Friday 151016
5min AMRAP:
5 Deadlifts 115/80 RX+ 165/115lbs 55+ 85/60
5 Hang Power Cleans
5 Front Squats
5 S2O
Rest 2 Min
4min AMRAP:
4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 S2O
Rest 2 Min
3min AMRAP:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 S2O
**Score each individually
Post rounds for each AMRAP to responses.
Strength: Front squat
9@195; 7@325; 5@240; 3@255; 2@275
*
WOD as rx’d – used 115#
5 min AMRAP- 6 rounds + 3 hang power cleans
4 min AMRAP- 5 rounds + 5 deadlifts
3 min AMRAP- 5 rounds + 1 front squat
Front Squats:
9 @ 80
7 @ 95
5 @ 105
3 @ 115
2 @ 120
WOD as Rx’d
5 min amrap = 3 rds + 5 cleans
4 min amrap = 3 rds + 3 front squats
3 min amrap = 4 rds even
Strength
9 @ 165
7 @ 185
5 @ 205
3 @ 225
1@ 245 (almost got 2nd rep)
WOD w/ 135
1st – 3 rounds + 3 DL
2nd – 3 rounds + 1 DL
3rd – 2 rounds
Strength:
9 @ 95
7 @ 105
5 @ 115
3 @ 125
2 @ 135
WOD @ 95
5 minute AMRAP: 2 rounds + 4 deadlifts
4 minute AMRAP: 2 rounds
3 minute AMRAP: 2 rounds + 2 FS
Front Squat
9@95, 7@110, 5@115, 3@125, 2@130
Wod Rx
Round 1: 4 + 4 HPC
Round 2: 3 + 4 fs
Round 3: 3 + 3 fs
Front Squat
9@ 115#
7@ 135#
5@ 145#
3@ 160#
2@ 170#
Wod w/105#
4 rounds+ 2 S2O
4 rounds+ 3 HPC
4 rounds+ 2 FS
Front squats
105-115-125-135-145
WOD rx’d
5 rounds + 1 S2O
5 rounds + 3 DL
5 rounds + 1 squat
Front Squats
9@85
7@95
5@105
3@125
2@135
WOD rx’d
4 rds+5 front squats
4rds +1 HPC
4rds+2 front squats
Front Squat
9@185#
7@225#
5@245#
3@255#
2@275#
WOD
With 155#
5+3 Deadlifts
4+1 Deadlift
4+3 Deadlifts
FS to 225#
WOD rx
4+5HPC
4+2HPC
5 rounds
Strength
9@85
7@95
5@105
3@110
2@120
Wod w/60
5: 4 +5HPC
4: 4 +4DL
3: 5
Front squat
9@90
7@105
5@115
3@125
1@135 (failed on second rep womp)
Wod rxd
4+ 2 dl
4+ 1 dl
4+ 2 cleans
Front Squat
9@175-7@205-5@215-3@225-2@245
“Nicole’ rxd
46(PR)-15-12-12-15=100
Strength
9@175
7@205
5@255
3@285
2@325
WOD Rx #115
5: 6+7
4: 5+8
3: 5+6
175
205
255
285
325
Wod rx
5+5
4+8
4+6
AMRAP: 20 minutes
Row 15 calories
15 Bodyweight Deadlifts
15 Over the Box Jumps (30″)
15 Military Ab-mat sit-ups un-anchored
5 rounds + 6 cals