April 20, 2016 35 Comments / Workout of the Day (WOD) / By Breck Wednesday 160420 8min AMRAP: 15 cal Row 5 Deadlifts 275/175 RX+ 335/215 55+ 225/135 30 Doubles 10 KBS 55/35 RX+ 70/55 55+ 45/35 Post rounds and reps to responses.
Dupler April 20, 2016 at 6:29 am 2min max kb’s 71 reps rx’d 500 m row 46 cals #135 back squats from the floor 5 X 5 Wod with #135 squats instead of DL and skier jumps 2 rounds even then quit Core development Reply
Gabriel April 20, 2016 at 8:07 am Max 55lbs KB swings = 42 500m row = 1:31 Strength 5@ 225/255/275/295/315 WOD rx = 3 rounds + 2 cal Reply
Amy C April 20, 2016 at 8:34 am Those legs! 🙂 Great pic! Just got home from NOLA, now have to drive to Texas. See you all next week! Missing CFJ. Reply
Hank April 20, 2016 at 8:34 am Max KB w/ 70#: 48 swings 500 m row = 1:31 Strength: Left legged DL 5 @ 95# 5 @ 105# 5 @ 115# 5 @ 125# 5 @ 135# WOD rx+ with left legged DL (135#) 3 rounds + 15 cal Reply
B April 20, 2016 at 9:06 am Nice pic Nicole! Max KB Swings w/ 45# = 56 reps 500m row = 1:53 WOD as Rx’d w/ 45# KB = 3 + 4 calories Reply
Jeremy F April 20, 2016 at 10:46 am 2 min max KBs (55#)- 73 * 500 meter row sprint: 1:33 * WOD rxd: (275#; 55# KB) 3rds + 2 cal Reply
Dana April 20, 2016 at 10:57 am 2 min max kb swings: 35# unbroken = 60 500m row 1:44 (close to pr. I think pr is 1:42) Deadline 5×5 @ 235. (78% 1 rep max) Wod as rxd 3 rounds + 1 call Core minus the evil wheels. Reply
Kevin Fath April 20, 2016 at 11:17 am Max KB Swings w/ 55#: 45 swings 500m row = 1:52 Strength: Deadlift 5@275 5@275 5@275 1@275 + 4@185 5@185 WOD w/15 single-single-doubles and 185# DL 2 rounds + 5 cals Reply
Meredith April 20, 2016 at 11:49 am Max KB swings w/ 55: 33 500 meter row: 1:54 5×5 Deadlifts @ 215 Wod rx+ 2 rounds + 7 calories Reply
Dusty R. April 20, 2016 at 1:33 pm 45# KB 47 swings 500m row-1:52 Deadlift 5@225/5@255/5@255/5@275/5@275 WOD RX – 2 rounds + 14 cal row Reply
Nicole B April 20, 2016 at 1:48 pm Thank you, ladies! KB w/ 35lbs- 61 Reps 500m Row- 1:54.7 DL 5×5 135-165-185-185-185 WOD as Rx’d 2 Rounds + 30 Dubs Great work, nooners! Reply
Georgie April 20, 2016 at 2:08 pm 55# kbs: 48 reps 500m row: 1:44:4 5×5 deadlifts at 225# Wod as rxd 3 rounds + 15 cal row So strong Nicole!!! Great photo 🙂 Reply
Allie April 20, 2016 at 2:15 pm 2 min max KBS w/35#: 56 500m row: 1:48 DL: 5@235, 5@235, 5@225, 3@225, skipped last round and finally caught my breath. WOD Rx’d 2 rounds + 14 DU’s Reply
Max April 20, 2016 at 5:41 pm 70# KB swings: 47 500m sprint: 1:29.1 Strength DL x 5 up to 405# Wod rx+ 3 rounds even Reply
Ron April 20, 2016 at 5:48 pm Max KB #55 62 reps 30 cal row 1:18 WOD @#245 #70kb 2 rounds +5DL Some core Reply
Shawn C. April 20, 2016 at 5:56 pm Kettle bell: 2 minutes unbroken @ 35# 64 reps — 500m row 1:38.0 — Wod. Rx’d. 2 rounds + 4 kbells Reply
J Stone April 20, 2016 at 6:20 pm 2 min kb swings w 50# = 56 500 min row =1:33 – Wod 8 min max cal on air assault with 3 burpees every minute 87 cals + 24 burpees Reply
Ali April 20, 2016 at 7:02 pm KB’s w/ 35#- 50 500m row- 1:53 DL w/ 155 only 3×5 WOD w/ 125#, 35#KB 2 rds+ 5 DL Reply
Daniella April 20, 2016 at 7:15 pm 2 min max KB swings w/ 35# – 54 500 m row for time – 1:59 5 X 5 DL w/ 165# WOD w/ 165#, 35#kb 2 rds + 12 cals Core development and light 800m run Reply
Kevin April 20, 2016 at 7:51 pm Max KB #70 39 reps 30 cal row 1:43 WOD @#275 #70kb 2 rounds + 11 DU Some core Reply
Brian Blocker April 20, 2016 at 8:29 pm KBS: 35 500m row: 1:32.3 🙁 DL @ 385# max 1×5 @ 275# 4×5 @ 305# WOD w/225# 2 rds + 14 cal Reply
Jennifer April 20, 2016 at 8:35 pm Max KB Swings w/ 55 lbs 42 500m Row 1:54.4 WOD as rx’d 3 rounds + 1 calorie Reply
Linda April 20, 2016 at 8:37 pm Did a modified version at home DL 5 sets of 5 w/130# 37 KB swings (used 25# weight) so bulky couldn’t go very fast WOD w/200M run for row, 20# DB for KB swings, 110# DL and skier jumps 2 rds + 200M run Reply
Connor B. April 20, 2016 at 9:24 pm 2 min max KBs (55#) – 53 * 500 meter row sprint: 1:33 * WOD: (225#; 55# KB) – 4 rds Reply
DM April 20, 2016 at 11:04 pm 2 min max KBs w/70# = 47 reps 500m Row = 1:33 Deadlifts 5×5 @ 365# WOD w 70# KB = 3rds + 13 cal Reply
Cindi April 21, 2016 at 11:45 am Lookin good mrs Berry! Decided that this week I’m not very good at CF ugh KB 35# 52 500m row 2:01 DL 5×5 @ 185 first 2 rounds only 165 WOD rx’d 2 rounds and 30 dubs Reply
All muscle!! Looking fit, Nicole!
