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.
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
Deadlifts up to 135#
WOD w/55 & 65, 20″ step ups
3:14
3:32
3:41
3:25
Deadlifts @ 205-225
Sumo Deadlifts @ 205-225
WOD as Rx’d = 18:28 – 6 = 12:28
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
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
DL & Sumo DL
6@345
5@375
3@375
2@405
WOD as RX’d=19:25-6:00=13:25
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!!
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
Round 1- 3:10
Round 2- 3:40
Round 3- 3:37
Round 4- 3:16
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!
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
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
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
Deadlift / sumo DL
225
255
—
Wod. Rx’d.
19:39 – 6:00 = 13:39
Strength @ 260#
WOD as MRx
17:25
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
DL / Sumo
155
185
WOD RX weight with step ups
155M in last row.
*not rx’d : did box step-ups instead of jumps.
Wod w/ 65# all rounds (forgot to add my 15# plates )
19:21-6=13:21
WOD w/95# and 135#
Rower read 211m at 20:00; 228m when the flywheel stopped (on the 4th round)
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.
Mrx, not max
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
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
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
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!
Strength
Deadlift/Sumo
Up to 255#
Wod RX
Time cap
Had 50 meters to go at the time cap!
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.
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.
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!!!
Dead-lift
335-405-425-455
WOD RX:
18:13-6:00=12:13