5min AMRAP:
-9 SDHP 95/65 RX+ 115/75 MRX 75/55
-9 Bar Facing Burpees
3min REST/Add Weight
4min AMRAP:
-8 Deadlifts 225/155 RX+ 275/185 MRX 185/115
-8 Barbell Push-Ups
2min REST
3min AMRAP:
-14 KBS 55/35# RX+ 70/55# MRX 45/25#
-7 C2B Pull-ups MRX Pull-ups
Post rounds and reps to responses.
Sumo Deadlift Pyramid:
6-4-6: 225-245-225
3-2-3: 275-295-275
WOD w/strict pull-ups
1: 4 rds + 5 burpees
2: 5 rds
3: 1 rd + 4 pull-ups
Sumo Deadlift 6-4-6-3-2-3 @ 105-125-105-135-145-135
WOD MRx weights, regular burpees (no jump over)
1. 3 rds + 1 burpee
2. 3 rds + 3 BB push up
3. 2 rds + 1 pull up
Sumo Deadlift
6@375#
4@405#
6@375#
3@445#
2@475#
3@445#
WOD RX+
1. 4 Rounds
2. 4 Rounds plus 1 DL (completely fell apart after second round)
3. 2 Rounds
Sumo Deadlift
6@275#
4@305#
6@275#
3@365#
2@395#
3@365#
WOD
Rx+
1. 5 Rounds + 7 Burpees
2. 5 Rounds + 3 Deadlifts
3. 2 Rounds + 3 KB Swings
sumo deadlift completed
wod rx
1. 5 rds + 1 sdhp
2. 6 rds
3. 3 rds + 1 KB swing
Sumo Deadlift
6@105#
4@135#
6@165#
3@185#
2@205#
1@215#
WOD RX (except PU instead of C2B)
1. 3 rds + 8 Burpees
2. 3 rds + 5 DL
3. 2 rds + 14 KBS
Sumo DL
6@225
4@245
6@245
3@265
2@275
3@275
—
Wod. Rx’d
1) 4 + 9 SDLHP
2) 4 + 5 DL
3) 2 + 14 KB
WOD MRX =
1) 3 + 7 SDLHP
2) 3 + 1 DL
3) 2
Very humbling and painful for me. Ouch!
Sumo DL
6@295
4@325
6@295
3@375
2@405
3@375
—
Wod as rx’d
1) 3 + 2 burpees
2) 4 + 3 DL
3) 1 + 14 kbs
Sumo deadlift pyramid e2:30
6@235#
4@265#
6@235#
3@275#
2@285#
3@275#
WOD1: 95#
3 rnd + 9shp
WOD2: 225#
4rnd
WOD3 55#
2rnd + 1kbs
Post
Meredith abs
50 ghd sit-ups
1 min High plank
1min hand stand
9:30 class
Sumo Deadlifts
6@155
4@165
3@185
2@195
3@185
WOD rx’d
5rds+7 burpees
5rds+4 barbell push ups
3rds+7 KB swings
12:00
Cupids revenge WOD w/max that he talked me into doing with him
“Snatch and Run” w/70#DB for men and 50#DB for ladies
20-18-16-14-12-10-8-6-4-2
Alternating DB snatches
200m run
15:40? i think
10 jerks@105#
20 pistols
30 GHD’s
40 WB
50’handstand walk
60 cal row
50’handstand walk
40 WB
30 GHD’s
20 pistols
10 jerks
Time=20:44
I think this would have been a little more fun had i been fresh going into it ha!
Strength: Sumo Deadlift Pyramid
6 @ 275
4 @ 315
6 @ 275
3 @ 315
2 @ 365
3 @ 315
WOD as RX’d:
1.) 4rds
2.) 4rds
3.) 2rds
Strength Sumo Deadlift
6@250
4@265
6@250
3@285
2@300
3@285
Wod rx
Amrap 1=3 rounds +6 burpees
Amrap 2=4 rounds
Amrap 3=2 rounds +8 swings
Strength –
6 @ 255
4 @ 285
6 @ 255
3 @ 290
2 @ 310
3 @ 290
Wod rx(ish) did pull ups instead of C2B but all rx weight
Wod 1 – 3 rounds + 9 SDHP
Wod 2 – 3 rounds + 6 Dead Lifts
Wod 3 – 1 round + 5 Pull Ups
Abs circle with Mere and crew
Sumo deadlifts
6@275
4@305
6@275
3@365
2@365
3@365
Wod rx
1, 5 rounds
2, 6 rounds
3, 2+16 (2 c2b’s)
Conventional DL
6@300-4@320-6@300 TnG
3@340-2@360-3@340 resets
*
WOD rx
– 4 + 2 burpees
– 5
– 2 + 14
Sumo Deadlift
6@225
4@245
6@225
3@255
2@265
3@255
WOD RX
1. 3 + 3 BFB
2. 3 + 8 DL
3. 1 + 14 KBS
As my first work out this week (yes, I have been slacking!!) I went
quite a bit lower on percenrages). It was great to see a lot of my friends at the 6:30 tonight!
SDHP
7 @ 115
4 @ 135
6 @ 115
3 @ 140
2 @ 145
WODS
1. w/45# – 3 rds
2. W/95#(sadly I meant to use 105#), regular push ups and last
set from knees- 3 rds
3. 25# KB, jumping pull ups from bench – 2 rds + 6 KB
LA Fitness in Houston, TX (best option at 9pm)
Bench Press: 8@185, 6@205, 3@225, 2@235
Shoulder Press: 5@135, 4@145, 1@155, 0@165
Front Squat: 5@165, 3@225, 1@245, 1@265
Strict Pullups: 10-5-4
Dips: 10-10-8
Mountain High Row Machine @40# each arm: 10-10-10-10-10
Decline Medicine Ball Situps w/11#: 30
Really looking forward to doing a WOD this Saturday
Sumo DL
6@335
4@365
6@345
3@385
2@410
3@385
Wod RX+
1. 5 rounds+8 SDHP
2. 6 rounds+1 DL
3. 2 rounds+ 10 KB swings
Sumo Deadlift
6@315
4@365
6@315
3@365
2@405
3@365
WOD
Rx+
1. 5 Rounds + 6 SDHP
2. 5 Rounds + 4 DL
3. 2 Rounds + 3 KB Swings
WOD MRx:
1. 4 Rounds
2. 4 Rounds
3. 2 Rounds