2min max kb’s 71 reps rx’d
500 m row 46 cals
#135 back squats from the floor 5 X 5
Wod with #135 squats instead of DL and skier jumps
2 rounds even then quit
Core development
Max 55lbs KB swings = 42
500m row = 1:31
Strength 5@ 225/255/275/295/315
WOD rx = 3 rounds + 2 cal
Those legs! 🙂 Great pic!
Just got home from NOLA, now have to drive to Texas. See you all next week! Missing CFJ.
Max KB w/ 70#: 48 swings
500 m row = 1:31
Strength:
Left legged DL
5 @ 95#
5 @ 105#
5 @ 115#
5 @ 125#
5 @ 135#
WOD rx+ with left legged DL (135#)
3 rounds + 15 cal
Nice pic Nicole!
Max KB Swings w/ 45# = 56 reps
500m row = 1:53
WOD as Rx’d w/ 45# KB = 3 + 4 calories
Oh, did 5 x 5 deadlifts @ 225#
2 min max KBs (55#)- 73
*
500 meter row sprint: 1:33
*
WOD rxd: (275#; 55# KB) 3rds + 2 cal
Strength: Deadlift: 5 sets of 5 using 345#
2 min max kb swings: 35# unbroken = 60
500m row 1:44 (close to pr. I think pr is 1:42)
Deadline 5×5 @ 235. (78% 1 rep max)
Wod as rxd 3 rounds + 1 call
Core minus the evil wheels.
Great pic Nicole!
Max KB Swings w/ 55#: 45 swings
500m row = 1:52
Strength: Deadlift
5@275
5@275
5@275
1@275 + 4@185
5@185
WOD w/15 single-single-doubles and 185# DL
2 rounds + 5 cals
Legzzzz!
Max KB swings w/ 55: 33
500 meter row: 1:54
5×5 Deadlifts @ 215
Wod rx+
2 rounds + 7 calories
45# KB 47 swings
500m row-1:52
Deadlift 5@225/5@255/5@255/5@275/5@275
WOD RX – 2 rounds + 14 cal row
I’m coming after that sub-1:30 500m row today!!!
Thank you, ladies!
KB w/ 35lbs- 61 Reps
500m Row- 1:54.7
DL 5×5
135-165-185-185-185
WOD as Rx’d
2 Rounds + 30 Dubs
Great work, nooners!
55# kbs: 48 reps
500m row: 1:44:4
5×5 deadlifts at 225#
Wod as rxd
3 rounds + 15 cal row
So strong Nicole!!! Great photo 🙂
2 min max KBS w/35#: 56
500m row: 1:48
DL:
5@235, 5@235, 5@225, 3@225, skipped last round and finally caught my breath.
WOD Rx’d
2 rounds + 14 DU’s
70# KB swings: 47
500m sprint: 1:29.1
Strength
DL x 5 up to 405#
Wod rx+
3 rounds even
Max KB #55
62 reps
30 cal row
1:18
WOD @#245 #70kb
2 rounds +5DL
Some core
Kettle bell: 2 minutes unbroken @ 35#
64 reps
—
500m row
1:38.0
—
Wod. Rx’d.
2 rounds + 4 kbells
2 min kb swings w 50# = 56
500 min row =1:33
–
Wod
8 min max cal on air assault with 3 burpees every minute
87 cals + 24 burpees
KB’s w/ 35#- 50
500m row- 1:53
DL w/ 155 only 3×5
WOD w/ 125#, 35#KB
2 rds+ 5 DL
2 min max KB swings w/ 35# – 54
500 m row for time – 1:59
5 X 5 DL w/ 165#
WOD w/ 165#, 35#kb
2 rds + 12 cals
Core development and light 800m run
Max KB #70
39 reps
30 cal row
1:43
WOD @#275 #70kb
2 rounds + 11 DU
Some core
KBS: 35
500m row: 1:32.3 🙁
DL @ 385# max
1×5 @ 275#
4×5 @ 305#
WOD w/225#
2 rds + 14 cal
Through 10 evil wheels on core then had to split
Max KB Swings w/ 55 lbs
42
500m Row
1:54.4
WOD as rx’d
3 rounds + 1 calorie
Deadlifts
5×5 @ 195 lbs
Did a modified version at home
DL
5 sets of 5 w/130#
37 KB swings (used 25# weight) so bulky couldn’t go very fast
WOD w/200M run for row, 20# DB for KB swings, 110# DL and
skier jumps
2 rds + 200M run
2 min max KBs (55#) – 53
*
500 meter row sprint: 1:33
*
WOD: (225#; 55# KB) – 4 rds
5 mile run Creek turnpike trail
47:15
2 min max KBs w/70# = 47 reps
500m Row = 1:33
Deadlifts 5×5 @ 365#
WOD w 70# KB = 3rds + 13 cal
Lookin good mrs Berry!
Decided that this week I’m not very good at CF ugh
KB 35# 52
500m row 2:01
DL 5×5 @ 185 first 2 rounds only 165
WOD rx’d
2 rounds and 30 dubs