Tuesday 160719
13min AMRAP:
13 Back Squats (from floor) 115/80 RX+ 135/95 MRX 95/65
13 Pull-Ups RX+ 13 C2B Pull-ups
13cal Row
Rest exactly 2min after WOD then
“FINISHER”
1min Max Chin-ups (kip or strict) or Ring Rows
Post rounds and reps for WOD and “Finisher” to responses.
The 6:30pm class this Wednesday & Thursday, July 20th & 21st is cancelled. We apologize for the inconvenience.
Wod rxd
5 rounds
–
9 strict chin-ups
Core stuff
F.S
9 @ 105
6 @ 125
3 @ 130
4 @ 125
1 @ 135
AMRAP w/ 75#
3rds + 4 pull-ups
8 ring rows, not paying attn when minute started so only about 45 sec!! No core
Front Squat
9@225, 6@255, 3@275, 4@255, 1@305
WOD rx+
3 rounds
20 kipping chin ups
Core work
Front squat-
9 @ 105
6 @ 115
3 @ 135
4 @ 115
2 @ 140 (thought it was 2 not 1 woops)
WOD rx 80#
3 rounds + 9 BS
Finisher- 10
Worked up to 205 on front squat (could have gone heavier)
WOD with 80
Practiced kipping pull-ups
Finished with 3 rounds would have been 4 if I finished the row
little front squat action
9 @ 135
6 @ 150
3 @ 165
4 @ 164
2 @ 185 (..185 is my 1RM so I’m thinking getting 2 reps is a good sign 🙂 )
WOD (95# BS)
3rds + 6 BS reps
FINISHER – Max reps push-ups in 1 minute: 31
Great job nooners!
WOD Rx — 4 rounds
Finisher — 10 chin-ups
Let’s go Sydney and Breck!
Good luck
Strength – front squat
9@135, 6@155, 4@165, 3@185, 2@195
Wod rx
4rds + 3pullups
Finisher: 4 chinups
Front squats
Upto 2 @ 240#
—
Wod. RX +
4 rounds + 10 squats
Finisher:
16 strict chin ups
Front Squats: 9-6-3-4-2@185-205-225-225-245
WOD Rx+ (135, C2B) = 5 rds + 13 BS
Core D completed
FS up to 240(pr)
•
WOD as rx’d+: 4 rounds
Strength
9 @ 205
6 @ 235
3 @ 265
4 @ 250
1 @ 290
WOD rx+ – 3 rounds + 7 squats
Rx’d 3 rounds + 3 PU’s
Strength
2@225#
WOD 135# w/PU
4 rounds +7PU
Finisher
21 PU
core work
Strength
Front Squat up to 2 @ 265
Wod
135# back squats
Kipping Pull ups
4 Rds + 12 squats
Some core
Finisher
20 Kipping chin ups
Strength: Front Squat
9@175, 6@200, 3@215, 4@200, 2@225
WOD RX+:
2 rds + 1 cal
Finisher:
5 Strict Chin-Ups
Core development
FS up to 225#
WOD – 3 rounds + 8 CAL Row w/ 115#
Finisher 12 chin ups half were jumping
FS up to 225#
WOD
As Rx’d:
5 rounds + 3 BS
Completed Core Development
CF Breck
1 hour gymnastics class then…
10 min AMRAP
10 FS
10 cal row
10 pull-ups
As Rx’d-3 rds + 5 calories