Monday 161128
For Time:
2 Rounds of:
-10 OHS 95/65 RX+ 115/75 MRX 75/55
-6 Bar Muscle-ups MRX 6 C2B
2 Rounds of:
-10 Front Squats 115/75 RX+ 135/95 MRX 95/65
-8 C2B Pull-Ups MRX 8 Pull-Ups
2 Rounds of:
-10 Back Squats 135/95 RX+ 165/115 MRX 115/75
-10 Pull-Ups MRX 10 Ring Rows
**Athletes responsible for changing loads, there is NO scheduled rest between the 6 total rounds.
Post time to responses.
Strength: Back Squat (1RM: 270# as of 6/25)
8@225
4@235
2@235
2@255
WOD Rx:
14:18
Back Squats
8@105
6@135
4@155
2@165
WOD w/55, 65, 75
all kipping PLU
11:55
Core:
30 GHD sit ups
30 Back Extensions
30 Military anchored abmat sit ups
Looking good, 305! 🙂
Back Squats
8@155
6@165
4@175
2@185
Mod WOD
Strict pull-ups + 75# OHS
C2B + 95# FS
Kipping pull-ups + 115# BS
= 8:57
Back Squat to 305# – kept it light today.
Wod with 95#, C2B, pullups, pullups
13:59
Back Squats
Stayed light since I had not done a workout since last Monday.
5 Sets of 10@135# E3MOM
WOD
As Rx’d
Everything unbroken
Time: 7:00
Squats 205, 215, 235, 250 (f)
WOD RX+ (3 BMU in first round instead of the 6)
9:40
Back squat
125-145-155-165
Wod rx weight c2b, PU, & PU
11:00
BS – up to 155#
Wod Rx’d – 10:30
Backsquat
305-345-365-405
Thanks for lifting with the boys Calli!
WOD Rx+
9:40
Terrible effort on my part just didn’t have it today. Good Bday effort today Royce!
Thanks Max!
Back Squat = 225,245,265,285
WOD Rx = 7:27 (last set of CTB only part broken 5,3)
Back squats
125-145-155-170
Wod as rxd except 3 bar MU’s vs 6
9:12
BS 125-145-155-165
WOD with C2B the first 2round then pull-ups fir the rest
8:23
Back squats
195, 205, 215, 235
WOD: 13:34 with MRx loads (75, 95, 115 lbs) and Rx bar movements (MU’s, C2B’s, PU’s)
Strength
Squats
Last set 2@ 265#
Wod RX
9:20
WOD Rx weight and C2B / C2B / pull-ups —
9:46
Wod. Rx’d.
8:26
Back Sq, took weight down 5%
8 @ 145 (70%)
6 @ 155
4 @ 165
2 @ 175 (85%)
Mod Wod
OHS W/ 65#, pull-ups
FS w/ 75#, pull-ups
BS w/ 95#, pull-ups
Some core- 15 GHD’s, 15 Hip ext
Back squats
195,215,225,235
WOD rxd
16:57
Did core development
Back squat
8@305
6@325
4@345
2@365
WOD as RX+ w/bar muscle ups
9:26 everything unbroken
Back squat: 8@265; 6@285; 4@300; 2@315
*
WODs not quite rx.
Used 95/115/135 for the different squat as rx’d
1st 2rds : 6 C2B
2nd 2rds: 8 pull-ups
3rd 2rds: 10 pull-ups
9:41
*
Did 30 GHD sit-ups & hip extensions
Back squat: 195/215/235/255
WOD RX (except 3 M/Us instead of 6)
12:15
Strength: 205-225-245-265
Need to max out again, haven’t done so since coming back from injury!
Wod as rx’d 12:17
Everything unbroken except bar mu’s and 1 set of c2b. Pretty happy with the results of that one!
WOD w/ 75# OHS • C2B for BMU’s:
9:28
Core Development
Happy Birthday Royce!
Back squat
Up to 235#
Wod rx
9:32
Wod 10:42
Forgot to put time. 11:20
Back Squats ending at 265
WOD as Rx’d = 7:36
Core D
Strength 150 160 170 180
WOD w/Rx’d weight and mix of C2B & pullups
12:12
Back squats to 225#
WOD as rxd
13:24
Core Dev
BS
8@265
6@280
4@295
2@315
wod+
12:40
8 @ 185
6 @ 205
4 @ 255
1.5 @ 275
WOD RX apart from OHS 45lbs
13:38