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.
Strength:
10@ 75#
5@ 95#
10@ 75#
5@ 95#
10 reps @ 90#
Wod 18:38
Finisher 35 ghds
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
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
Push Press
10’s @ 90
5’s @ 115
Did 10 reps @ 100
WOD w/ 45# KB = 19:38
Finisher = 35 GHDs
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
Strength w/50# (yeah, I know)
WOD w/25# KB & 20″ air-squat-box-step-ups = 23:03
Finisher: 20 GHD, 20 unanchored sit ups
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
WOD
As Rx’d+
17:41
Finisher:
75 sit-ups
WOD as Rx’d
Ran first
17:15
33 anchored situps
Strength
10@55#x2
5@65#x2
18@65#
Wod w/25# KB
19:49
Finisher 65 anchored sit-ups
Push Press
sets of 10 @ 140
sets of 5 @ 185
Max rep set of 8 @ 160
—
WOD. RX +
17:08
—
finisher:
26 GHD sit ups
10@140
5@185
10@140
4@185
7@160
WOD rx+
19:58
Finisher
42 anchored military SU
Great pic Meghan!
Push Press
10@85
5@110
X2
Missed 75%
WOD Rx’d
18:25
Finisher: 32 GHDs
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
Push Press (stayed light)
10@65
5@85
10@65
5@85
15@75
Wod rx+
15:58
Finisher:
50 GHDs
PP
10 @ 135
4 @ 165
10 @ 135
Max @ 145 – 10 reps
WOD rx+
18:12
50 sit ups
WOD Rx
18:42
Finisher
43 anchored sit-ups
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 🙂
10 135#
5 185#
10 135#
5. 185#
10 165#
100 cal. On bike
33 ghd
Push Press
10@160
5@210
10@160
5@210
10@185
WOD
Rx+
Time: 16:08
Finisher
35 GHD Sit-ups
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
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
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!
WOD Rx + (30″/70#) = 17:09 (Run 1st)
Finisher = 65 sit-ups
10@140
5@185
10@140
5@185
8@160
WOD rx+
18:36
Finisher
26 GHD
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!