August 18, 2017

Friday 170818

For Time:
-12 Front Squats 155/105 RX+ 185/125 MRX 135/95
– RUN or Row 600m
-12 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10’MRX 20/10 9′
Rest 2min
– 24 WallBalls
– ROW or Run 400m (opposite of last)
– 8 Front Squats
Rest 1min
– 6 Front Squats
– Run or Row 200m
-18 WallBalls

Post time to responses.

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29 thoughts on “August 18, 2017”

  1. WOD before the main WOD
    EMOM for 10 min:
    Even – 12 cal row
    Odd – 12 bar facing burpees
    *
    WOD as rx’d: row, run, run
    Completed @ 12:32 ( -3 minutes rest) 9:32
    everything unbroken

  2. Pre wod- 8 cal row and 4 bfb

    WOD — started out with 85 and hip said no no. Did rest with 65# and mrx everything else
    15:36-3:00
    12:36

  3. Primer:
    EMOM for 10 min:
    Even – 10 cal row
    Odd – 10 bar facing burpees

    WOD as rx’d: run, row, run
    Completed @ 17:51 ( -3 minutes rest) 14:51

  4. 10 Minute EMOM:
    Odd: 10 Bar Facing Burpees
    Even: 10-cal Bike

    WOD w/135#:
    3:56 (Run)
    4:33 (1.0km Bike)
    3:02 (Run)

    Total: 14:25 with rest

  5. Heidi doing her favorite lift! Looking good, girlie!!

    10 min EMOM
    Odd: 8 cal row
    Even: 6 bar facing burpee

    WOD w/75#, 10# ball
    4:56 (run)
    3:54 (row)
    2:30 (run)
    Finish: 14:20 – 3 min rest = 11:20

    TGIF!!

  6. EMOM 8 cal row 8 OTB burgees
    Every round completed by :30 sec
    WOD 85# power cleans. Sore hip

    Splits 4:01
    3:37
    2:31
    Total 13:09-3=10:09

  7. 12 calorie row
    12 burpees
    Wod RX +
    3:25 (600 run)
    3:27 (400 row)
    2:47 (200 run…or walk)
    Total 12:30something. Couldn’t see the clock bc I was face down wanting to die.
    Great Job Justin.

  8. Shoulder Press
    2×5@115-2×3@125-2×2@135-1@145
    WOD w some front squat mods.
    Row-Run-Row
    Front Squats 12@155-8@185-4@205
    Rd1-3:22
    Rd2-3:51
    Rd3-1:59
    Total-9:12

  9. EMOM for 10 Minutes
    Even: 12 Calorie Assault Bike
    Odd: 12 Bar Facing Burpees

    WOD
    Rx+
    Round 1: 3:30 (run)
    Round 2: 3:03 (row)
    Round 3: 1:51 (run)

    Total time: 11:24-3:00(rest)=8:24

  10. Emom for 10 Minutes:
    Even: 8 Cal Row
    Odd: 8 Bar facing burps

    WOD (35 lb front squat, 12 lb & 9′ WB, row and bike)
    14:01-3:00=11:01

  11. Koda 0530
    3X5 bench press @ 115#
    3X5 front squats @ 130#
    Wod as rx+
    8EMOM
    95# g2o x 3 and remainder of minute row max meters
    Total score 1290m

    CFJ 1630
    10 EMOM rx + with AB and mere bear!
    Wod rx +
    14:57 – 3:00 = 11:57
    Sorry for all the noises on those squats.. that’s heavy for me!!!
    Well done 430!

  12. Warm up
    Rx+ row

    Wod rx+ 155 row/run/row
    11:27 – 3:00 = 8:27

    Broke up the last set of WB foolishly 10-8 or I could of got the old bull today

  13. EMOM for 10 min.

    10 cal row (on one of the rds only did 6 calories)
    6 bar facing burpees

    WOD w/50# and 8# ball (all 10# taken – huge class) to 9 ft
    & run-row-run

    17:25 – 3 min rest = 14:25

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