November 30, 2016

Wednesday 161130

7min AMRAP:
-7 Sumo Deadlifts 245/165 RX+ 275/185 MRX 205/125
-7 Box Jumps 24/20″ MRX 20/18″ Games Standard
-14 Russian KBS 55/35 RX+ 70/55 MRX 45/25
-14cal Row or 12cal A Bike
Rest 2min
“FINISHER”
-1min max Russian KBS w/WOD wt

Post rounds, reps and finisher to results.

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29 thoughts on “November 30, 2016”

  1. WOD 1 – Max cal row for 1 min.
    24

    WOD 2 – 14 cal row for time.
    0:32

    WOD 3 – 3-3-2-3-1-1-1 Sumo Deadlifts
    Up to 295 failed 315 twice. Never done those so it’s a PR.

    WOD 4 – as Rx with 14 cal row.
    2 rounds plus 5 DL

    WOD 5 – with 55# KB
    36

    That 245 started to get really heavy.

  2. 1-Minute Max Cal Assault Bike: 32 calories
    12-Cal Assault Bike: 39 seconds

    Strength: Sumo Deadlifts
    3@185, 3@225, 2@255, 2@275, 1@295, 1@315, 1@335

    WOD Rx+
    1 round 4 Russian Swings

    Finisher: 15 Russian Swings

  3. 1 min max cal row = 19
    14 cal row for time = 0:40

    Strength: Sumo DL 3-3-2-2-1-1-1 @ 125-145-175-185-195-205-215

    WOD = 2 rds + 5 calories
    (w/125# SDL, 20″ step ups, 35#KB)

    Finisher w/35#KB = 37 reps

  4. 1 min max cal row: 25
    15 cal row for time: 0:31

    sumo deadlift
    3@ 175-205
    2@225- 235
    1@ 245- 255

    wod rx +
    2 cals shy of 3 rounds (BAH so close)
    finisher w 55#: 34 reps

  5. 1 min max air assault 39 cals
    12 cals in :15
    14 cals in :18

    Sumo DL up to 235#

    Wod with 55#, row, step ups, 205#
    3rds + 8 reps

    Max R swings with #55 = 36

  6. 1 min assult bike cals: 27
    12 cal bike for time: 0:24

    Sumo Deadlifts
    3@275, 3@315, 2@345, 2@365, 1@385, 1@405, 1@415

    WOD rx+ but step ups to 30in box
    2 rounds + 7 sumo deadlifts

    Finisher with 70lb: 31

  7. Row 1 Min for Calories=33
    14 Cal Row for Time=0:19 seconds

    Sumo Deadlifts
    3@245#
    3@315#
    2@365#
    2@395#
    1@435#
    1@465#
    1@500# (Failed–did not get the bar off the ground)

    WOD as Rx’d=3 Rounds
    Finisher w/ 55#=36

  8. 1 Min Max Row Calories = 22
    14 Row Calories for time = 39 seconds

    Sumo Deadlifts up to 245#

    WOD as Rx’d+ = 2 + 7 row calories

    Finisher w/ 55# = 33 swings??

  9. Fun noon class today. Breck giving Nicole a 10 burpee penalty is pretty bold…lol!

    1 MIN Max Row for Calories = 30

    14 Row Cal for time = :25

    Sumo Deadlifts: Worked up to 1 rep @ 295#

    WOD:
    225# SDL
    24″ Step-ups
    55# Russ. KBS

    3rds + 7 SDL

    FINISHER: 34 swings

  10. 1 Min Max Row Calories = 19

    14 Row Calories for time = 43 seconds

    Sumo Deadlifts – up to 260#

    Wod w/165# Sumo DL and 45# KB

    3 rounds even

  11. 1 min max calorie row: 16
    14 row calories for time :51
    Sumo deadlifts w/Nicole!
    3@125
    3@145
    2@165
    2@175
    1@195
    1@215
    1@225
    WOD rx’d
    2 rds+2 cals
    Finisher
    38 Russian swings

  12. 1 min max calorie row: 33
    14 row calories for time :27
    Sumo deadlifts:
    3@245
    3@275
    2@295
    2@315
    1@325
    1@345

    WOD rx’d
    3 rounds + 1 SDL
    Finisher
    32 Russian swings

  13. 1. Max cal 1 minute = 39 (pr 44)

    2. 14 cal row = :16

    3. Sumo DL – 245-275-325-345-375 tweaked hammie took the singles off

    4. WOD RX+ = 3 Rounds + 3 DL

    5. Max Russian Swings @ 70# = 36

  14. 1 min max calorie row: 33
    14 row calories for time :27
    Sumo deadlifts:
    3@245
    3@275
    2@295
    2@315
    1@325
    1@345
    1@365
    WOD rx’d
    2 rounds + 14 Russian swings
    Finisher
    27 Russian swings

  15. All I can say is when looking at all these weights for the SDHP, it is awful to be old!!

    Ran 800M
    SDHP up to 80# (the last one would probably be a no rep, as not quite up to collarbone!

    WOD w/20#DB, step ups to 20″ box, 50# SDHP and 200M run for rowing:

    2 rds + 100M run

    Finisher:
    35

  16. 1min max calories-31
    14cal row- :23 seconds

    Sumo deadlift
    3@275
    3@295
    2@315
    2@365
    1@395
    1@415
    1@435 (previous pr 315)

    WOD as RX+ 275 and 30″ box
    3 rounds even

    1min max KB swing with 70lb KB-35

  17. 1 min max calorie row = 17 cal
    14 cal row = 53 seconds
    Sumo deadlift – up to 155#

    WOD w/75# sumo deadlift, step ups, and 35# KB

    2 rds + 7 sumo DL + 7 step ups

    Finisher – 32 KB swings w/35#

  18. 1 min max cal row – 30
    14 cal row – 31 seconds

    Sumo DL up to 315#

    WOD with 185#, 20″ box and 55# KB
    2 rounds + 7 sumo DLs

    Finisher – 24 swings

  19. 1 min max cal row = 26
    14 cal row= 34sec
    Sumo deadlift up to 300#
    Wod rx’d: 3 rounds even
    Finisher = 26

    Great job Allie on your sumo deadlift pr! Stephanie you did great at rx+.

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