Monday 161107
2min AMRAP:
-5 Power Snatch
-200m Run
-Max Bar Facing Burpees
Rest 3 Minutes
4min AMRAP:
-10 Bar Facing Burpees
-400m Run
-Max OHS
Rest 3 Minutes
2min AMRAP:
-200m Run
-5 Bar Facing Burpees
-Max Hang Power Snatch
Rest 3 Minutes
4min AMRAP:
-400m Run
-10 Bar Facing Burpees
-Max Front Squats
Rest 3 Minutes
2 RFT:
-200m Run
-5 Bar Facing Burpees
-10 Back Squats
*Loads for all = 95/65 RX+ 115/80 MRX 75/55
Post results for each WOD to responses.
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WOD with 95#
14 Burpees
15 OHS
10 HPS
5 FS
Time 4:10
Thank God It’s Monday!! God job 5am
WOD w/95# & Assault Bike:
10 Burpees
8 OHS
5 HPS
13 FS
4:57
WOD w/55# (MRx)
1 = 5 burpees
2 = 12 OHS
3 = 9 HPS
4 = 10 FS
5 = 4:51
WOD w/ 115#
1=12
2=10
3=12
4=12
5=4:03
Looking great and light on your feet Alex (hope spelled correct).
MOD WOD Exchanged A bike and Rows for Runs, also did 95lbs for snatches but all PVC/Air Squats on all squat moves.
1=9
2=15
3=8
4=10
5=2:58
Wod rxd
1- 16
2- 19
3- 11
4- 24
5- 4:21 (LBS)
this was a tough one (I’m allergic to running) 🙂
1 = 12 burps
2 = 16 ohs
3 = 15 hs
4 = 13 fs
5 = 4:04
75#
WOD w/ 75#
1-13
2-12
3-16
4-18
5-3:54
Good news, Connor is probably stuffing his face with cake for his B-Day today, so I expect everyone will beat his WOD times when he returns to CFJ! Haha
Wod: RX’d @ 65#
1- 17 burpees
2- 26 OHS
3- 12 HPS
4- 20 FS
2RNDS for time- 3:45
WOD Rx’d @ 95 lbs
1: 13 burpees
2: 13 OHS
3: 7 HPS
4: 7 FS
5: 5:03
Long Monday WOD, but glad to have it done!
WOD Rx+ (115#):
1 = 16 Burpees
2 = 25 Overhead Squats
3 = 14 Hang Power Snatch
4 = 25 Front Squats
5 = 3:33
WOD as Rx’d
WOD #1 – 16 bar facing burpees
WOD #2 – 25 overhead squats
WOD #3 – 20 hang power snatch
WOD #4 – 28 front squats
WOD #5 – 3:38
WOD. Rx’d
1 = 19 Burpees
2 = 22 Overhead Squats
3 = 10 Hang Power Snatch
4 = 19 Front Squats
5 = 3:20
WOD Rx —
#1 = 18 burpees
#2 = 20 OHS
#3 = 11 HPS
#4 = 20 FS
#5 = 3:43
WOD rx’d
#1- 12 burp
#2- 18 OHS
#3- 7 HPS
#4- 11 FS
#5- 4:11
Wod as rxd
1 = 19 burpees
2 = 30 ohs
3 = 16 hps
4 = 28 fs
2 rounds in 3:03
Fun & wet 430!
Showed up and Participated!
Good to be back!
WOD 115 rx plus
1 = 14 Burpees
2 = 17 Overhead Squats
3 = 9 Hang Power Snatch
4 = 15 Front Squats
5 = 4:30
WOD 55#, 65# just seemed to heavy for snatches today
17 Burpees
24 OHS
11 HPS
25 FS
3:28
wod+
8-14-8-14-4:17
Wod as rx’d
12 burpees (bike)
19 OHS (bike)
10 hps (run)
15 fs (run)
3:42 (run)
Did some bench press and assault bike as my calf strain heals
WOD AS RX
22 BURPEE
33 OHS
13 POWER SNATCH
19 FS
2:43 ROW
Did this one on Wed Nov 9 with only 30# as this is the first work to I’ve done
in over a week other than a 5k run on Saturday:
7 Burpees
12 OHS
9 Power Snatch
12 Front Squats
5:05