Tuesday 171024
For Time:
-21 Back Squats (bar on floor for all squats)
-21 T2B
-21 WallBalls 20/14lbs 10′ MRX 20/10 9′
Rest 3min
-18 Front Squats
-18 Box Jumps
-18 KBS 55/35# RX+70/55# MRX 45/25#
Rest 2min
-15 Thrusters
-15 T2B
-15 WallBalls
Rest 1min
-11 OHS
-11 Box Jumps
-11 Hang Power Snatch
Barbel Loads = 95/65 RX+115/75 MRX 75/55
Post total time minus six minutes(rest) to responses.
Strength Back squat
6-5-3-2-1
275-295-315-345-375pr
Wod mrx
Time=13:42 unbroken-6:00 mins of rest=7:42
Kansas City Marriott Downtown
Strength: Leg Press Machine
10@180, 10@270, 10@360, 10@450 (someone asked to use a couple of 45# plates so I stopped here)
WOD: 3 rounds w/75# DB
5 Right Arm Muscle Snatch
10 Bar Dips
5 Left Arm Muscle Snatch
10 Bar Dips
Finishers:
3 sets of 10 on Pec Fly Machine
3 sets of 10 on Lat Pulldown Machine
Strength: Back squat
6-5-3-2-1
245-260-265-285-295
WOD Rx’d: 16:34-6:00 = 10:34
Hatch squat training – same strength, different percentages
Back squat
8 @ 130
8 @ 140
6 @ 160
6 @ 170
–
Front squat
5 @ 105
5 @ 120
5 @ 135
5 @ 140
–
wod rx +
16:22 – 6:00 = 10:22
those hps were an ugly battle at the end!
3 rds, not timed
12 push ups
24 side leg raises ( from knees) each leg
24 leg kick backs ( from knees) each leg
24 tricep extensions ea arm 10# DB
24 Russian twists 10# DB
Haha.. Love it Kevin.. “Leg Press Machine”. I haven’t used one of those in years..
Back Squat
6@300#
5@315#
3@335#
2@340#
1@365#
WOD
Rx+ with 24″ box, 70#kb and 115# barbell
Had to break up my last set of box jumps or it would have been unbroken.
1: 1:57
2: 1:40
3: 1:40
4: 1:43
Total time: 13:00-6:00(rest)=7:00
Vacation WOD:
2 deadlift EMOM for 10 min @ 245#
2 RFT:
30 T2B
40 KBS @ 55#
800 m run
18:53
Back squat
255-285-305-325-375
Still working through bad back
Wod rx
12:23 – 6:00 = 6:23
Unbroken except box jumps
After a 2 week hiatus
Some back, some bike
Wod 75#, v ups
13:30 total
Back squat
255-275-285-295-305
wod rx
13:27-6:00=7:27
Back Squat
6@225#
5@245#
3@265#
2@275#
1@295# (failed)
Wod 95#, Bamboo V-ups, KB55, 20″BJ
17:20 – 6:00 = 11:20
Back Squat
6@185#
5@205#
3@215#
1@225#
1@235# (failed)
Wod 75#, Bamboo V-ups, KB55, 24″Box Step-ups
1: 3:20
2: 2:59
3: 3:17
4: 2:33
18:09 – 6:00 = 12:09
Great noon class errrrrrbody!
6 @405
5@415
3@455
0@470
Wod
13:52
Back Squat
6@85
5@105
3@115
2@125
1@135 (pr)
WOD
65# barbell on 1st 3 rds, 45# for OHS/HPS
35# KB, 10# WB to 9′, step-ups, GHD’s
19:19 – 6 rest = 13:19
Great work, Judy!
*correction: I did get my 1@235# rep 🙂
BS-
6@140
5@150
3@155
2@165
1@175
WOD RX
18:03-6=12:03
Back squats:
6@225
5@255
3@285
2@295
1@315
WOD RX:
1:47
1:30
1:34
1:55
Total 12:46-6:00=6:46
Back squat
6@165
5@170
3@180
2@185
1@190
Wod rx +
1) 1:49
2) 1:46
3) 1:48
4) 1:31
Total time= 12:54-6:00= 6:54
Strength with Royce @ Kent
6 @ 276
5 @ 295
3 @ 301
2 @ 311
1 @ 330
Wod rx’d
17:36 – 6:00 rest = 11:36
Back squat: 6@225; 5@275; 3@295; 2@315; 1@345
*
WOD rx (+) & 24” box
Round 1: 2:28
Round 2: 2:40
Round 3: 2:34
Round 4: 2:27
*
Total time: 16:15 (- 6 min rest) = 10:15
Back squats
6@325 5@345 3@365 2@405(100% of 1 RM Max)
0@445 tried for 425 couldn’t stand up but I’ll take the two reps at my max rep!!!!
Modified the workout due to shoulder issue
Finished 13:40
Operation get legs even stronger is a go while dealing with this lol
Back squats
6@125
5@145
3@155
1@175 failed second rep..not a great day of back squats
WOD rx’d
2:37
1:52
2:19
1:21
Total time=14:09-6:00=8:09
Wallballs on that 10′ target…take me forever…
Wod rx
14:12-6
8:12
Great pic Judy!
Skipped the strength
WOD 65# with all squats,thrusters, and OHS, to the 20” box
2:12
1:43
2:23
2:35
13:53-6:00 7:53
* ooops 1:35 split on last round
Strength:
Back Squat
Up to 265 but doubled the rep scheme
——
WOD RX
14:27 – 6:00 = 8:27
Squat
6@280-5@295-3@305-2@315-1@335
*
WOD rx
2:03-2:09-3:09-2:57= 10:16
After the first set of box jumps I completely fell apart.
Back Squats
6@205
5@225
3@255
2@275
1@305
WOD. RX
Hit time cap with 8 reps left
4:02
11:13
17:36
21:00
Needed 30 more seconds but I was spent.
E3motm
8 b squats 135# and 15 biking cals
X 5 rds
–
Wod w 95# and 55#
(Except with last round – used 75# – first OHS in a year)
14:28-6= 8:28
Strength = same as Blocker
Wod = 14:41 (step ups last 11 BJ)
WOD w/ 95#, 24” & 70# KB
15:42 – 6:00 = 9:42
Back squat to 1@325#
WOD Rx’d 18:02-6:00=12:02
Figured out once I got home that I had food poisoning from lunch. Not a good afternoon!
Back Squat
6@345#
5@385#
3@405#
2(F) second rep@455#
1@470#
Modified the workout due to shoulder issue
Finished 13:45