June 19, 2017

Monday 170619

10min AMRAP:

-5 Over Bar Burpees
-5 Squat Clean 135/95 RX+ 155/105 MRX 115/75
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-10 Hang Power Clean 135/95 RX+ 155/105 MRX 115/75

Post rounds and reps to responses.

DSC_2175

28 thoughts on “June 19, 2017”

  1. I don’t normally post my scores when I validate some of our upcoming WODs, but I had a nice lady (Miranda) one day ask me if I even worked out and do this. Anyway here is a WOD we will perform next month and it will also give you a heads up to make sure you stay proficient or start working on a certain exercise.

    7min to build up and work on Single Leg Deadlifts

    6 RFT: (25min cap)
    -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65
    -7 Bar Facing Burpees
    -6 Left Leg Deadlifts
    -7 T2B
    -14/12cal Row or 14/12cal A bike
    Rest 2min Exactly
    “Finisher”
    For Time and Minimal Breaks/Rest:
    -400m Farmers Carry KBs or DBs 53/35
    RX+70/53 MRX 45/25
    **Catch every time you stop to Rest, perform
    5 Double KB/DB Deadlifts, before
    proceeding forward**
    **Can walk fast, but NO running**

    WOD RXd = 19:55
    Farmers Carry with 2 53lb KBs = 3 breaks in 7:53

  2. Strength: Back Squat @90% (285#)
    2-2-2-2-2-2

    WOD Rx:
    2 rounds + 6 reps (1 Squat Clean)
    *Did 2 sets of 10 Burpees

  3. Back Squats w/135# (one set with 155)

    WOD w/75#, 20″ step ups

    3 rds + 2 bx steps into 4th

    4 turkish get-ups each arm 8#
    1 min high plank
    1 min low plank

  4. what a way to kick the week off
    #jellylegs

    Strength:
    1st set of 2 @ 205#
    remaining sets of 2 @ 215#

    WOD Mrx

    3rds + 10 reps (5 SC)

    Great job nooners!

  5. Back squat: 5@225; 2@275; 2@275; 2@295 for last 3 sets
    *
    WOD as rx’d: completed 4 rounds + up to 1 box jump

  6. Wod
    With 95# and 20″ step ups
    4 rds + 6 reps

    5 min rest

    30 back squats 95# (1:00)
    500 m row ( 1:50.3)
    3:14

  7. Back squats
    4 x 2 235#
    2 x 2 245#

    WOD MRx 115# and 24″ box
    3 rounds and up to 2 squat Cleans

    Felt great

  8. Skipped back squats due to right knee tendinitis

    WOD rxd
    2 rounds + 6 box jumps

    2 sets of Turkish getups
    25# & 35#

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