Tuesday 160809
“Double Duel” by DB
6min AMRAP:
-Row 1000m MRX Row 800m
-Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65
Rest 3min
6min AMRAP:
-Run 800m MRX Run 600m
-Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX 95/65
**Athletes can start with either the Row or Run AMRAP then switch.
Post rounds and reps to responses.
Srrength: 1RM front squat – worked up to 295#
*
1st AMRAP Rx+ (155#) row + squat clean
16 reps
*
2nd AMRAP – did what J.Stone did
50 cal on Assault bike
Max hang squat clean w/ 155
Only did 1 rep of hang squat clean. Calories pretty much took me the whole time. Should have known better than to follow Jason’s rxd 🙂
Strength: worked up to 325lbs (10lb pr) went for 335 and lost it as I tried to come up oh well it’ll be mine soon
WOD as RX+ W/155lbs
1st amrap- row /squat cleans
16 reps
2nd amrap- run/hang squat cleans
17reps
Total of 33 reps
Legs were straight jello after first amrap
Front squat up to 235#
Wod 115# / row = 22 squat cleans
Wod 115# / 50 cal bike = 23 hang squat cleans
Front Squat up to 170# (PR)
Wod Rx’d
Row: 14 Squat Cleans
Run: 11 HSC
Front Squat: Up to 250# (5# PR)
WOD as Rx+:
9 HPC + 3 PC = 12 reps
25 V-Ups
40 Bulgarian Squats
Whoops. 9 HPC + 5 PC = 14 reps. Still not a good score
strength: 315(pr)
wod rx’d: 20 hpc, 14 squat clean. Looked at the bar for a while on this one.
Core Development: pancakes, eggs, and sausage.
Front Sq
Up to 165#, failed 175# (180# is PR). Mentally didn’t have it
WOD RX’d
Row/Sq Cleans – 11
Run/Hang Sq Cl – 10
25 anchored sit-ups
Only 20 Bulgarian Split Sq
Literally died a little bit today.
Nice job on your front squat PR Chad!!
Front Squats up to 155#
WOD modified (1000m row, 800m run 65#cleans)
Row/Sq clean = 10 reps
Run/Hang Sq clean = 7 reps
20 Bulgarian split squats per leg w/8# DB’s
25 anchored sit-ups
Front Squats up to 175#
WOD as Rx’d+ w/ 105#
Row/Squat Clean = 16 reps
Run/Hang Squat Clean = 18 Reps
Total = 34 Reps
It all felt slow and hard this morning! 🙁
I have 2 tickets for Cold Play. They are in the ONEOK Lounge. Great seats. Paid $186.50 per ticket. Will sell for the same. If you have an interest, please message me 9188532868. Andy
Front squat
Up to 190# (5# PR) failed 200#
Wod rx+
Row w/ squat cleans – 15
Run w/ hang squat cleans – 19
Total= 34 reps
Stephanie is one bad CF Jenks CFer! When it comes to weightlifting or a WOD count on full intensity from her!
I wanted to also congratulate everyone on their PRs over the last couple of weeks. Keep it up and giving all you have on these 1 RMs. It will truly help you get better as we go into our next strength cycle/linear progression.
Physical Therapy/knee /quad development
Airdyne Bike 50cal
Banded walks and AB/AD-duction drills
Bosu Ball Squats
Left Leg Box Pistols to 20” box
–
Front Squat Max = 185lbs – I will take it for a start – Way to Smoke me Meredith, Awesome
–
6min AMRAP: 1000m Row 3:54 and 12 Squat Cleans at 95lbs
–
6min AMRAP 1.5mile Airdyne Bike 4:04 and 14 Hang Squat Cleans at 95lbs
–
30 V-Ups and 15 each leg Bulgarian split Squats no weight.
Front squat 165# (175# is my pr)
WOD rx
Run- 10
Row- 6
Total= 16
Spent so much time trying to put on my belt.
Front squat 255#
WOD rx
20 HSC
8 SC
Front Squat:
5@155#
5@225#
3@275#
1@325#
1@355#
1@385#
1@405#(close but fail)
Wod RX+ @155#
Run: 21
Row: 14
Total: 35
Front Squat
5@155#
3@205#
2@225#
2@255#
1@285#
1@315#
Failed@325#
WOD
Rx+
Run: 3:15/Hang Squat Cleans=29
Row: 3:53/Squat Cleans=12
Total=41
Strength up to 235#
WOD Rx –
Run + hang squat clean = 18
Row + squat clean = 12
front squat up to 280# (15# pr)
Wod rx’d
run: 18 hsc
row: 13 squat clean
Strength:
5@135
3@175
2@205
1@225
1@255
1@275
1@295
1@315
1@335 (10lb pr)
WOD w/155
Came off rower at 2:06 remaining
12 reps
Came off run at 2:34
21 reps
Total:33
Max FS 265# PR
1st AMRAP 1000m row
16 power squat cleans
2nd AMRAP 800m run
12 Hang Squat cleans
FS
1 @ 225, 255, 275, 285, 290, 300 (10 lb PR)
WOD rx+ with rows each round – 12/15 = 27 reps
Front squat w/Jenn: #225 (5lb PR), #235(f)
WOD @80#
Run- 25 hsc
Row- 15 sc
Total=35reps
Core work- completed
40reps. I suck at counting
Front squat up to 155# (5# pr for big bird over here, f@160#)
Wod as rxd
Row/squat clean: 15 reps
Run/hsc: 20 reps
Total: 35 reps
Core
Amazing PRs again today! Go mere bear!!
Front Squat up to 195 lbs
Strong work today, Calli!
WOD RX+
Run/Hang Squat Clean = 29 reps
Row/Squat Clean = 10 reps
Total = 39 reps
Front squats
Up to 165(PR!) failed 170#
WOD rx’d
Row/squat cleans-9
Run/hang squat cleans-18
Total=27
Front squat up to 135
Wod: 800m row, 14 SQ at 75
Run 400m run, row 400
4 HSC at 75
25 v ups
Beast Meredith!!!
Front squat:
5@135 twice
5@ 225
3@ 275
2@ 315
1@335
1@365
1@385 (tied PR)
1@395 (failed :/)
WOD RX+
HSC 18
SC 16
Total: 34
Strength up to 275#
Wod RX
#1
1000m row
Squat cleans – 15
#2
800 m run
HSC – 21
Strength: #160 (10# PR) Didn’t break parallel at 165#
Run/HSC: 12 @ 80#
Row/SC: 7 @ 80#
Front squat – did not go 1rm b/c of lower back
10min emom
5 reps @ 155#
Wod rx
50cal bike 3:02 – 14 hang squat cleans
Row 4:00 – 8 squat cleans