August 30, 2016

Tuesday 160830

2 RFT:
-250m Row
-25 Russian KBS 24/16kgs RX+ 32/24 MRX 20/12
-25 Military Ab-mat Sit-ups anchored
-200m Run
-20 Hang Power Clean 95/65 RX+ 115/80 MRX 75/55
-20 Hip Extensions or 20 Barbell Good Mornings

**Athletes can start with Run complex or Row complex

Post time to responses.


38 thoughts on “August 30, 2016”

  1. TGU with 55# kb then empty barbell

    3:22 (:13 pr — hadn’t done it since 2012)

    wod rx with bike, 55#, 95#

  2. Stone, you are crazy!!

    Worked on Turkish Get-ups with 15# KB (I think it was 15)

    WOD Rx = 14:32
    Fun morning – always nice to have Nicole coaching at 5 am.

  3. My 5am crew set me straight this morning! 🙂 Always fun coaching the early birds!

    WOD as Rx’d w/ hip ext & row first

  4. Great noon class! Fun seeing everybody!!

    Turkish get-up: Worked up to 55# and then for grins I did the bar (that was tough).

    WOD: as Rx’d (did the good mornings b/c Jesse extended all the machines for 6ft + people….lol)


    and I have to mention that I was right on Breck’s heels for the first 5-6 seconds….I just shot out of the gate too quickly I guess 🙂

  5. Turkish Get Up
    All with KB’s and on both right and left arm

    WOD (started with the run)
    With 115# barbell, 70# kettlebell, military sit-ups and hip extensions
    Everything unbroken
    Time: 11:43

  6. Strength: was inspired by the 5am boys and worked on dubs. One of my biggest weaknesses.

    WOD Rx’d w/hip extensions and row first
    Always a challenge chasing Steph! So fast!

    Stone, you are a beast!

  7. TGU
    Up 55# KB for both arms, failed 70# big time ha
    35# barbell both arms
    Steph you rocked that 70 sheeeesh!
    Wod rx +

  8. Like B, did 25 reps on all movements 🙁

    TGU – 70# w/ right, 55# left

    WOD (started with the row)
    With 115# barbell, 70# kettlebell, GHD’s and hip extensions


  9. TGU worked up to 80lb KB only with the right arm though lol

    WOD as RX 11:11

    Air bike on the first round then run on second

  10. Severely scaled WOD:
    25# kbs
    600m bike for row
    45# HPC
    45# good mornings, very slow
    Very slow military ab mat military sit-ups, as straight as possible


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