Friday 160520
10min AMRAP:
5 Burpee Box Jumps/Step ups 24/20″ RX+ 30/24
1 Rope Climb 15′ RX+ Legless 55+ 10′
200m Sprint (1 rep/pt each 100m)
10 Ring Dips RX+ Strict 55+ Bar Dips
Post rounds and reps to responses.
Friday 160520
10min AMRAP:
5 Burpee Box Jumps/Step ups 24/20″ RX+ 30/24
1 Rope Climb 15′ RX+ Legless 55+ 10′
200m Sprint (1 rep/pt each 100m)
10 Ring Dips RX+ Strict 55+ Bar Dips
Post rounds and reps to responses.
Great mile time this morning Adam.
Awesome mile time Adam. I think you lapped me twice. 😛
1 mile run = 9:52
Bench 4 x 5 @ 85#, 4 “burnout” sets at 45# 15-15-10-10
WOD w/bar dips = 3 rds + 3 BBJ
TGIF! 😀
Garage wod 🙂
3 RFT
50 dubs
10 ring dips
10 hpc 65#
10 goblet squats 35#
10 push press 65#
12:30 ish minutes
—
3 RFT
20 cal row
10 pull-ups
10 kbs 55#
8:58
—
150 cal row
2.5 mile run
Now a long flight to England!!
1200 m 5:17
Wod with 24″ box
3 plus 1 BJ
1 Mile Run: 6:57
Benchpress & Burnout:
5@165 & 16@115
5@175 & 7@115
5@165 & 8@115
5@165 & 10@115
WOD as Rx’d w/Strict Ring Dips:
2 rds + 200m Run
1 Mile Run- 6:14
Bench Press Drop Sets E4MOM x 4
5@ 115# / 10,8,7,7 @ 95#
Wod rx+ w/ step-ups
3 rounds + 1 legless rope climb
Max, awesome job on your mile PR!!
1 Mile Run- 5:45
Bench Press Drop Sets E4MOM x 4 Sets
5@255# right into 10@135#
5@225# right into 10@135#
5@225# right into 10@135#
4@225# right into 10@135#
WOD
Rx+
19′ Legless rope climbs (2″ rope)
Rounds=3+1 Legless Rope Climb
Mile:
8:29 – there’s no way that’s not a PR
Strength:
Bench press – such a weakness
85# for sets of 5
65# for max reps: 10, 10, 6, 7
WOD:
With burpee box jumps(20″), 10′ rope (time to advance to 15′), 200m run, 10 parallette dips
3 rounds + 200m run
Congrats, Max!
1 Mile Run: 6:52 (PR)
Benchpress & Burnout:
5@265 & 11@175
5@265 & 10@175
5@265 & 9@175
5@265 & 9@175
WOD as Rx’d
4 rounds (dips unbroken)
Mile row – 6:05
Bench – 165/145
WOD – 3 rounds + 1 rope climb
Mile Run, 6:39.
Mile: 6:24
—
Bench drops: 185/135
5 – 10
5 – 8
5 – 8
5 – 5
—
Wod. RX +
3 rounds + 1 leg less rope climb
Smokin’ hot pic today!!!
4×5 bench 185#
Max reps bench @135#
15,11,8,5
WOD 30″ box
3 rounds +4 ring dip
1 mile finisher
6:38
1 mile run
6:10
Strength bench
5 x 185# for 4 rounds.
Burn out: 135# 15, 10, 10, 9
Wod RX
4 rounds
Mile solid 8:27
Bench 70/65
5/10
5/10
5/7
5/4
Wod mRx
3 rds +~50m. Run
Nice work Daniella!!
Mile 5:28
Bench 95/65
5/15
5/15
5/10
4/7
Wod 10′ rope and dips on bars on the ground
4 rounds + 5 burpees
Mile: 6:22
—
Bench drops: 185/135
5 – 10
5 – 10
5 – 7
3 – 4
—
Wod Rx* w/ two 10″ rope climbs
2 rounds + 4 ring dips
1 Mile Run = 6:41
BP @ 205 = 5,5,5,4
BP @ 135 = 12,12,12,10
WOD as Rx = 3 rds + 4 ring dips
Mile 7:08
WOD RXD
2 rounds + 5 ring dips
1 mile run – 7:49 (I think it’s a pr)
Bench drops 85/65
5 -15
5-15
5-7
5-9
Wod with blue band on rings for dips.
3rd +5 burpee bj.
Mile: 6:24
Bench: 205#/135#
5/15
5/7
3/5
3/5
WOD: hahaha
2 + 200m
With strict bar dips
jello arms!!!
Oops 6:34, not 6:24. Behind Shawn