Wednesday 170524
2 RFT:
-20 Russian KBS 55/35# RX+ 70/55#
-200m Run or Row or 0.5km A Bike
-20 Pistols (alt legs) MRX 10 Goblet Squats
-200m Row or Run or 0.5km A Bike (opposite of last)
-20 Anchored Sit-ups RX+ 20 GHD Sit-Ups
-200m Run or Row or 0.5km A Bike (opposite of last)
-20 KB Goblet Lunges (alt, stationary)
-200m Row or Run or 0.5km A Bike (opposite of last)
Post time to responses.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
Back squat: did do rx’d rep scheme.
6@135; 10@225; 6@275; 6@275; @275; 6@275
*
WOD rx (+) except did goblet squats instead of pistols. 70# kb & GHD, assault bike.
14:10 (everything unbroken)
back squats sets of 4 & 5 @ 105#
WOD w/25#KB, row/bike, goblet squats
16:18
Good to be back!
Strength: Back Squat
5×2 @245#
1×3 @265#
WOD Rx w/GHD’s:
19:43 (Run & Row)
Strength:
4@275
6×4@330
Wod Rx+ w/bike:
15:00
Power snatch to hang power snatch
65-75-80-85-90f-90
15min amrap
15 KB swings @35#
200m row
15 push press @65#
200m row
3 rounds + 8 KB swings
Strength
5 sets 2@365
WOD Mod Run/Row 70KB+GHD+Goblet Squat
14:34
Back Squats:
4@155
2×2@160
4×2@165
WOD:
Gob squats everything else Rx’d
17:25
Strength BS 6×3 at 295lbs
Wod rx except goblet squats instead of pistols and air assault bike instead of rowing and a 20lb vest
Time=17:47
BS
3@275
3×3@280
2×4@280
wod w/ 55# kb, goblet squats, & GHDs
15:21
Back squat
6×2@ 160#
–
WOD RX expect goblet squats in place of pistols.
15:40
Oh I alternated row/run
Great to be back at CFJ!!
Back Squat
2 x 3 @ 185
2 x 3 @ 190
2 x 3 @ 195
WOD Rx except Goblet Squats in place of pistols
15:45
(All row)
Awesome job, nooners!!
Back squats 6×3 @155#
Wod w/ 35#KB, row then run, pistols, & GHD
18:12
back squats
6 X 2 @ 160#
wod rx +
17:06
run/row, 50#, ghd’s, pistols
BS
135×4
160×4
195×3 (PR)
195×3
195×2
Thought I was lifting 185 but Calli tricked me!
WOD rx’d except goblet squats instead of pistols
15:17
Strength: Worked up to 285
Wod: RX+ 15:35 (Run,row)
Back Squats
6 Sets of 4@315#
WOD
Rx+ with all Assault Bike
Everything unbroken
Time: 13:24
BS 4-4-4-4-4-2
105-115-120-125-135-140
Row/run
RX with modified pistols (opposite foot tucked behind ankle)
18:03
Wod. Rx’d. (Run/row)
15:30
Strength: 295#
4-3-3-4-4-3
Wod rx’d w/ runs first & row, unbroken
16:07
BS
5@245
295×4-4-4-4-3
wod+ w/ 96# KB
25:00
Back squat
6×4@355
Good job Brent your squats looking too easy!!!
Wod as RX+ w/row+bike
15:17
Stayed unbroken and didn’t miss any pistols so that’s good enough for me after those fun squats
Back Squats:
6 sets of 4 @80#
WOD w/20# and 10 Goblet squats and all runs
18:35
2 RFT:
-20 Russian KBS (70#)
-200m Run
-20 Goblet Squats
-200m Row
-20 GHD Sit-Ups
-200m Run
-20 KB Goblet Lunges
-200m Row
16:06
WOD with goblet squats and GHDs. Row and run 13:31
Back squat
1set of 4 @ 155
5 sets of 3 @ 185
Wod rx’d except pistols with 20#kb to balance and only did 15 instead of 20. Miley on the knees.
17:49
Killer* on the knees
Back Squat
5 x 2 225#
1 x 4 225#
WOD Rx 19:26
Red box assisted pistols
GHD situps
45# KB lunges
Run/Row