Tuesday 170801
2min AMRAP:
– 6 Hang Power Snatch 115/80 MRX 95/65
– 3 Over Bar Burpees
Rest 2min
2min AMRAP:
– 6 Power Cleans 115/80 MRX 95/65
– 6 Barbell Push-Ups MRX Push-ups
Rest 2min
For Time:
-20 Over Bar Burpees
-20 Hang Power Snatch
-20 Barbell Push-ups MRX Push-ups
-20 Power Cleans
Post rounds and reps for each AMRAP to responses.
No strength
Wod rx
1st wod 3 rounds +2 burpees
2nd wod 3 rounds +2 cleans
3rd wod 7:59
Bench
20 @ 65
15 @ 70
10 @ 75
5 @ 80
1 @ 85
1st WOD rx’d 2 rds + 4 snatches
2nd WOD rx’d 3 rds + 3 Cleans
3rd Wod w/ 75# 5:53
Bench: Up to 245#
WOD Rx:
3 rounds
4 rounds + 1 rep
7:37
Bench 20-15-10-5-1 @ 55-60-65-70-85
WOD 1 w/65# = 2 rds + 4 HPS
WOD 2 w/65# = 3 rds + 3 power cleans
WOD 3 w/55# = 6:09
Core: 50 flutter kicks
Strength: Bench w/Jim-
135-155-175-205-235
WOD Rx’d:
1) 3 rds + 1 HPS
2) 3 rds + 5 PC
3) 8:50 (in hindsight, 115# was aggressive…paying for inconsistency now)
Sub for bench
3 rds
20 cal bike
20 push-ups
–
Wod sub hang clean for hang snatch – 95#
Wod 1 = 3 rds + 6 h cl
Wod 2 = 5 rds + 1 pc
Wod 3 = 4:36
Bench:
20@155#
15@185#
10@225#
5@265#
1@335# (Failed)
WOD #1=3 rds plus 4 Snatches
WOD #2=4 rds plus 6 cleans
WOD #3=5:13
CFB
1 rep max PC: 170# PR!
WOD: 12 min AMRAP
3 C&J 105#
5 C2B
7 BJ 24″ box
RX+ 7 rds + 9 reps
Bench:
20@135#
15@155#
10@175#
5@205#
1@255#
1@275#
All as Rx’d
WOD #1=4 Rounds + 2 Burpees
WOD #2=5 Rounds + 1 Power Clean
WOD #3=4:36
Bench:
20@135#
15@165#
10@185#
5@245#
1@315#
1@275#
WOD Rx
WOD #1=5
WOD #2=3 + 5 Cleans
WOD #3=5:40
Died after the first round
didnt do 1@275, just copied brecks strength format
Bench:
20 @ 95
15 @ 115
10 @ 135
3 @ 185 (failed my 4th rep)
1 @ 205
WOD Mrx
Wod #1: 3rds + 3 Snatches
Wod #2: 4rds + 2 H Cleans
Wod #3: 7:09
Toasty 🙂
Bench:
20 @ 95
15 @ 115
10 @ 135
5 @ 185
1 @ 225
1@ 250 (failed)
WOD Mrx
Wod #1: 3rds
Wod #2: 4rds
Wod #3: 8:54
Bench press
20@85
15@95
10@105
5@115
1@135
WOD rx’d
4rds+2 power snatches
5 rds
5:00
Core development completed
BP 65-75-80-85-105
All WODs w/65# snatches and 80# cleans
WOD 1-4 rounds
WOD 2- 4 rounds
WOD 3 7:18
20@105
10@115
8@115
5@125
1@145
WOD RX
AMRAP1 2rds + 8 reps
AMRAP2 3rds + 5 reps
CHIPPER
7:52
20 @ 135#
15 @ 155#
10 @ 175#
5 @ 205#
1 @ 255#
1 @ 275# and had more in the tank!
WODs MRx
3 + 6 reps
4 + 1 rep
6:17
Bench
135,155,175,205,255(F)
Wod Rx
1. 4+1
2. 4rds
3. 7:34
Bench
20 @ 55
15 @ 75
7 @ 95
5 @ 105
1 @ 125
WOD RX-
3rds
3rds + 5 PC
For time w/ 65 HPS and 80 PC
6:43
Bench
20@135-15@155-10@185-5@205-1@255
WOD rx
4 rds
4 rds + 4 set a goal to not let go of the bar. Accomplished, but I think it hurt me.
5:56
Forearms completely blown up.
Track workout:
4x400m, 4x200m, 2x400m
200m walk recover between everything
About 1:35-1:45 per 400m pace
Bench 20-15-10-5-1 @ 115-115-125-145-185(failed)
WOD 1 w/95#= 2 rds + 6 HPS
WOD 2 w/95#= 3 rds + 3 power cleans
WOD 3 w/95# = 7:64
Core work
Bench up to 235#
MRx 95#
WOD 1 = 3 rds + 2 Hang Snatch
WOD 2 = 3 rds + 5 Power Cleans
WOD 3 = 8:05