April 17, 2017

Monday 170417

Speed Rounds For Time:
Round 1=
-15 SDHP 95/65lbs MRX 75/55lbs
-10 Box Jumps 24/20″ MRX 20/18″
-15 Hang Power Clean (HPC)
-10 Box Jumps
-Row 250m
Rest 2min/Add Wt
Round 2=
-10 Pwr Clean 145/95lbs MRX 105/65
-15 Box Jumps 24/20″ MRX 20/18″
-Row 250m
-15 Box Jumps
-10 HPC
Rest 2min
**Repeat Rd 2 & Rest 2min/decrease Wt**
**Then Repeat Rd 1 & compare times**

Post times to responses.

DSC_2016

31 thoughts on “April 17, 2017”

  1. Strength: Deadlift/Sumo Deadlift
    6@275, 5@305, 3@305, 2@305

    WOD Rx:
    3:19 + 5:07 + 5:40 + 4:20 = 24:26 – 6:00 = 18:26
    Finished 3 rounds at 20:00

  2. DL & Sumo DL
    6’s @ 135# (60%)
    5’s, 3’s, 2’s @ 145# (75%)
    Wod rx’d weight & step-ups
    Rd 1 3:26
    Rd 2 4:18
    Rd 2 4:12
    Rd 1 3:27
    Finished at 21:24

  3. WOD
    As Rx’d
    Everything unbroken
    Round 1=2:30
    Round 2=2:54
    Round 3=2:50
    Round 4=2:46

    Total time=17:00-6:00(rest)=11:00

  4. That’s one amazing squat, Hannah!!

    DL & SDL
    125-175-205-235 (just DL)

    WOD as Rx’d
    17:24- 6= 11:24

    Great work, 930!! Loved working out with my Swole Sista!!

    If you haven’t already signed up for the Spartan Challenge, DO IT!!

  5. No DL’s, back still tweaked..
    3 mile run & 100 ghd’s

    Wod mod for back
    PP vs SDHP
    HSPU vs PC
    Same weight at rxd, same order.. fun one!!
    Nicole you are so speedy on those bj’s! You left me gassed!
    17:32 – 6 = 11:32

  6. DL & SDL – worked up to 275# – got activated

    WOD mods:
    75# Rds 1 & 4
    105# Rds 2 & 3
    20″ Step-ups

    19:04 – 6:00 rest = 13:04

    post-stache….will take some getting use to not having that extra power!

    Fun class!

  7. Strength OHS from Saturday
    135-185-205-235-265-295-300(pr)-315(pr)-325(30 pr)

    Wod rx
    19:51-6:00 = 13:51

    Spent a solid 2 minutes standing on the box feeling bad for myself

  8. Jedi and Stone got in my head with shoulder injuries…nursing some left shoulder pain for a week. Probably shouldn’t have done muscle ups on Saturday…so doing MRX and modified WODs for two weeks

    MRX’d

    time-capped finished the second set of box jumps in the final round

  9. Deadlift
    Regular 6@315
    Sumo 6@315
    Regular 5@365
    Sumo 5@365
    Regular 3@395
    Sumo 3@395
    Regular 1@415

    Wod RX’D
    RD 1-2:36
    RD 2-2:41
    RD 2-2:41
    RD 1-2:38
    Total time 16:36-6:00-10:36

  10. Deadlift & Sumo deadlift – did same reps for each
    6@315; 5@325; 3@324; 1@325
    *
    WOD as rx’d: finished at 19:58 (-6) 13:58
    1st- 2:56
    2nd- 3:14
    3rd- 3:58
    4th- 3:50

  11. Strength with 275# for 75% and 315# for 80%

    Wod w/ max weight, didn’t finish last round due to some calf pain so basically just got a 19 minute workout. That’s about 18:30 longer than most of my workouts.

  12. Strength same weight for both
    6@305lbs
    5@335lbs skipping Sumo from here on
    3@355lbs
    2@375lbs
    Wod masters rx
    Rd 1=2:58
    Rd 2=4:58-9:28=4:30
    Rd 3=11:28-16:04=5:06
    Rd 4=18:04-22:46=4:42

  13. Scaled all reps today to help respiratory system

    Strength
    3 @ 210, 2-1-1 @ 225

    Wod masters rx weight w/18 in step ups
    10/5 reps instead of 15/10
    Rd 1: 2:57
    Rd 2: 3:07
    Rd 3: 3:18
    Rd 4: 2:56
    Total time 18:18-6:00 rest = 12:18

  14. Deadlift / sumo DL
    275#
    275#

    Wod. Rx’d.
    18:50 – 6:00 = 12:50

    Rd. 1: 2:21
    Rd. 2: 3:01
    Rd. 3: 3:59
    Rd. 4: 3:29

  15. Came in to do WOD real quick before going in for overnight shift at work so didn’t have time for strength..Breck was so gracious to let me start WOD early
    WOD rx’d
    Rd 1 2:40
    Rd 2 3:11
    Rd 3 3:16
    Rd 4 2:46
    Total=17:53-6:00=11:53
    Have got to learn how to row ha felt like I was pulling as hard as I could and going no where today!

  16. WOD Rx —
    20:20ish – 6:00 = 14:20

    *Clock stopped at 20:00 and I was around 185m on last row so finished it out.

  17. 3-4pm
    5 mile bike 16:33
    Clean pulls 2@225-255 1@275
    Chain Squat 3@275-2@290-1+@305(3)
    Bench 5@205-3@225-1+@250(2)
    Squeeze Press 4×8@60
    5 mile bike 16:25 (PR)
    *
    6:30-7:30pm
    E2MOM alt DL & SDL
    6@255
    5@275
    3@305
    1@320
    *
    WOD RX
    18:58 – 6 min rest = 12:58
    Wilted like a flower on the later rounds.
    Absolutely f-ing spent.

  18. Went light tonight on everything:

    Strength up to 115#

    WOD w/45# and 55# and step up to 20″ box

    24:29 – 6 min rest = 18:29

    As in the last class for the day, Breck let us finish!

    Great 6:30 class

    Beautiful picture Hannah!!!

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