Thursday 151001
For Time:
9 Pull-Ups
9 Squat Clean 95/65 55+ 75/55
200m Run
15 Pull-Ups
15 Squat Clean 95/65 55+ 75/55
400m Run
21 Pull-Ups
21 Squat Clean 95/65 55+ 75/55
800m Run
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Thursday 151001
For Time:
9 Pull-Ups
9 Squat Clean 95/65 55+ 75/55
200m Run
15 Pull-Ups
15 Squat Clean 95/65 55+ 75/55
400m Run
21 Pull-Ups
21 Squat Clean 95/65 55+ 75/55
800m Run
Post time to responses.
Strength: back squats
*right before back squat set – did 5 box jumps (24″ box)
10@225; 8@255; 6@275; 4@295; 2@315
*
WOD as rx’d but rowing version d/t lightning
Rows: 250 meters; 500 meters; 1000 meters
– completed @ 14:34
(Great job Stephanie! Tried to catch you on the row)
*
Jump rope
100 right leg, 100 left leg, 50 running jump rope
Strength: Squat, I did Front Squat
10@135-8@185-6@205-4@225-2@235(89%)
Box jumps rx
WOD – 16:50 w/ rows
Last 1000m row was the slowest row of my life.
Strength:
115, 135, 145, 155, 165 based on 195 max. I think my max is higher than that now because this was a little too easy. 30″ box jumps
WOD:
Rx, 24:24 (-2:00 bathroom break = 22:24)
Those squat cleans!!!
Strength: 30″ Box / Back Squats
10@165#
8@190#
6@205#
4@220#
2@235#
WOD As RX: 15:51
5 Box jumps 34″/Back Squats
10@235#
8@270#
6@285#
4@310#
2@330#
WOD
As Rx’d
Time: 11:38
5 box jumps @ about 37′
•
BS
10@135
8@165
6@205
4@225
2@245
•
WOD as rx’d:
12:43
Box jumps @ 30″
10 @ 155#
8 @ 185#
6 @ 225#
4 @ 245#
2 @ 265#
WOD rx’d
13:10
4 box jumps @ about 37′
BS
10@155
8@185
6@215
4@245
2@265
—
WOD. Rx’d.
14:13
Box jumps @ 30″ before each set of back squats
10 @ 195
8 @ 225
6 @ 245
4 @ 265
2 @ 280
WOD rx’d
16:02
Strength 5 BJ + BS
10@65#
8@75#
6@85#
4@95#
2@115#
Wod w/55#
17:56
Jump Rope Complex
Strength
5 box step ups + back squats
(Sarah, I think we went heavier on the first few lifts.)
10 @ 75
8 @ 85
6 @ 90
4 @ 105
2 @ 130
WOD w/55# = 20:06
200m run, 400 & 800 row
Think I’ll stick to 5 am!! 🙂
Back Squats w/ 115 ea round and 24″ box jumps
WOD as Rx’d
12:52
Good luck to all of our teams competing at this weekends Battle at the BP!!
Back Squat
(10)105-(8)125-(6)135-(4)145-(2)155
20″ box jumps
Wod Rx’d
17:25
Strength: 24″ Box / Back Squats
10@155#
8@185#
6@205#
4@215#
2@225#
WOD
Sub’d Ring Rows and 85#
Time:19:57
Core Development
1 min High Plank
1 min Low Plank
Strength – 20″ box steps/back squats
10@55#
8@65#
6@75#
4@80#
2@90#
WOD w/45# and pull ups first rd, ring rows 2nd and 3rd
24:23
Rope Core development
Missed most of last week!ugh..so slow today
WOD: rx 14:14
Strength up to 205# back squat
Damn Mitchell. 37′ box jump! Got some ups!!
BS
10@205
8@245
6@265
4@280
2@300
FS
10@135-8@186-6@205-4@225-2@240(+5 from last week)
WOD w/ 195 and all rows
– 18:05
…soooo much rowing.