Saturday 160604
3 RFT:
9 Deadlifts 315/215 RX+ 4 reps 405/265 MRX 9 reps 245/165
15 HSPU RX+ 15 Strict MRX 4″ rise or 15 Ring Push-ups MRX 10 Ring Push-ups
21 WallBalls 20/14 10/9′ MRX 20/10 9′
Rest exactly 3min after WOD
Then
“FINISHER”
600m Run for time
Post time for WOD and time for “finisher” to responses.
Go Laura. Looking strong
Deadlift:
5@365; 4@385; 3@395; 2@405; 2@405
*
WOD- 3RFT
4 DL @ 405
15 push-ups
21 wall balls
Finished at 8:50
*
Finisher: 600 meter run – 3 min 35 sec
Deadlift:
5 @ 285
4 @ 305
3 @ 305
2 @ 315
2 @ 325
WOD w/ 245# and HSPU — 13:44
Finisher — 2:44
Deadlift
5@365
4@435
3@455
1@495
1@545
Wod 405# dl + regular hspu
8:22
600m run
2:42
Total 14:04
Deadline
5@255
4@270
3@285
2@295
2@295
WOD @255#
16:08
600m run
2:30
25 GHD
1minute L sit
Looking good, Laura! You too, Diener!
15 mile run 🙂
Deadlift
5@215
4@240
3@250
2@255
2@255
Wod as rxd
12:38
(Used black mat for hspu)
600m run
2:32
Core & stetching
Strength: Deadlift (focused on mechanics)
5@185
4@205
3@215
2@225
2@215
WOD w/215# and Strict HSPU’s (added 2 Ab-mats after first round):
19:56
Core Development & Stretching
A big thanks to Max and Chase for teaching me how to kip a HSPU!
Participated. Got some HSPU’s, which was nice, but mostly just moved through the workout. No energy, but a great end to a fun, hard week!
2:31 for the 600m
Wod w/ 255#
11:21
750 m row
Peloton bike
~650 calories
Deadlift
5@315#
4@365#
3@385#
2@405#
2@405#
WOD
Rx+
Time: 7:22
600 Meter run: 2:15
Total time: 12:37
Deadlifts: 5-4-3-2-2 @ 315-365-385-405-425
WOD w/405# = 8:44
600m Run = 2:21
Total = 14:05
3 RFT
400 m run
25 push ups
200 m farmers carry
10 bench press 185#
Did all of it with my wife.
26: something