Thursday 161229
1 RFT:Â
-15/13cal Row MRX 13/11cal Row or 13/11cal ABike MRX11/9calABike
-5 Deadlifts 275/185 RX+ 315/215 MRX 225/135
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-5 Sumo Deadlifts 275/185 RX+ 315/215 MRX 225/135
Rest 2min After 1st RFT
Then 2 RFT of aboveÂ
Rest 3min After 2 RFT
Then Final 1 RFT of aboveÂ
Post total time minus 5 minutes of rest to responses.
DL and Sumo DL
7@175; 5@195; 3@215; 2@235
WOD as Rx’d = 12:01 – 5 = 7:01
Strenght DL and Sumo 2 at 385lbs
Wod rx with Assault bike 14:14-5:00 for the rests =9:14
WOD w/row, DL 295#, 30″ box, SDL 295#
14:18 – 5:00 = 9:18
2:06
5:19
1:53
Chad is becoming a MACHINE!
DL and Sumo Deadlift did both sets in the 2min as I had to get WOD in between classes
225-225 (7) 275-275 (5) 315-315 (3) 405-405 (2)
–
WOD RX+ 315lbs 30″ box = Total = 14:13 minus 5min = 9:13
Deadlift and Sumo Deadlift up to 195#
WOD w/assault bike, 165#, and 20″ box
14:33 – 5:00 = 9:33
Strength:
7@335
5@355
3@375
2@405
WOD Rx+:
13:58-5:00= 8:58
Strength
dL & Sdl- 155-165-175-185
–
WOD with 135#
13:23-5:00 = 7:23
Woops
8:23
DL & SDL based off 275#
7@205
5@220
3@330
1@245
WOD as Rx’d:
1:56
4:44
1:51
13:31 – 5:00= 8:31
My buns are lit up!
DL&SDL 7@#105,5@115,3@125,1@135
WOD @ 125…
Strength up to 315#
Wod RX
14:09 – 5:00 = 9:09
Rowed all rounds, 24″ box 275#
Strength (DL/ SDL)
225;240;260;270
Wod rx’d
12:40 -5= 7:40
Great lifting with you Callie!
Strength
7@160#
5@172
3@180
1@195
WOD w/ 155#: 14:54-5:00= 9:54
II.
Peloton Bike:
20+ miles
1,000+ calories
Snatch technique work at 135# & 165# today with Coach Hatfield!
Haha, Brian! You’re doing great!
Strength: 215, 225, 235, 255dl/260sumo, 265dl/270sumo
Dana you’re so strong lady!!!
WOD RX’d @ #185
1) 1:19
2)7:18
3) 12:06
Minus 5min rest= 7:06
105/115/125/145
15:23-5= 10:23