Wednesday 171011
EMOM WOD (1min Work -1min Rest)
-Min 1 = 7 Hang Power Clean to Max Muscle-Ups (Ring or Bar) MRX C2B Pull-Ups
-Min 2 = Rest
-Min 3 = 7 Hang Squat Clean to Max Box Jumps
-Min 4 = Rest
-Min 5 = 7 Power Clean to Max T2B
-Min 6 = Rest
-Min 7 = 7 Hang Squat Clean to Max Box Jumps
-Min 8 = Rest
**Repeat the 8min session 1 more time for a total of 2/16min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105
Post results to responses.
Strength:all lifts
6@135
3@165
1@195
WOD RX (ring MUs, 24″ box, 135#)
MUs: 4,2=6 I suck
Box jumps: 35,30=65
T2B: 24,24= 48
Box jumps: 20,20=40
Total reps: 159
Strength— all 65-85-105
–
WOD 65#
Ring rows-10/13
Step ups- 11/13
Bench N-ups- 17/21
Step ups-12/14
“Zman”
Heavily modified
10 rds
400 m row
10 bar dips
23:37
Strength e2mom
6-3-1 hang squat clean: 135, 155, 175
6-3-1 power clean: 135, 175, 195
6-3-1 squat clean: 135, 155, 175
WOD: 115#, 24″ box
1: 9, 9 c2b
2: 10, 6 box jump
3: 10, 7 t2b
4: 4, 3 box jump
WOD w/ 55#
Ring rows: 10/10
Step-ups: 13/11
GHD’s: 10/10
Step-ups: 11/11
Hang squat clean 6-3-1
115# – 165# – 215#
Power clean 6-3-1
165# – 215# – 245#
Squat clean 6-3-1
165# – 215# – 265#
Wod w/ 115#
3 ring mu + 1 Bar mu
12 box jumps
16? T2B
10 box jumps
5 Bar mu
10 box jumps
12 t2b
12 box jumps
Hang squat clean
85-105-115
Power clean
105-115-125
Squat clean
105-115-115
WOD rx’d w/85#,ring MUs, 20″ box
MU: 8/7=15
BJ: 30/30=60
T2B: 20/18=38
BJ: 30/30=60
Total reps=173
Hang squat clean
65-85-105
Power clean
85-105-115
Squat clean
95-95-105
WOD w/75#,ring MUs,
MU: 4/3=7
BJ: 11/11=22
T2B: 16/13=29
BJ: 11/8=9
Total reps=67
All strength Touch and Go reps E2MOM
Hang Squat Clean
6@185#
3@225#
1@275#
Power Clean
6@185#
3@225#
1@255#
Squat Clean
6@185#
3@225#
1@300#
WOD
With Ring MU’s, 24″ box and 135# barbell
MU: 9/6=15
BJ: 31/31=62
T2B: 25/20=45
BJ: 31/22=53
Total reps=175
Strength – Touch n’ Go
Hang Squat Clean
6 @ 95
3 @ 115
1 @ 135
Power Clean
6 @ 135
3 @ 155
1 @ 185
Squat Clean
6 @ 95
3 @ 115
1 @ 165
WOD – 75# Barbell Movements
– PLU’s in place of MU’s/C2B
– Bamboo V-ups in place of T2B (hand is ripped up from Monday)
– 24″ Box Jumps
PLU’s: 13/14 = 27
BJ: 10/11 = 22
BV-Ups: 20/21 = 41
BJ: 10/13 = 23
TOTAL = 113
For Time:
-Run 400m
-21 Russian KBS 70/53 MRX 53/35
-Run 200m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 400m
-21 Air Squats RX+ KB Goblet Squats
-Run 200m
-21 Russian KBS 70/53 MRX 53/35
-Run 400m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 200m
