For Time:
2 Rounds of:
-12 Front Rack Lunges (alt legs/stationary) 95/65 RX+ 115/75 MRX 75/55
-16 T2B
-12 Power Cleans
Then
2 Rounds of:
-12 Back Rack Lunges (alt legs/stationary) 95/65 RX+ 115/75 MRX 75/55
-8 Bar MUs or 16 C2B Pull-Ups
-12 Power Cleans
Post time to responses.
10 Gym WOD
E2:30MOM
3×10 deadlifts @145#
21-15-9 KB Swings and Burpees
Sauna time
Strict press
6@95
4@105
6@95
3@110
2@115
3@110
WOD rx’d+ w/bar MUs
7:53
Core development completed
Strict Press:
6-4-6: 125-135-125
3-2-3: 145-155-145
WOD w/C2B and lots of standing underneath the bar:
12:23
Strict press e2mom
6@115#
4@125#
6@114#
3@135#
2@145#
3@135#
WOD: w/c2b, 95#
12:33
15 ghd, 15 vup, 15 hollow rocks
10 ghd, 10 vup, 10 hollow rocks
Strict Press: 6@115; 4@125; 6@115; 3@130; 2@140; 3@130
*
WOD as rxd w/ C2B: 15:02
*
Core development:
sets is 15 and 10
GHD sit-ups; v-ups; hollow-rocks
Strict press
6@115
4@125
6@115
3@135
2@140
3@135
—
WOD. W/ C2B (GHD instead of TTB)
9:54
Strength: Strict Press
6@135
4@140
6@135
3@150
1@160 (got lightheaded halfway up on second rep; stopped here)
WOD Rx w/BMUs:
15:19*
*Alternated lunges as much as I was comfortable with
WOD with 8 strict pull-ups in place of MU
1st 2 Rounds
6:57
Total time 15:22
Core
Strength: Strict Press Pyramid
6 @ 95
4 @ 115
6 @ 95
3 @ 125
2 @ 135
3 @ 125
WOD as Rx w/ Bar mu’s: 10:07
Press x 2 @ 120
WOD as rx’d 7:59
2mi run (1mi at 7:15)
SP 105# x 3
WOD MRx:
10:30
Press: 65/70/65 70/75/70
WOD rx 16:27
Strict press
65-70-65-75-80-75
WOD with 65#, first round with T2B (ish), second round with GHD’s, all pull-ups
15:54
Strength
6@135
4@155
6@135
3@185
1@225(failed 2nd rep)
2@205(failed 3rd rep)
Wod rx with strict c2b off tractor front end loader 8 reps instead of 16
7:20
Strength:
Thruster work
40 reps @95
WOD RX bar MU
7:53
Strength up to 145
Wod rxd
13:18
Strength: Strict Press
6@185#
4@195#
6@185#
3@210#
2@220#
3@210#
WOD RX+ w/ C2B
11:15