1-arm dumbbell snatches 25# (not timed)
Strength Back Squat
9@ 155lbs
6@ 205lbs
5@ 225lbs
20 rep Max @ 195lbs
Wod rx+ up to10 lunges then went to 95lbs. Started with run ended with row.
Time=17:58
Squats: 9@155-6@225-3@265
20@195(bdy wt)
•
WOD rx + – 17:29
Run first,
MU singles w/ false grp (no misses),
snatch singles (no misses),
lunges 12-8.
Strength – back squat
9@225;6@275;3@315;20@225
*
WOD as rx’d : rx+ for weight (135); did burpee pullups, Did run first, row last
Finished @ 14:44
Strength: back squats
9 @95
6 @ 135
3 @ 155
20 back squats with 125
Wod as rx’d 14:30
Strenght: Back squats…
9 @ 135#
6 @ 185#
3 @ 205#
20 rep max @ 135#
WOD:
Rx… 15:28 w/800m row 1st
Great picture Kelby!!!
20 rep back squats @ 105# (appx 50% of 1 rep max)
WOD as Rx’d = 12:16….rowed first
Back Sq
9@100#
6@145#
3@170#
20@ 115#
WOD rx’d row first 16:26
BS up to 150..
Then 20 reps at 120#
Wod RX 15:09
BS:
9@155
6@205
6@225
20@195 – did all 20 reps straight through.
Wasn’t mentally there today
WOD
Rx+ (row then run)
Time: 15:15
Barbell felt heavy today
BS:
9@155
6@235
3@275
20@205 65% or 1RM but I think I could have gone heavier
WOD
Rx (row then run) w/
5 c2b burpee pull-up
10 FS 135#
20 barbell lunges (empty barbell, I didn’t think)
10 FS 135#
5 c2b burpee pull-up
11:48
Back squat
9-100#
6-150#
3-170#
20-75#
WOD Rx 15:16
Back Squat:
9 @ 165
6 @ 245
3 @ 265
20@ 195
WOD as RX’d = 12:40
WOD w/500m rows, burpee pull ups, and 65# lunges/snatches
15:23
2.5 mile run-24:15
Strength
9 BS @ 155
6 @ 185
3 @ 205
20 @ 155
WOD rx’d – 13:56
Strength – back squat
9@155#
6@205#
3@245#
20@155#
Wod RX+ (run, then rowed)
14:58
(MU unbroken)
Back squat
9@95#
6@135#
3@155#
20@125#
WOD rx’d (running first)
13:51
Strength – back squat
9@205#
6@275#
3@355#
Wod RX+ (run, then rowed)
16:11 (no missed MU, win for me)
Back Squat
9@155
6@245
3@265
WOD Rx 10:45 (ctb)
Row/run
WOD
95#, muscle ups
15:31
MU unbroken
Strength up to 115#
Wod w/42# snatch & lunge
15:08
Back squat
115×7 (50%)
175×5 (76%)
195×1 (85%)
130×20 (57%)
WOD
800m run
10 reg burpees
10 65# snatches
20 65# barbell lunges
10 65# snatches
10 reg burpees
800m run (wanted to take advantage of nice weather!!)
16:06
SUPERSTAR!! 🌟🌟
WOD rx’d
15:10 sloooowww burpee pull-ups and snatches
Back squat 85#, 95#, 105# 20 @ 105#
WOD w/55# 17:32
Strength1: back squat
9@135/6@200/3@225/20@165
Strength2: bench press
8@115/6@145/3@165/5@180/5@180/4@180
4 mile run with my son
Strength: 20 @ 200
Wod rxd mu- 14:48
AT’s Strength Hour
Squat:
5@185-205-225-245-265
Bent Over Rows:
5@115-125-135-135-135
superset w/
GHD Back Extrnsions
5×10
BS-
9 @ 75
6 @ 115
3 @ 125
20 @ 95
I haven’t maxed BS in well over a year since my ankle injury. Def need to go heavier.
WOD rx’d 12:48 row first
Back Squats
9@110
6@165
3@185
20@140
WOD Rx+ w/ run first
16:18
Bs
9-135,6-155,3-225,20-155
Wod rx run first
13:15