Wednesday 151014
15min AMRAP:
Row 15 calories
15 Bodyweight Deadlifts RX+ Add 10/5%
15 Over the Box Jumps 24/20 RX+ 30/24″
15 Military Ab-mat sit-ups un-anchored RX+ 15 GHD Sit-Ups
Post rounds to responses.
Wednesday 151014
15min AMRAP:
Row 15 calories
15 Bodyweight Deadlifts RX+ Add 10/5%
15 Over the Box Jumps 24/20 RX+ 30/24″
15 Military Ab-mat sit-ups un-anchored RX+ 15 GHD Sit-Ups
Post rounds to responses.
Strength: Deadlift
9@280; 7@335; 5@350; 3@375; 2@390
*
WOD as rx’d
(Body weight – 250#- used for DL), 24 ” box, military ab mat sit-ups
Completed 3 rounds + 1 over the box jump
Deadlifts
9 @195
7@ 225
5@240
3@255
2@ 270
Wod rx+
Did 10% bw weight 175# with ghds
3rds +11 deadlifts
Deadlifts:
9 @ 195
7 @ 205
5 @ 215
3 @ 225
2 @ 245
WOD w/body weight DL @ 165#
20″ box step ups/over
3 rounds
(+ 8 seconds on the rower…for zero calories!)
Deadlifts (not based off max….back wasn’t feeling it today)
9@185; 7@215; 5@235; 3@255; 2@265
WOD as Rx’d = 4 rounds + 6 calories
Deadlifts
9@115
7@125
5@145
3@175
2@190
WOD rx’d w/115# and military ab mat sit ups
3 rds+6 box jumps
Deadlift
9@ 185
7@ 205
5@ 215
3@ 225
2@ 240
Wod rx+ w/155# DL
4 rounds+ 3 calories
Today I did “The Chief” WOD in honor of my fellow Corpsman
Bench w/5 regular push, only the first 5 were clapping push ups
135-145-165-175-185
WOD
1 thru 4/ 3rds each
5th set 3 rds + 3 push-ups
Core development
1 min high plank
1 min low plank
“Happy Birthday Navy, anchors aweigh!”
OOH RAH!!
Deadlifts
9@195
7@225
5@236
3@255
2@265
WOD as rx’d/155# DL
4 rounds flat
The struggle was real on that rope climb as you can see
Deadlift 9@135, 7@150, 5@160, 3@170, 2@180
WOD 145# (not body weight)
2 rounds plus 8 box jumps
DL
9@205
7@225
5@245
3@265
2@275
•
WOD as rx’d + with 155#:
4 rounds
DL
9@235
5@275
5@275
3@305
2@305
—
WOD. Rx’d + with 195# (+13%)
3 Rounds
Deadlift
9@185
7@210
5@225
3@240
2@255
wod rx+
145# dl
3 rds + 9 dl
Deadlifts
175-195-210-225-240
WOD rx’d
3 rounds + 1 cal (lolllll)
Flexibility exercises after (you’re welcome, Ed :))
Deadlift
9@160
7@185
5@195
3@205
2@220
Wod Rx’d (135# & GHD’s)
3 + 3 box jumps
Stretching
39/5’7″/170
Deadlift
9@295#
7@345#
5@365#
3@385#
2@405#
WOD
Rx+
with 205# deadlift
Rounds=4+15 Calorie row
33/6’4″/205 (married though, sorry)
Deadlift
9 @ 175#
7 @ 205#
5 @ 220#
3 @ 235#
2 @ 255#
Technique felt like it was there!
WOD: 2rds + 15 cal
DL @ 205#, 30″ box, GHD 1st rd / ab mat 2nd rd
I’ve had 0 energy for the past week, taking tomorrow off for sure 🙁
Stretching
Strength
Up to 275 (75%)
WOD rx+
3 rounds + 14 GHD
Deadlift
Participated Barely
Wod rx 245#
3+ 15 box jump overs
“The chief”
4 + 2 squats
4 + 1 clean
3 + 6 push ups
3 + 4 push ups
3 + 3 cleans
Toughy but a goodie, thanks for letting you sweat with you Nicole!! 🙂 🙂
Sit ups + 4 miles
Deadlift
9@ 155
7@ 175
5@ 195
3@ 215
2@ 225
WOD Rx+ w/ 155lb DL
4 Rounds
**forgot to roll box on 1st RND but last 3 were at 24″ 🙁
Great job tonight evening crews!! You all looked great on those DL’s!
305
350
375
395
420
Wod rx with 225 4 rds + 15 calories
Deadlift:
9@145
7@165
5@185
3@195
2@205
WOD rx+:
DL@ 145
24″ box overs
GHD sit-ups
3 rds +15 cal & 1 DL
Always a pleasure lifting with you Erin! Fun night!
Strength to 2 @ 385#
WOD: 185# Deadlifts
3 Rds + 15 Cal Row & 15 D/L’s