Thursday 171109
6min AMRAP:
-15 BW/75%BW Deadlifts
-15 Anchored Weighted Sit-Ups 25/15lbs RX+GHD Sit-ups MRX 15/10lbs (hold weight on chest w/arms crossed and touch elbows/forearms to knees)
REST 3min
6min AMRAP:
-5 BW/75%BW Deadlifts
-9 T2B
-15/12cal Row or A Bike
**Athletes choice which 6min AMRAP to start with**
Post results for each AMRAP to responses.
Deadlift: 6@335; 5@360; 4@385; 4@386; 4@385
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WOD as rx’d: used 225# for deadlift and did GHD sit-ups in place of anchored weighted sit-ups
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1st AMRAP: DL/T2B/cal row- 3 rounds + 5 calories
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2nd AMRAP: DL/GHD sit-ups- 3 rounds
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20 hip extensions; 1 min left & right high plank holds
Deadlift: E2:30MOM
6@375#
5@400#
4@425#
4@425#
4@425#
WOD as Rx’d used 225#–Did 15/15 WOD first
WOD #1=3 rounds plus 21 reps (6 weighted sit ups)
WOD #2=3 rounds
Deadlift:
6@265
5@285
4@305
4@305
3@305
WOD as Rx’d (205# DL)
AMRAP 1 (DL/T2B/row): 3 rds
AMRAP 2 (DL/SU): 3 rds + 15 DL
At home
Back squat 7×3 at 275lbs
3×1 building 315lbs, 335lbs, 355lbs
Wod 500m row=1:40.1
Rest 3mins
500m row=1:52.1
Rest then 3×5 ring muscle ups
deadlift:
6@185
5@200
4@210
4@210
4@210
WOD as Rx’d (100# DL)
amrap 1: 4 rounds + 23 reps
amrap 2: 3 rounds + 14 reps
DL:
6@195
5@205
4@215
called it good
WOD rx (105# DL)
Started with DL-T2B-Row
3rds + 4DL
DL-Situps
4rds + 12 weighted situps
DL:
315-335-365-365-365
WOD RX+ @225#
1. DL-TTB-Row = 4 + 3TTB
2. DL-GHD = 2 + 4 (little bit of a weakness here)
DL
6@155, 5@165, 3×4@175
WOD with 110#
1. DL-TTB-Row: 2 rds + 5 DL’s
2. DL-GHD: 3 rds + 7 DL’s
DL
6@245
5@265
4@285 (x3)
WOD with 215#
1. DL-TTB-Row: 3 rds
2. DL-Situps (25#Db): 3 rds
WOD rx’d+
DL/GHDs
5rds+15DL
DL/T2B/row
3rds+5cal
Deadlifts
6@225
5@245
4s@265
Wod rx + (105#)
DL&GHD: 5 rounds + 6 deadlifts
DL/T2B/row: 3 rounds + 5 cals
Deadlifts w/ 105
WODs as RX’d
DL/SU- 5 Rounds
DL/T2B/Row- 3 Rounds + 1 T2B
Great work, 4:30!
DL
6@365 5@405 3×4@435 no belt was nice not to have one on
Wod RX+ BWDL@165
DL/GHD
5 rounds+13DL
DL/V-UPS/ROW
3 rounds (smoked from first amrap)
DL 6@295-5@315-3×4@335
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DL@195 & GHD – 3 rds
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DL@195,t2b & row – 3 rds + 5 DL
M/51/180
WOD as Rx’d used 165# Did 15/15 WOD first
WOD #1=2 rounds plus 1 rep
WOD #2=2 Rounds + 9 cal on rower
Core development