Monday 160711
For Time:
100m Run/sprint
21 Thrusters 95/65 MRX 75/55
3 Rope Climbs15′ RX+ 3 Legless MRX 3 10′
15 Thrusters
2 Rope Climbs15′ RX+ 2 Legless MRX 2 10′
9 Thrusters
1 Rope Climb 15′ RX+ 1 Legless MRX 1 10′
100m Run/sprint
Post time to responses.
BS
135-140-145-140-150(2)
WOD MRX
8:00
GHD’s & WW’s, no L-sit
Looking Good Amy!!
Back Squat
9@245, 6@280, 3@305, 4@280, 2@315
WOD as rx’d (including running the whole 200m!)
8:47
Back Squats:
9@105
6@125
3@135
4@125
1@140
WOD w/55# & 10′ Rope = 10:18
25 Mil anchored sit ups
1 min plank hold
about 15 sec l-sit
Tried the windshield wiper thingies and apparently my body won’t do this movement. 🙂
There were a few items left at the pool party this weekend. If you left something, check the front desk at the gym.
back squat
9@135
6@150
3@160
4@150
2@170
–
wod as rxd
6:28
–
core development
legs were still in shock from KALSU yikes
Back squat 145-165-175-165-2@185
WOD 55#, 10′ rope 7:28
Nice pic Amy!!!
9@140; 6@150; 3@160; 4@150; 2@170
WOD w/ attempted Rx’d+ = 11:38…..had 2 rope climbs where I locked off before touching the beam….obviously lots of rest between those climbs!
40/5’7″/170
Metcon Activator
1 Tabata Round on Rower for calories
1 Tabata Round on Assault Bike for calories
Total of 8 Intervals/4 on each alternating-4 minutes
Rower=35 Calories
Bike=40 Calories
2 Peg Board Ascents for time=0:37 (unbroken)
Back Squat
9@255#
6@275#
3@325#
4@275#
2@345#
3 Sets of 10 Pistols (5 each leg) b/w last 3 sets of squats
WOD
Rx+
Time: 5:40
BS: 9@ 185, 6@ 205, 3@ 235, 4@ 205, 1@ 255
WOD @ #65- 8:25
Bs
115-135-155-135-165(X1)
WOD 55# and 10′
6:45
Back Squat
9@255, 6@275, 3@345, 4@315, 2@405
WOD as rx’d
6:24
9@215, 6@245, 3@285, 4@245, 2@295
Wod rxd
7:57
WOD modified
11:32
Plank at 40 seconds
Back Squat
5@115, 4@135, 6@135, 1@165, 4@135, 1@165
WOD as Rx’d
7:47
Back Squat:
worked up to 2 reps @ 215
WOD: 85# & modified rope climb (dead hang)
10:45
25 GHDs after the WOD
Back squats
9@115
6@135
3@145
4@135
1@165
WOD rx’d
7:09
Core development
Forgot to subtract one min since I went in group 2 so WOD in 7:25
WOD as rx’d: 8:35
Wod. Rx’d.
7:03
Lee Snider Stadium
8 stadium bleacher runs
10 strict HSPU
100yd lunges
10 strict HSPU
100 yd lunges
10 strict HSPU
20 rounds 5yd lunges 5 push ups
10 strict HSPU
10 rounds 10 yd sprint 5 push ups
10 strict HSPU
8 stadium bleacher runs
50 push ups feet elevated
Untimed
Wod heavily modified
6:58
Amazing job G!!!!!
Strength: Back Squat
9@185, 6@205, 3@225, 4@205, 1@245
WOD as Rx’d w/thick rope:
9:38
Back Squats (stayed light)
9@135
6@145
3@155
4@145
1@165
WOD rx+
8:37
Core Development
Strength
100-105-115-125-135
Wod w/55# and 15′ RC
13:21
Some core work
Happy Birthday Sarah. You are a strong beautiful woman.
Strength
9 @ 235
6 @ 275
3 @ 305
4 @ 295
1 @ 325
WOD rx’d – 9:03
Strength:
9@135
6@145
3@155
4@145
2@175
WOD w/65# and footwork on the rope
9 @ 175
6 @ 195
3 @ 225
4 @ 225
2 @ 275
WOD w/ 55lbs and 10′ RC
9:43
Some core work
Should say “practiced” on my rope climbs and attempted 10′
Back squats
9@185
6@212
3@230
4@212
1@232
WOD rx’d
11:43
Core development
Back Squats
9@ 155
6@ 175
3@ 195
4@ 195
1@ 215
WOD as Rx’d
8:03
Great job, Tori! So strong!!
Back squat
9@315
6@365
3@375
4@365
1@405
No wod
Back squat
9@ 145
6@ 165
3@ 175
4@165
2@ 190
Wod rx’d 8:54
BS
9@245
6@275
3@295
4@275
2@305
wod+
14:23
WOD w/ 10′ rope climbs — 7:39
…time to take off the training wheels and climb the big boy rope.
Strength up to 285# X 2
WOD Rx
9:40
Core development.
BS up to 295#
WOD
As Rx’d+ (legless + 2″ rope)
7:40
Strength upto 275# X 2
Wod Rx = 8:22
BS
9@145
6@155
3@175
4@155
3@185
Still not back to normal for me but no back pain! I think numbers are right?
Wod w 65 and rope mod 1:1
Through 9 thrusters in 13 min
Thrusters finally feel halfway normal again!
Breck Bery Bike Blaster
10 cal bike
10 push-ups
Rest 1 min
15 cal
15 pu
Rest 2 min
20 cal
20 pu
Rest 3 min
15 cal
15 pu
Rest 2 min
10 cal
10 pu
Total time: 15:33
Mod WOD: subbed 300m bike for 100m run, 5 strict pull up per rope climb, and 135# bench for thrusters
9:19
I should have called it “Breck Berry Bike Blaster for Brian Blocker’s Broken Back”
Back Squat @ 435 1RM percentages
failed last set at 405#
WOD as RX+ 11:13
CF Breck
FS: up to 165
WOD:
7 rounds
5 FS @ 110
10 BJ
15 Barbell Push-ups
As Rx’d: 17:24