-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.
28 thoughts on “June 19, 2017”
OkieDB
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
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
3 rounds. MRx. Dropped to 65 after first round.
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
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
Back squats @155#
–
Wod mrx
3 rounds + 7 hpc
–
High plank and low plank
Oh used an rx box
2.1 Rounds MRX
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!
Back Squat:
4 sets @375#
2 sets @405#
WOD Rx
4 rounds + 6 (1 squat clean)
Strength:
3 sets @165#
3 sets @175#
WOD Rx’d:
2 rds + 4 HPC
Dead after strength…
Back Squats
6 Sets of 2@345#
WOD
As Rx’d
Rounds=5+1 Squat Clean
Total reps=156
Back Squats 6 x 2 @ 165#
Wod rxd
4 rds + 2 burpees
Back Squat
6 x 2@315
WOD Rx’d=4 plus 2 burpees
Back Squat:
2 sets @255#
4 sets @265#
WOD MRx
3 rounds + 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
Strength:
5×2 @ 305#
1×1 @ 305#
Wod rx’d
3 + 6 reps
Wod. Rxd.
4 rounds + 2 burpees
BS 155# (75%)
Wod with 85# & stepups
3 rds + 2 Step-ups
5×2 @ 305
1×1 @ 305
Wod rxd
3 rds
called good w/ ~:45 left on the clock
Back squats
6×2@365
Wod RX’D
4 rounds+7 Box Jumps
BS-
2reps @ 135
2reps @ 155
2reps x 4 @ 175
WOD RX
3+2 squat cleans
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
Wod rx
4 Rounds Even.
Back squats
6×2@155#
WOD rx’d
4 rds+2squat cleans
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
Squats 6×2@310
WOD rx – 4 rds even
Skipped back squats due to right knee tendinitis
WOD rxd
2 rounds + 6 box jumps
2 sets of Turkish getups
25# & 35#
BS 6×2@315
wod
2 rds + 5 SCs