Wednesday 170201
5 Rounds for Reps
–Min 1 = ROW for Calories or Bike for cal
–Min 2 = Bar Facing Burpees
–Min 3 = T2B
–Min 4 = Deadlifts
–Min 5 & 6 = REST / Add Deadlift Weight
**Deadlift Weight Increases Each Round**
-RD1 = 135/95 RX+ 165/115 MRX 115/75
-RD2 = 165/115 RX+ 205/135 MRX 135/95
-RD3 = 205/135 RX+ 225/155 MRX 165/115
-RD4 = 225/155 RX+ 255/175 MRX 205/125
-RD5 = 255/175 RX+ 275/185 MRX 225/145
Post reps for each exercise and total to responses.
Beautiful, Julie!!!
WOD Rx w/Assault Bike
Calories: 21, 13, 12, 12, 16 (74 total)
Burpees: 9, 9, 8, 10, 7 (43 total)
T2B: 15, 13, 15, 12, 13 (68 total)
Deadlifts: 16, 13, 10, 8, 3 (50 total)
Score: 235
WOD w/mods:
anchored sit ups in place of T2B
DL weights 85-95-115-115-115
Row: 10+10+10+10+10 = 50
Burpees: 8+8+8+8+8 = 40
Sit ups: 25+30+25+25+30 = 135
DL: 27+27+18+20+22 =114
Score: 339
wod rx +
total 327 reps
row cal: 16, 15, 16, 16, 16 (79 total)
burpees: 17, 15, 15,14, 15 (74 total)
t2b: 20, 17, 14, 13, 13 (77 total)
deadlifts: 30, 22, 17, 14, 14 (97 total)
core development
WOD Rx+:
Cal:20/20/20/20/20
Burpee:16/15/14/13/14
T2B:18/15/14/12/13
DL:35/21/16/12/14
Score:341
WOD as Rx’d = 327 reps
Row = 69 calories
Burpees = 63 reps
T2B = 64 reps
Deadlifts = 131 reps
WOD rx’d
Row cal: 14,10,10,10,11=55
Burpees: 12,12,12,12,12=60
TTB: 23,20,20,20,20=103
Deadlifts: 27,20,15,11,11=84
Total=302
WOD RX w/GHD for T2B
271 reps
WOD as rx’d
Calories: 14/14/14/14/14
Bar Facing Burpees: 14/15/14/14/14
Toes to Bar: 21/20/20/20/20
Deadlifts: 28/21/16/12/10
Total Reps: 329
Core Development
Wod in garage
rx weight w/hanging knee raises for t2b
Row for cal: 12/9/8/7/8 (44 total)
Bar facing burpees: 6/6/6/6/7 (31 total)
Knee raises: 18/18/15/15/20 (86 total)
Deadlifts: 18/14/10/8/6 (56 total)
Total reps: 217
Wod rx
Cal on rower 12, 12, 10, 10, 9 (51)
Burpees 12, 12, 11, 10, 10 (55)
T2B 20, 20, 15, 15, 15 (85)
Deadlift 20, 15, 12, 10, 10 (67)
Total=258
Great noon class and fun WOD:
Wod Rx
Row for Cal: 13-14-14-15-15 = 71
BF Burpees: 11-11-9-8-8 = 47
Toes 2 Bar : 11-12-12-10-10 = 55
Deadlift: 20-20-16-12-8 = 76
Total: 254
WOD RX+=260
Wod rx+
1. Row: 21-21-21-21-21 = 105
2. Burpee:15-14-11-11-8 = 59
3. T2b: 22-20-19-17-17 = 95
4. DL: 28-20-18-14-13 = 93
Total: 352
WOD rx
1. Cal Row: 22/22/19/15/21 = 99
2. Burpee: 12/12/12/12/10/13 = 59
3: T2B: 10/6/6/6/6/6 = 34
4: DL: 31/26/20/12/10 = 99
Rds: 75/66/57/43/50
Total reps: 291
Did anyone happen to pick up the black north face jacket, size large this afternoon? Please check and bring it back in if you didn’t! Thank you! I’ll say large Northface jacket
WOD Rx w/ rowing
Calories: 21, 21, 20, 20, 19 (100 total)
Burpees: 14, 12, 12, 11, 11 (60 total)
T2B: 13, 14, 10, 11, 11 (59 total)
Deadlifts: 25, 18, 9, 10, 10 (72 total)
Score: 291
WOD Rx+ w/T2R
275
Wod. Subbed bamboo V-ups for TTB
Cals – 97
BFB – 43
BVU – 68
DL’s – 81
Total = 289
Row 17-15-15-14-15=76
Burpees 13-10-9-8-7=47
T2B 15-11-8-8-9=51
DL 40-29-20-20-18=128
Total 302
Calories: 22 / 21 / 21 / 20 / 20 = 104
BF Burpees: 13 / 13 / 11 / 11 / 10 = 58
T2B: 16 / 16 / 16 / 15 / 15 = 78
Deadlifts: 32 / 23 / 15 / 15 / 10 = 95
WOD As Rx’d: 335
Wod rxd.
241 reps
Good class and fun wod.
WOD RX
Cal 20-18-15-15-15 = 83
BFB 10-8-8-8-10 = 44
T2B 20-15-10-10-10 = 65
DL 25-15-12-11-6 = 69
Total – 261, pitiful. Died in the 3rd round.
Mod Wod (didn’t change weight after 4th rd too busy catching my breath) w/Assult Bike 315 reps (worst Wod to come back to after a week an half off)
WOD
As Rx+
Row: 20-20-15-15-15=85
Burpees: 18-15-15-15-15=78
T2B: 25-25-21-21-20=112
Deadlift: 35-22-20-15-12=104
Total=379
WOD w/65#,75#,95#,105#, 115# for DL, subbed knee raises for T2B
Row:11,12,10,11,10 = 54
Burpees: 8,7,7,7,7 = 36
Knee raises: 14, 14, 12,11,10 = 61
Deadlifts: 20,19,16,14,10 79
Total: 230
Fun WOD!!
And Julie awesome pic! I didn’t mention it tonight as I hadn’t looked at the website
today! And nice to meet your husband! Tell him welcome to CFJ! I know he will love it!
Round 1: 70
Round 2: 60
Round 3: 55
Round 4: 47
Round 5: 48
Total: 280 (MRx deadlifts)
Wod w deadlift 135-155-185-185-185
Row: 30-26-20-23-26 = 125
Burpees: 12-8-7-8-6 = 41
TTB: 10-12-8-11-10 = 51
DL: 21-18-10-12-11 = 72
Total = 289
As Rx’d, but started at 105# instead of 95# ended at 175#
Row 15-17-16-16-14=78 cal
Burpees 12-12-11-11-10=56
T2B 13-13-11-11-11=59
DL 31-26-19-16-12=104
Total 297
Wod rx +
Row 22, 17, 15, 15, 15
Bfb: 10, 9, 8, 7, 9
T2b: 11, 7, 7, 7, 6
DL: 33, 22, 19, 14, 12
Total: 265