Wednesday 161102
14min AMRAP:
– 1 Squat Clean BW/.75 RX+ 1.25/1.0BW or 1 Sand Bag Squat Clean 80/50
– 11 Deadlifts BW/.75 RX+ 1.25/1.0BW or 11 Sand Bag Deadlifts 80/50
– 2 Hang Squat Clean BW/.75 RX+ 1.25/1.0BW or 2 Sand Bag Hang Squat Clean 80/50
– 21/17cal Row or 18/15cal A Bike or 200m Run w/Sandbag 80/50lbs
Post rounds and reps to responses.
I had to skip the last 2 days due to working so late at the Hex House this weekend, which is open this weekend as well.
Strength E2MOM
4 Deadlifts @ 35#
3 Squat Cleans @ 135#
3 Deadlifts @ 245#
2 Squat Cleans @ 155#
2 Deadlifts @ 285#
1 Squat Cleans @ 175#
1 Deadlifts @ 305#
1 Squat Cleans @ 185#
WOD at .75% BW(177 X .75 = 132, rounded up to 135#)
4 rounds plus 2 Hang Squat Cleans.
That 305 felt awesome I haven’t hit that in 2 years.
Did 1 round of Core Development
“Stop working out because you HATE yourself. Workout because you LOVE yourself and your body enough that you want to improve.” — Julie Foucher
Good job Jim. That 305 looked like a warm-up weight for you!
Strength: Deadlifts & Squat Cleans
4 Deadlifts @185
1 Squat Clean @185
3 Deadlifts @205
1 Squat Clean @205
2 Deadlifts @215
1 Squat Clean @215
1 Squat Clean @225
1 Squat Clean @235 (PR by 30#; 205# as of 5/12/16)
0 Squat Clean @240
WOD w/185# & Assault Bike (BW:168#):
2 rounds + 11 DL’s (Did 210# up to HSC’s on first round)
30 GHD’s
Strength:
4 DL @ 115
3 SC @ 65
3 DL @ 135
2 SC @ 70
2 DL @ 155
1 SC @ 75
1 DL @ 175
1 SC @ 80
WOD Rx w/50# Sandbag
4 rds + 150m carry
FUN workout!!
30 GHD Sit ups
30 Reverse rower tucks
Strength
Deadlifts: 4-3-2-1 @ 185-215-235-255
Squat Cleans: 3-2-1-1 @ 105-125-135-145
WOD as Rx’d w/ 105# barbell for squat cleans, deadlifts, and hang squat cleans AND 200m sandbag run = 5 + 2 hang squat cleans
Deadlifts- 125-145-185-205-225
Squat cleans- 105-125-135-145-155(f) cleaned it just weak on my FS
–
WOD- all sand bags
5 rounds + 2 HSC 15 seconds left for the run
DL- 155-175-195-205
SC- 95- 115- 135- 145
WOD as Rx’d w/ 105# & Row
5 Rounds + 2 Cal
DL- 265-375-445-505
SC- 185-225-275-295
WOD Rx 225# + Assault Bike (18 cal)
4 Rounds + 1 Squat Clean
BEWARE OF THE BIKE!!!!!!!!!!!!!
DL – up to 215# or 225#?
SC – up to 145#
Wod Rx’d w/95#
6 + 8 DL
Teamed up w/ The Machine on the Strength EMOMs
DL – worked up to 335
SC – worked up to 175
WOD: 215# DL & *145# (did 155# for the first round – had to drop a bit)
Went a little past the time to complete 4rds
14:20 – 4rds
Great job to you crazy bikers (max & Royce)!!
GO CUBS GO!!
Squat clean to 100
Deadlift 145
WOD w rowing and 80 # barbel
DL = 225,275,325,395
Sq Clean = 205,225,225
WOD w/Bike 4 rds 2hang power cleans (after two rds I had to power clean and hang power clean, the bike shot my quads)
DL 125-145-185-205-225
SC 105-125-135-145-155(f)
WOD @ 105 and 50# sandbag runs
4 + 1 HPC
Finally feeling pretty normal after my calf injury.
DL- 155-175-195-205
SC- 95- 115- 135- 135
WOD as Rx’d w/85# & assault bike
4 Rounds + 10 Cal
Deadlift:195,215,245,275
Squat clean: 115,135,165,175 (PR)
Wod rx+ with 135# bar and rowing
4 rounds + 5 deadlifts
Strength:
4 DL @ 225
3 SC @ 145
3 DL @ 275
2 SC @ 175
2 DL @ 305
1 SC @ 205
1 DL @ 335
1 SC @ 215 (PR by 10 lbs)
WOD Rx w/ 165 lbs and 80# Sandbag for my afternoon hikes…
3 rds + 2 HSC
Strength
4DL@185
3SC@185
3DL@265
2SC@265
2Dl@295
1SC@295
1DL@305
1SC@305 (10lb pr) been chasing this weight for a while now stayed light on deadlift cause I really wanted this pr
WOD w/BW @155lbs
4 rounds 2 HSC
First two rounds used the assault bike that sucked the life out of me finished out the next two on the tower
4:30 after getting my dignity stolen by the assault bike decided to give the wod another shot
WOD Rx (sandbag 80 + sandbag runs)
6 rounds + 2 HSC (5 seconds left just fell over)
Amazing lifts Chad! Congrats
Strength w/Georgie and Shan
DL up to 1 @ 245#
SC up to 1 @ 135#, f 145 SC but was able to PC
WOD as Rxd (100#)
5 cals short of 6 rounds
Way to go, Mere doing Rx+
strength
4 DL @ 185
3 SC @ 105
3 DL @ 215
2 SC @ 115
2 DL @ 235
1 SC @ 135
1 DL @ 245
1 SC @ 145
–
wod as rxd
current bw is 130# 75% is 97.5 so used 100#
6 rounds + 1 hang squat clean
All DL’s @ 155#
SC up to 135#
Wod with 105# & row
4 rds + 5 DL’s
Thanks max it helped you telling me what you hit lol made me shoot for at least that
34/6’4″/215#
Strength: tried to save my back a bit by going lighter on the DL
4 DL @ 165
3 SC @ 165
3 DL @ 195
2 SC @ 195
2 DL @ 245
1 SC @ 245 (ties PR)
1 DL @ 255
Failed SC x3 @ 255#, good pulls but couldn’t stand up with it. First squat clean in 5 months so I’ll take it.
Wod: participated for 3 rounds in 12 mins at 165#, back was done.
Sandbag/rows
4.5 rds
Nice job Chad and Max on squat cleans.
@ local gym (Elk City)
Row 6000m
26:30
strength w/ Georgie and Allie
4 DL @ 185
3 SC @ 105
3 DL @ 215
2 SC @ 115
2 DL @ 235
1 SC @ 135
1 DL @ 245
1 SC @ 145
1 SC @ 170 – got underneath it, but couldn’t stand it up. Excited though!
WOD as Rx’d w/ 105 and rowing 17 cals:
5 rds + 8 Cal’s
Chad that’s ridiculous!