Tuesday 170117
Start on a 4min Clock; Complete:
-20 T2B
-40 Double-unders
-20 Power Cleans 115/75 RX+ 135/85lbs MRX 95/55
(Rest remainder of time/change weights, Can’t start until 4min)
If completed before 4min, add 4min; Complete:
-25 T2B
-45 Double-unders
-15 Power Cleans 155/95 RX+ 185/115lbs MRX 115/75
(Rest remainder of time/change weights, Can’t start until 8min)
If completed before 8min, add 4min; Complete:
-30 T2B
-50 Double-unders
-10 Power Cleans 185/115 RX+ 225/145lbs MRX 135/85
**Annotate time if done prior to 12min; *If time gates not met 12min AMRAP:
Post results tor responses.
Strength – Power Cleans 4-3-2-1-1-1
Up to 175 failed 195
WOD modified MRX
Round 1
10 T2B
20 DU
15 PC @ 95#
2:10
Round 2
15 T2B
25 DU
10 PC @ 115#
2:20
Round 3
20 T2B
30 DU
5 PC @135#
3:58
Still getting back into it. Looking good Laura!
P. Cl
85-115-125-135-145-155(f)
Wod
20 TTR
40 DU’s
20 PC 75#- 3:13
25 TTR
45 DU’s
15 PC 95#
30 TTR
23 DU’s at cap
Almost forgot… HOT MAMA! Looking good Laura!!
Strength: Power Clean
4@135, 3@155, 2@175, 1@205, 1@225, 1@235 (25# PR)
WOD MRx:
1) Finished
2) Finished DU’s @8:00
15 Power Cleans @155 for remaining time
Strength: 155-175-195-205-215(f)-215
Attack of the mod WOD (two of my worst movements in this one-T2B and DU…):
Eventually ended up at toes high as possible and mix of DU/DU attempts.
1) 115#; finished.
2) 145#; finished at about 8:30
3) Made it through 35 DUs/attempts
Power Cleans 4-3-2-1-1-1 @ 65-85-95-105-115-125
WOD w/55# & GHD Sit ups
Made it through 30 GHD + 2 double unders of last round at 12 min
(did not meet time cap on 2nd round)
Power Cleans:
4@155
3@185
2@215
1@245
1@275
1@305
WOD as Rx’d=Through 30 T2B at time cap
Strength: Power Clean
4@115; 3@155; 2@185; 1@205; 1@225; 1@235
*
WOD as rx’d
Completed 1st 4 min, at 8 min – completed upt to 1 power clean (155) in 2nd round.
transitioned to just finishing the WOD after 8 min
at 12 min, completed 10 T2B in the 3rd round.
at 18:02, completed the 3rd round.
Strength:
4@185
3@205
2@225
1@245
1@265
1@285f
1@285 squat clean after time cap for a 10#pr
WOD Rx:
11:41
Hang power clean
Up to 135
Wod w/ rx weights but hang vs power (legs still recovering from marathon)
Splits: 2:01/6:51/12:00
Ended right at 12:00 time cap
Beautiful photo Laura! So strong
Strength:
205-225-255-285-315-330 (10#PR)
WOD Rx:
10:37
Happy with this PR body weight lowest in a while @ 224#
If anyone is looking into doing macros, I HIGHLY recommend
http://www.workingagainstgravity.ca/
Strength
155-165-175-185-195-205(f) (would have been a 5# PR) 🙁 I’ll get it next time!
WOD
mods:
Master’s weight (95-115-135)
Got through the first 4min set at about 3:25 – 2nd set of 4min is what got me (T2B) – ugh. So just finished out
15:33
Fun noon class! Great job folks!
Power Clean
4@205#
3@225#
2@255#
1@265#
Switched to Squat Clean
1@275#
Failed x 2@285#
1@285#
WOD
As Rx’d
Round 1=1:36
Round 2=2:05
Round 3=2:34
Total time=6:15
Power Cleans
4@ 105#
3@ 115#
2@ 125#
1@ 135#
1@ 145#
WOD as rx’d
1:38
2:09
3:14
7:01
Oops.. Total time= 7:01
Lookin hot, Laura!
