Wednesday 170208
For Time:
-200m Run
-5 Power Clean 155/105 RX+ 185/125 MRX 135/85
-10 Box Jumps 24/20″ MRX 20/18″
-20 Russian KBS 24/16kgs RX+ 32/24kgs
REST 2min
-400m Run to
-10 Hang Power Clean to
-20 Box Jumps to
-40 Russian KBS
REST 3min
-20 Russian KBS
-10 Box Jumps
-5 Power Clean
-200m Run
*Compare to 1st Sprint*
REST 2min
-40 Russian KBS to 20 Box Jumps to
-10 Hang Power Clean to
-400m Run
*Compare to 2nd Sprint*
Post total time minus 7 minutes of rest to responses.
Strength: 1 PC to 1 HPC
Up to 205#
WOD Rx:
2:03
6:40
3:15
8:47
Total: 20:47
Finisher: 40 Anchored Situps
1:04
P.Cl to HPC up to 115#
WOD’s w/ 85#, step ups, run, row, run, run
24:21-7:00= 17:21
PC to HPC stopped at 205 not feeling anything heavier this early
WOD as RX
Everything unbroken
1st sprint-1:58
2nd sprint-3:47
3rd sprint-1:58
4th sprint-4:20
40 GHD for time-1:24
Total time 19:03-7 minute rest-12:03
PC to HPC up to 185#
WOD Rx’d: 23:01-7:00=16:01
Strength 55-65-75-80-85-90-95-100-105-110
WOD w/ row, 20″ step ups, 25# KB
1 – 2:27
2 – 5:10
3 – 2:43
4 – 5:09
40 GHD (didn’t keep time)
Mainsite WOD today…Fran + 1 mile run
Strength:1 Power Clean plus 1 Hang Power Clean EMOM for 10 Minutes
175-195-205-215-225-235-245-255-265-285
WOD Rx’d=22:55-7=15:55
Strenght 1 PC to 1 HPC with dumbells EMOM x10mins
45lb, 50lb, 55lb, 60lb, 65lb, 70lb x3, 75lb, 80lb
Wod with row and 50lb dumbells 55lb kb and 24in box
Time=25:51-7:00= 18:51
Strength up to 125# successfully, failed hang x2 @130#
Wod w/rows, 85# cleans, 20in step-ups, 25# American KBS
Rd 1 – 3:09
Rd 2 – 6:48
Rd 3 – 2:58
Rd 4 – 7:15
Total: 27:10 – 7:00 rest = 20:10
Power Clean + Hang Power Clean up to 140#
WOD as rx’d
Round 1- 2:11
Round 2- 4:28
Round 3- 2:21
Round 4- 4:35
Total time- 20:35 – 7:00 = 13:35
40 GHD situps- 1:43??
Power cleans
65-75-85-95-105-115-120-125-130-135
–
Wod RX everything but weight at 85#
21:29-7:00: 14:29
Clean – hang clean
145-155-165-175-185-195-205-215-225-235
Wod RX+
21:57-7:00 = 14:57
Heavy KB = LBS
Complex up to 150lbs
WOD as Rx’d
20:00- 7= 13:00
Great job, nooners!
Complex up to 125
WOD with 95# box jumps and rows
2:13
4:01
2:20
5:16
Total time 21:50-7min rest 14:50
Last round of hang power cleans killed me ugh!
Power Clean + Hang Power Clean up to 145#
WOD as Rx’d w/ 45# KB = 22:02 – 7 = 15:02……LBS really got me on the last 2 rounds 🙁
Oops.. WOD w/rowing
Awesome Class today! Bunch of CFJ Studs were in attendance today! Great job!
Complex up to 185#
WOD w/ 135# and step-ups and row
can’t remember the individual times 🙁
Total Time: 21:38 – 7:00 = 14:38
Have a great afternoon!
Strength PC+HPC
145 upto 235# (failed HC)
Mod Wod (accidentally did same order each round starting with run)
19:40 – 7:00= 12:40
Power Clean + Hang Power Clean
up to 155#
WOD as rx’d
Round 1- 1:57
Round 2- 4:36
Round 3- 2:07
Round 4- 5:15
Total time- 20:55 – 7:00 = 13:55
Greg the man!
Complex
135 to 225(f)
—
Wod. Rx’d.
21:18 – 7:00 = 14:18
—
Anchored sit-ups for time
40 @ 1:09
Complex up to 135
WOD RX 24:08-7= 17:08 and LBS!!!!
Power clean to hang power clean
Up to 150#
–
Wod as rxd
19:08 – 7:00 = 12:08
40 ghd’s for time: 1:14
Speedy breck! Fun lifting with you Stephanie 🙂
Complex PC to HPC
135-155-165-175-185-195-205-215-225(failed HPC)
—
Wod. Rx’d.
23:33– 7:00 = 16:33
—
Anchored sit-ups for time
40 @ 1:24
Garage
25 cal bike
50 back squats, 135#
25 cal bike
6:32
Power Clean + Hang Power Clean EMOM for 10 minutes
155/165/185/195/205/225/235/245/250/255
WOD
As Rx’d
Everything unbroken
Round 1=1:40
Round 2=3:26
Round 3=1:44
Round 4=3:46
Total time=17:36-7:00(rest)=10:36
40 GHD sit-ups (unbroken)=1:25
PC/HC 95# to 185#
WOD w/135/24(some step ups)/55/runs
13:30
40 anchored sit-ups
:51
Sweetheart showdown WOD 1 w/ Allie
Completed under time cap!
Sweetheart showdown WOD 2
Completed!
WOD w/ 155#, 24″ box, 70# KB:
21:06 – 7:00 = 14:06
40 GHD’s = 1:26 (unbroken)
Great job Adam!
40 anchored sit-ups for time: 1:09
Complex PC to HPC
135-155-165-175-185-195-205-215(failed HPC)
—
Wod. Rx’d.
22:42-7:00 = 15:42
—
Complex Pc to HPC
45-50-55-60-65-75-75-80 (failed on HPC)
WOD w/55# and step ups to 20″ box
24:02-7:00 min rest = 17:02
Emom
2pc + 2hpc
135# & 165# twice each
1pc + 1hpc
185# 4 times & 195# twice
Wod w 135# & step ups
1) 2:04
2) 5:16
3) 2:43
4) 7:29
Total time including rest – 24:32
Lower back wasn’t having it on the last rd
Complex power clean to hpc
Up to 150! PR
Wod rxd 24:22-7= 17:22
20:58-7=13:58