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
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
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
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)
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
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
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!
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
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.
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
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
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
85-95-95-105
Wod as Rxd (run/run/row/row)
HRPU 27
BOX JUMP 23
HRPU 25
BOX JUMPS 27
Bench
5 @85#
10 @95#
20 @105#
5 @125#
AMRAP HRPU Total 30
AMRAP Step Ups Total 48
Strength:
10 @ 135#
5 @ 205#
19 @ 185#
4 @ 225#
Wod w/ all runs
20 HRPU
28 box jumps
22 HRPU
32 box jumps
Strength: 135, 185, 95, 165
Row 15
Row 13
Row 13
Run 11
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
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
@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
Bench:
10 w/55#
5 w/65#
20 w/40#
5 w/65#
WOD w/from knees hand release push ups
22 HRPU
17 BJ
20 HRPU
20 BJ
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