Power Clean up to 160#
Mod WOD w/65# the whole way through
49 DU at timecap
….oops, forgot to do my DU’s on my last 4min (I was dead) so go ahead and add another 2 minutes to my time, lol!
PC: 4@125, 3@135, 2@145, 1@155, 1@165, 1@175
WOD (messed up adding weights- did 75, 85, 105)
11:42
Awesome pic Laura!
Wod as Rx’d – 11:58
Round 1 – 2:13
Round 2 – 2:57
Round 3 – 3:58
Total = 9:08
And thank you for all the kind comments 😉
Laura it’s an honor and a privilege. To top it off you like motocross. Double thumbs up!!!
A BIG Congrats for all the ***PR Stars*** Love seeing the strength gains.
–
Power Cleans = 4@145 - 3@175 – 2@195 – 1@215 – 1@235 – 1@245
–
WOD as Rx’d= 2:54 then – 7:47 then – through 6 cleans (185lbs) at 12min/TimeCap
–
I second MAX. If you need help getting your nutrition dialed in, WAG is a very good resource in my opinion.
PC
135-165-185-205-225-245(f)
—
Wod. W/bamboo V-ups instead of TTB
2:04
3:05
Finished 7 power cleans at time cap
Strength
4@135#
3@155#
2@185#
1@205#
1@215#
1@235# (PR)
WOD Rx — got through 26 T2B in last round @ cap
Strength:
115#-185#-215#-245#-255#- failed 265#
Wod as rx’d
3:10
8 power cleans @ 8:00
23 t2b @ 12:00
Lost it on the power cleans in that 2nd round! Boy!
255# ties PR
Great pic, Laura!
Power clean w/ the amazing Jess!
4@ 105
3@ 125
2@ 135
1@ 145
1@ 150 (failed, apparently I’m pretty slow 🙂 )
WOD as Rx’d
3 Cleans@ 115- Made it thru first 2 rounds in time cap
Really, really great WOD. Thanks, Okie!
Power Clean
4@105
3@125
2@135
1@150
1@160
1@170(PR)
1@175 (10#PR!!!)
WOD rx’d
1:55
2:14
2:48
Total time=6:57
Great pic Laura!
PC
4@155
3@185
2@205
1@225
1@235
1@245
Wod Rx
Rd 1 = 1:41
Rd 2 = 3:20
Rd 3 = 1 PC @185 at Time cap
PC:
4@115
3@125
2@135
1@155
1@165 F
1@165 Squat clean, but couldn’t stand it up.
WOD as Rx’d:
2:38
3:31
4:01
Ended at 12:01
Total time: 10:10
Not bad for me! Actually got 35 Dubs in a row! It’s a Tuesday miracle!
Looking amazing Laura! Talk about Macros!!
Strength:
135-155-175-195-205-215 (PR, wohoo!)
WOD RX:
1 – 2:50-ish
2 – 12 PC @ 8:00 min
3 – 40 dubs @ 12 Min
Yes the macro queen Laura! Looking gorgeous my friend!
Power cleans up to 135
WOD rx’d
2:42
7:59
21 dubs into round 3, those 30 TTB killed me- finished those with 21seconds left for dubs
Strength
135,155,175,195,205,215 (f)
WOD RX
1- 2:08
2 – 3:20
3 – 1 PC at 185# at Time Cap
Strength:
4@95
3@115
2@135
1@145
1@155
1@155
WOD Scaled: (ab mat sit ups, DU, 85#-95#-105# cleans)
Splits:
2:33/2:37/2:40
Henry’s back!!!
PC
55,65,70,75,80,85
Did as AMRAP:
Used 55# for PC, knee raises and single and double =2 reps
Got to 3rd rd, 23 knee raises on 12 min cap
And great picture Laura! You look amazing!