January 14, 2016

Thursday 160114

For Time:

Run 800m or Row 1000

10 Air Squat Box Jumps 24/20″ RX+ 30/24″

15 KBS 55/35 RX+ 70/55 55+ 45/25

Row 1000 or Run 800m (opposite of start)

10 Air Squat Box Jumps

15 KBS

Run 400m or Row 500 (opposite of last)

5 Air Squat Box Jumps

10 KBS

Row 500 or Run 400m (opposite of last)

5 Air Squat Box Jumps

10 KBS

Rest exactly 2min

“Finisher”

2min Max Sit-Ups (athletes choice) GHD or Ab-mat anchored

Post time and reps for finisher to responses.

Megan (KB swing)

26 thoughts on “January 14, 2016”

  1. Strength: push press
    10@135; 5@185; 10@135;5@185; max reps @ 75% – 155# 15 reps
    *
    WOD – modified and did all rows 1000, 1000, 500, 500
    24″ air squat box jumps & 70# KBs
    – completed @ 20:58
    *
    2 min max GHD sit-ups – 30

  2. Push Press
    sets of 10 @115
    sets of 5 @145
    Max rep set of 7 @ 135

    WOD as rx’d+:
    18:31

    finisher:
    36 GHD sit ups

  3. Push Press
    sets of 10 @135
    sets of 5 @185 (completed 3 first time and 4 second time)
    Max rep set of 5 @ 160

    WOD w/ all row, 24″ air squat box step-up, 70# KB
    18:09

    finisher:
    47 sit ups

  4. P press
    10 with 135#
    5 with 205#
    185 for 5 reps

    Wod with step ups, 70# and used air assault instead of run
    800 m run = 1 mile assault
    16:48

    52 situps

  5. 2 pm
    Squat Cleans
    5@135-3@155-2@186-2@205-1@225
    4:30
    Push Press
    10@140-5@186-10@140-5@185(f#3)-9@160
    WOD rx+
    – 18:30, cardio capacity is garbage
    30 GHD sit ups in 2 min

  6. Great pic, Meg!!

    Push Press
    10@ 85
    5@ 115
    10@ 85
    3@ 115
    5@ 105

    WOD as Rx’d w/ 45lb KB
    17:24

    Finisher:
    42 unanchored sit-ups

    I loved lifting with you, Meredith!!! Gazing into the sunset 🙂

  7. PP, still lighter than I would like
    10@105#
    5@135#
    10@105#
    5@135#
    10@120#

    Mod WOD
    Run 600m
    10 20″ squat box step ups
    15 KB 135#
    Row 500 m
    10 box
    15 KB
    Run 300
    5
    10
    Row 250
    5
    10

    23:09

  8. Push Press
    10@ 85
    5@ 105
    10@ 85
    5@ 105
    8@ 95
    Great lifting with you, Tammy!

    WOD as Rx’d
    16:45
    Finisher:
    10 GHD then switched (sore back)
    55 anchored sit-ups

  9. Push Press
    10 @ 55
    5 @ 65
    10 @ 55
    5 @ 65
    7 @ 60

    WOD W/25# KB Jumping step ups to 20″ box

    22:49

    Finisher:
    37 anchored sit ups using hands

    Great class! I loved everything about this WOD!

  10. Push Press
    10@160
    5@210
    10@160
    3@210(worked on my frontrack grip and I lost it.)
    7@185

    WOD
    Rx+
    20:58

    Finisher
    30 GHD Sit-ups

    Thanks for the push on the strength Breck!

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