Monday 171106
Team WOD
10min AMRAP:
-Partner 1 -Row 200m (switch, same rower)
-Partner 2 -Row 200m or 0.5km A Bike
-Partner 1 -15 Thrusters 75/55 RX+ 95/65 MRX 45/55
-Partner 2 -15 Thrusters
-Partner 1 -10 Pull-ups RX+ C2B
-Partner 2 -10 Pull-ups
REST 2min
8min AMRAP:
-Partner 1 -Row 100m (switch, same rower)
-Partner 2 -Row 100m or 0.3km A Bike
-Partner 1 -10 Thrusters
-Partner 2 -10 Thrusters
-Partner 1 -5 Pull-ups RX+ C2B
-Partner 2 -5 Pull-ups
Post rounds and reps for each AMRAP to responses.
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Back squat:
6@185#
5@205#
4@225#
3@225#
4@165#
Partner with Chance
WOD 1: 2rnd + 15 thrusters
WOD 2: 3rnd + 100m row
Back squat: 6@265; 5@275; 4@295; 4@295; 4@295
*
Partner WOD with Mackenzie:
Did rx (+ for MacKenzie and 1/2 (+) for me): used 95#
He did C2B, I did pull-ups
10 min AMRAP: 3 rounds + 300 meters
*
8 min AMRAP: 4 rounds + 87 meters
*
Everything unbroken
*
Great job Mackenzie!
One heck of a team right there! Bet they can row and go and own today’s Team WOD!
BS
6@105#, 5@115#, 4’s@125#, still working back up.
Wod w/ Angel, scaled movements for shoulder. Left arm only DB thrusters (20#), ring rows in place of Pull-ups. Angel used 42# BB & banded pull-ups.
Wod 1- 2 rds + 250m
Wod 2- 3 rds + 88m
200 Air Squats
Team WOD w/Chase (Chase went Rx; I subbed Thrusters with HSPU’s with 1 Abmat):
2 rounds + 11 Pull-ups (Bike)
+
3 rounds + 10 Thrusters (Bike)
Back squats:
6@245
5@265
4@285
4@265
4@285
WOD RX + with Steven
WOD 1, 3 rounds plus 47 calories
WOD 2, 3 rounds plus 17 thrusters
one-leg squats using parallel bars to stabilize
Team WOD with Heidi
I subbed 15# DB push press for thrusters
10 min = 2 rds + 270m row
8 min = 3 rds + 199m row
Back Squat:
6@275
5@295
3×4@315
WOD Rx+ w/ Nick K
WOD #1=3 rounds plus 47 meters
WOD #2=3 rounds plus 17 thrusters
back squat
6@ 325
5@405
4@425
4@425
3@425 failed last rep set in the bottom to long
wod check jeremy’s post
Back Squat
All at 185# –
Partner WOD with the legend – Mr. C. Mafille
I did Mrx (65# Thrusters)
*Rx on row and PLU’s – boom.
WOD #1: 2rds + 21 Thrusters
WOD #2: 3rds + 5 meters rowed
Great job nooners! Nikki & Nicole putting on a clinic today – awesome job!
Back squat
6@170
5@180
4s@190
Wod rx + w/ Syd and jess
1) 2 rounds + 4 c2b
2) 3 rounds + 4 thrusters
Great work ladies!!
Back Squat
6@140
5@150
4@155
4@155
4@155
WOD rx w/Nicole
1- 2 rounds + 6 Pullups
2- 4 rounds + 22M Row
Back Squat
6@225
5@235
4@255
4@235
4@235
Partner WOD with R. Alonso
Rx
WOD #1: 2rds + 21 Thrusters
WOD #2: 3rds + 5 meters rowed
Back Squat
6@255
5@265
4@275
4@275
4@275
Wod rx’d w/Mark
wod #1: 3 rds
wod #2: 3 rds + 11 thrusters
Back squats
6@125
5@135
4@145
4@145
4@145
WOD rx’d + w/mere and syd!!
2 rds+4C2B
3 rds+6 thrusters
Great work ladies!
Partner WOD rx’d with Royce Carter
*only to parallel on my thrusters due to hip
WOD 1-3 rounds +342 m
WOD 2 4 rounds + 93m
Back Squats
Stayed light – 185-205-225-245-245
—
Wod. Rx’d w/ Dr. Diener
1) 3 rounds
2) 3 rounds + 200m row
Back Squat
185-205-255–365-365
WOD with Chadilac
1st Max Rx (row)
1st Chad Bike/10 thrusters/10 dips
2nd Max rx (row)
2nd Chad Bike/15 FrontSquat/5 dips
1st wod 3 rounds + 9 Pullups
2nd wod 4 + 15 front squat
Back squat
6 @ 255#
5 @ 275#
3x 4 @ 285#
Wod rx’d w/ Denis and Rayus
2 + 17 thrusters
3 + 41 meters
Everything unbroken I think!
Back Squats
Stayed light – 185-205-225-245-245
—
Wod RX with Shannon
1) 3 rounds + 200M
2) 4 rounds + 40M
core stuff
Back squats
6@255
5@275
4@285
4@285
4@285
WOD
Partner with Reyes & Blocker
Rd 1 2 rds + 17 thrusters
Rd 2 3 rds + 41 meters
Back squats
6@315 5@340 4@365 4@365 1@365 was a slow slow rep so called it after that one
Wod with max he posted our score was a lot of fun glad to be getting back in the swing of things pain free
Squats
6@260-5@280-3×4@300
WODs w/ Kait
1st – 3rds, she did 5 pu/rd
2nd – 6 pu short of 4 rds. I did 10 pu/rd for the first two rds because I’m an idiot.
Back squats:
6@175
5@195
4@205
4@205
4@205
WOD RX + with Jay
WOD 1, 2 + 10 thrusters
WOD 2, 3 rounds plus 13thrusters
Core development with Blocker
At home workout after work
5x250m row with 1min rest between each
3×6 hollow body decents. Basically slow decent toes to bars
8 sets of hpc-hsc-pj.
Started at 165 ended at 205
Went about this one solo:
10min AMRAP:
Row 200m or 0.5km A Bike (switch each round)
15 Thrusters (75#)
10 Pull-ups
REST 2min
8min AMRAP:
Row 100m or 0.3km A Bike (switch each round)
Partner 1 -10 Thrusters (75#)
Partner 1 -5 Pull-ups
4 rounds + 49meters
5 rounds
Back squat sets of 10 up to 105# knee still bothering me
Team WOD w/ Chrissy
1 – 2 rounds + 17 thrusters (rower)
2 – 3 rounds + .5k (bike)
BACK SQUATS:
6@345
5@405
4@405
3@425
2@445
1@465
wOD
4 ROUNDS FOR TIME:
15 CAL BIKE/15 GHD SITUPS
6:19