-21 Air Squats RX+ KB Goblet Squats
WOD
As Rx’d+
16:06
Hang squat clean: 6@185; 3@225; 1@275
Power clean: 6@185; 3@225; 1@255
Squat clean: 6@185; 3@225; 1@225
*
WOD as rx’d: did bar muscle ups, 135# for barbell, 24″ box
– 1/5: max bar muscle ups – 1/0 (multiple fails)
– 2/6: max box jumps – 10/10
– 3/7: max T2B – 16/16
– 4/8: max box jumps – 10/10
*
Total reps: 73
Hang squat clean
185-225-275
Power clean
185-225-305
Squat clean
182-225-300
WOD Rx (Ring MU, 135#, 24″)
MU: 5-3
Box Jump 11-11-9-9
TTB 21-22
Strength-
Hang squat clean
95-115-125
Power clean
105-125-135
Squat clean
95-125-145
WOD rx w/75 & C2B
C2B- 5/9
Box Jumps- 13/12/13/10
T2B- 12/7
Strength – Touch n’ Go
Hang Squat Clean
6 @ 95
3 @ 115
1 @ 135
Power Clean
6 @ 135
3 @ 155
1 @ 185
Squat Clean
6 @ 95
3 @ 115
1 @ 165
WOD – 95# Barbell Movements
– PU’s
– Bamboo V-ups
PLU’s: 12/12 = 24
BJ: 13/10 = 23
BV-Ups: 19/19 = 38
BJ: 9/10 = 19
TOTAL = 104
Hang squat clean
95-155-185
Power clean
135-185-205
Squat clean
155-185-225
—
WOD. Rx’d w/95#,ring MUs, 24″ box
MU: 4 / 4
BJ: 18 / 12
T2B: 18 / 18
BJ: 12 / 12
Hang squat clean
105-135-165
Power clean
105-135-165
Squat clean
105-145-200#
Wod w/ 95#, ring mu, 20” box
MU: 3/1= 4
Box jumps: 32/30= 62
T2B: 15/12= 27
Box jumps: 30/33= 63
Total reps= 156
Strength stayed light
Wod w/ 30# DBs
MUs 1-1
Box Jumps 26-24
T2B 18-14
Box Jumps 25-21
Total: 130
Holy moly mere!! Beast mode!
Hang squat clean 6-3-1
135# – 165# – 215#
Power clean 6-3-1
135# – 185# – 235#
Squat clean 6-3-1
135# – 185# – 235#
Wod w 95 & 24″ box
BMU-5/PU-15
Box jumps 21/18
T2B 18/15
Box jumps 20/20
Hang Squat Clean
95-115-135
Power Clean
105-125-145 (ties pr)
Squat Clean
115-145-160f (x2)
Wod w/55#
Round 1/5: 12/10 ring rows
Round 2/6: 8/8 step ups
Round 3/7: 7/11 sit ups
Round 4/8: 7/8 step ups
Hang squat clean
95-155-185
Power clean
135-185-205
Squat clean
155-185-225
—
WOD. Rx’d w/95#,Bar MU, 24″ box
MU: 10, 7
BJ: 18, 14
T2B: 17, 15
BJ: 16, 13
Power Clean TnG
6@155-3@185-1@205
Squat Clean
6@165-3@205-1@245
Hang Squat Clean
6@175-3@225-1@270(f) vid attached
*
WOD w/115
Bar MU -2,5
Box jumps – 15,15
T2b – 15, 15
Box jumps – 15, 18
Total – 100
Strength
135,165,185 HSC
135,185,205 PC
135,155,205 SC
WOD 95# cleans
7 C2B
9 step up 24″
7 T2B
9 SU
7 C2B
8 SU
7T2B
9 SU
All strength Touch and Go reps E2MOM
Hang Squat Clean
6@185#
3@225#
1@275#
Power Clean
6@225#
3@255#
1@275/285#
Squat Clean
6@225#
3@255#
1@305#
1@315
1@335 (fX3)
Assault bike/100# d-ball cleans
9-7-5