June 22, 2017

Thursday 170622

2min AMRAP:
-Run or Row 200m or 0.5km A Bike
-Max Hand Release Push-Ups
Rest 2min
2min AMRAP:
-Row or Run 200m or 0.5km A Bike
-Max Box Jumps 24/20 RX+ 30/24
Rest 2min
3min AMRAP:
-10 Box Jumps
-Run or Row 200m or 0.5km A Bike
-Max Hand Release push-ups
Rest 2min
3min AMRAP:
-10 Hand Release Push-Ups
-Run or Row 200m or 0.5km A Bike
-Max Box Jumps

Post results for each AMRAP to responses.

DSC_2275

20 thoughts on “June 22, 2017”

  1. Bench: 10@135; 5@185; 20@135; 5@135
    *
    Sprint round 1
    200m row then max HRPU – 36
    Sprint round 2
    200m run them max GHD sit-ups – 25
    Sprint round 3
    10 T2B, 0.5 km assault bike then max HRPU – 25
    Sprint round 4
    10 HRPU, 200m run then max GHD sit-ups – 31
    *
    Total HRPU – 61; total GHD sit-ups- 51
    *
    Core: 1 min accumulated hollow hold then GHD hip ext then 25 v-ups the 25 ab wheels

  2. Strength: Bench Press
    10@145, 5@195, 20@145, 5@175

    WOD Rx:
    1) 35 HRPU’s w/Row
    2) 34 Box Jumps w/Run
    3) 38 HRPU’s w/Run
    4) 39 Box Jumps w/Row

    Total: 146 reps

  3. bench 10@55, 5@75, 20@55, 5@75

    WOD w/20″ step-ups, all running

    1. 17 HRPU
    2. 21 BX
    3. 24 HRPU
    4. 33 BX

    Core:
    1 min hollow hold
    1 min hip ext hold
    25 GHD sit ups
    6 evil wheels (from knees)

  4. Bench 10@135, 5@205, 20@135, 5@185

    1. Row w/ 25 HRPU
    2. Run w/ 12 BX
    3. Row w/ 30 HRPU
    4. Row w/ 10 Jumps 10 Steps

    Core:
    1 Minute Hollow Hold
    1 Minute Hip EXT
    20 VUPS

  5. Bench
    10@245; 5@275; 16@245; 4@275

    WODs w/ all runs

    1) 23 HRPU
    2) 21 Box Jumps
    3) 28 HRPU
    4) 30 Box Jumps

  6. Bench
    75-95-75-95 should have gone heavier

    WOD with alternating runs/rows
    23 HRPU
    25 BOX JUMPS
    26 HRPU
    32 BOX JUMPS

    great job 9:30!

  7. Bench press
    10@105#
    5@125
    20@95
    5@125
    WOD rx’d w/all runs
    HRPU: 37
    Box jumps:53
    HRPU:45
    Box jumps:70
    Core development

  8. Bench
    85-95-65-95

    WOD:
    Row- 21 HRPU
    Run- 19 BOX JUMPS
    Row- 23 HRPU
    Run- 34 BOX JUMPS

    1 min Hollow Hold. Called it good.

  9. Chris Mafille

    Bench press
    10 @ 165
    5 @ 185
    17 @ 145
    5 @ 145

    WOD rx’d
    Row HRPU: 28
    Run Box jumps:17
    Row HRPU:27
    Run Box jumps:25
    Core development

  10. Bench
    10 @ 135
    3 @ 205
    19 3/4 @ 165
    3 @ 205

    Wod rxd
    run/HRPU: 31
    row/box jumps: 30
    run/HRPU: 25
    row/box jumps: 37
    core development

  11. Bench Press
    10@135#
    5@205#
    20@185#
    2@225#

    WOD
    As Rx’d
    Run-45 HRPU
    Bike-39 Box Jumps
    Run-55 HRPU’s
    Bike-58 Box Jumps

    Total HRPU’s=100
    Total Box Jumps=97
    Total reps=197

  12. Strength:
    10 @ 135#
    5 @ 205#
    19 @ 185#
    4 @ 225#

    Wod w/ all runs
    20 HRPU
    28 box jumps
    22 HRPU
    32 box jumps

  13. Bench
    75-95-75-105

    Wod w/all rows, 20in step ups, air squats for hrpu
    24 squats
    12 step ups
    26 squats
    18 step ups

  14. Strength:
    10 @ 85#
    5 @ 105#
    20 @ 95#
    3 @ 125#
    WOD:
    Row – 20 HRPU
    Run- 27 box jumps
    Run – 26 HRPU
    Run- 34 box jumps

    Callan:
    Strength:
    10 @ 55#
    5 @ 55#
    20 @ 35#
    5 @ 55#
    Wod w/ all row/ PU from knees
    17 PU
    17 box jumps
    18 PU
    22 box jumps

  15. @Bixby
    Wasn’t sure how the strength was designed to work.
    Bench
    10@185-5@225-20@155(19)-5@205
    WOD w/ all runs
    38 hrpu
    30 bj
    40 hrpu
    35 bj

  16. Instead of strength
    Did 50 75# back squats (1:50) then 500m row (1:43)
    3:51 total

    Wod with bike and step ups 20″
    Hrpu 32, 30
    Step ups 25, 30

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