6min AMRAP:
Run 800m=2:58
2 Rope Climbs 15′
Max Reps HSPU’s=41
Rest 2 minutes
4min AMRAP:
Run 400m=1:29
1 Rope Climb 15′
Max Reps S20 @ 135#=39
Rest 1 minute
3min AMRAP:
Run 200m=0:47
1 Rope Climb 15′
Max Reps HSPU’s=20
Total Reps=100
Rest 5 minutes
For time:
2 Legless rope climbs to 3 rope climbs 15′
Time: 1:01
Rest 3 minutes
For time:
1 Legless rope climbs to 2 rope climbs 15″
Time: 0:35
12:00pm
Power Clean to Hang Power Clean
205#
225#
245#
265# (made the power clean, failed the hang power clean)
265# (made the power clean and then did a hang squat clean)
WOD
As Rx’d
For box jumps did a complete jump over the box with 24″ box turned long ways.
Rounds=7+1 HPC
1@105 1@115 1@120 1@125 1@135 (f HPC)
WOD with 115# & step-ups
Seeing as how my 1rm HPC is 125#, I’ll take the
3 rounds + 2 HPC
Some tire flips and hip/back extensions.
Thanks for the push and making me go Rx’d, Nicole! 😉
Clean complex
155, 165, 175, 185, 195 pulled out of my hand on the Hpc…needed hookgrip then did a Hpc , 205 failed the Hpc
WOD RXD
3 rnds plus 4 deadlifits
PC into HPC
1@165, 185, 195, 205, 215(F)
•
WOD as rx’d: 4 rounds + 1 clean
PC + HPC up to 225 (f HPC)
WOD as rx’d
5 + 2 HPC
PC+HPC: 165-185-205-225-235
WOD as Rx’d = 7 rds + 2 HPC
Core Development – Tire @285#
1 Power Clean + 1 Hang Power Clean
@ 105-115-125-135-145
WOD as Rx’d = 7 rounds + 2 Box Jumps
All accessory work except the 2 min high plank hold (ran out of time)
PC + HPC @ 165, 185, 195, 205, 210, 215 (f HPC)
WOD rx’d – 6 rounds even
25 tire flips @ 400
1 PC + 1 HC
225-255-275-295
WOD Rx 165 (all step ups)
7 rounds + 1 boxjump
20 285# flips
5 400# flips
400# is much easier to get a grip on
1 PC + 1 HC
Worked up to 185
WOD: 145#
5rds + 10DL + 5HC + 8 Box Jumps
*all step ups
that was a toasty one. Great job nooners!
Power clean to Hang Power clean (stayed light)
95-115-125×3
WOD as Rx’d
6 Rounds + 2 DL’s
Core Development too!
39/5’7″/167
7:30am
Strict Press
5@135#
3@145#
1@155#
4@145#
2@155#
1@165#
6min AMRAP:
Run 800m=2:58
2 Rope Climbs 15′
Max Reps HSPU’s=41
Rest 2 minutes
4min AMRAP:
Run 400m=1:29
1 Rope Climb 15′
Max Reps S20 @ 135#=39
Rest 1 minute
3min AMRAP:
Run 200m=0:47
1 Rope Climb 15′
Max Reps HSPU’s=20
Total Reps=100
Rest 5 minutes
For time:
2 Legless rope climbs to 3 rope climbs 15′
Time: 1:01
Rest 3 minutes
For time:
1 Legless rope climbs to 2 rope climbs 15″
Time: 0:35
12:00pm
Power Clean to Hang Power Clean
205#
225#
245#
265# (made the power clean, failed the hang power clean)
265# (made the power clean and then did a hang squat clean)
WOD
As Rx’d
For box jumps did a complete jump over the box with 24″ box turned long ways.
Rounds=7+1 HPC
25 Tire flips with 400# tire
Crossfit Nashville
Hang Power Clean 15 min to establish 1RM = 185#
WOD (30 thrusters 95# 500m row) = 3:20
Power clean to hang power clean up to 120#
WOD 95# 4 rds + 3 box jumps
PC to HPC
105-115-125-135-140- 145(failed twice)
wod as rxd
5 rounds + 10 dl’s
tire flips galore!
amazing hpc’s calli, you’re a machine bouncing that barbell off your legs!! so strong!
Complex
Up to 225#
—
Wod. Rx’d.
6 rounds
—
12 400# tire flips
Most of the other stuff.
175-175-185-205-215
WOD rx
5 rounds + 5HPC
Core development
Power Clean to Hang Power Clean
115- 125- 135- 145- 160
WOD as rx’d (first round I did step-ups)
7 rounds
Core Accessory Training
1 pc to 1 HC
135-165-175-185-195 (PC only)
WOD RX: 3 rds + 5 HPC
1 PC to 1 HC
65-85-115-125
WOD w 65# and step overs 20″
4 rds+10 DL
1@105 1@115 1@120 1@125 1@135 (f HPC)
WOD with 115# & step-ups
Seeing as how my 1rm HPC is 125#, I’ll take the
3 rounds + 2 HPC
Some tire flips and hip/back extensions.
Thanks for the push and making me go Rx’d, Nicole! 😉
Strength – 1 power clean to 1 hang power clean
135
155
175
185
195 – pr for hang power clean
Wod w/ 155#
4rds + 13
Finisher of tire flips
5@285
20@400
Clean complex
155, 165, 175, 185, 195 pulled out of my hand on the Hpc…needed hookgrip then did a Hpc , 205 failed the Hpc
WOD RXD
3 rnds plus 4 deadlifits
Power Clean to Hang Power Clean
125-135-145-155-165
WOD as Rxd
7 rounds + 8 deadlifts
Strength: Power Clean to Hang Power Clean
115-135-165-165-195 (PR by 10#)
WOD as Rx’d:
3 rds + 8 Deadlifts
Core Development w/ 285# Tire Flips
Evening:
2 Tire Flips w/400
52 Tire Flips w/285
Complex: 185 – 215 – 225 – tweaked back on 235#, I’ll be out a few days 🙁
WOD
As Rx’d:
(Box jumps did a complete jump over the box with 24″ box turned long ways)
5 Rounds + 10 Deadlifts
Core Development w/ 325# Tire Flips
HP snatch not clean
Strength up to 195# (power only)
WOD Rx – 4 rounds + 6 box jumps
Strength: 145, 150, 155, 165, 170 (f hang clean :/)
WOD: RX’d 7 RNDS + 2 DL’s (box jumps all but 5 of 7 rounds)