Wednesday 180418
For Time:
-400m Run
-21 HSPU
-15 T2B
– 9 Front Squats 135/95 RX+ 165/115 MRX 115/75
Rest 3min
-400m Row
-21 Wallballs 20/14 10/9′ MRX 20/10 9′
-15 Bar Facing Burpees
– 9 Split Jerk (alternating feet/lead leg)
Rest 3min
-1km A-Bike
-21 KBS 24/16kgs RX+ 32/24 MRX 20/12
-15 GHD Sit-Ups
– 9 Thrusters
Rest 3min
-100 Double-Unders
-21 Pistols (alt/feet) MRX KB Goblet Lunges
-15 Power Cleans
– 9 Muscle-Ups (bar or ring)
Post total time minus 9 minutes of rest to responses.
We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to come out and support our teams!
WOD w/ 85#, 2 ab mats for HSPU’s, Goblet lunges & Burp pull-ups, row instead of bike!
32:18-9:00=23:18
Oops.. 75#, not 85#
MRx weight on everything
Subs: 100 single unders; 2 abmat for hspu; burpee C2B for mu
33:36 – 9:00 = 24:36
WOD w/mods and RX weights:
1 abmat on HSPU
20# WB Situps for GHD
Burpee C2B for MU
Order: Bike, DUs, Row, Run
35:50-9:00=26:50
WOD as rx’d (lunges instead of pistols and bar MUs)
31:32 – 9:00 = 22:32
First time doing any squats in about 6 weeks
WOD
1 k bike, 35#kbs, GHDs, 75# thrusters
20 cal bike, kb lunges, power cleans, pull-ups
400 m row, 25# dB strict press, T2b, front squats
400 m row, 14# wb, BFB, alternating split jerks
36:12-9:00=27:12
WOD with 95# barbell, 2 abmats, 45# KB, 200 single unders, lunges
26:55 – 9 = 17:55
Modified WOD w/135#
1.0km Bike
21 Deadlifts
15 Hang Split Clean
9 S2O
-Rest 3 Minutes –
1.0km Bike
21 GHDs
15 Split Snatches
9 Bar MUs
-Rest 3 Minutes –
1.0km Bike
21 Alternating Lunges
15 Strict HSPUs w/1 Abmat
9 Bar MUs
Time: 32:41 – 6:00 = 26:41
What a strong, beautiful family!
Wod rx from bottom up.
Pistols with a 25lb recycled plate under heel
Time=29:19-9:00=20:19
50 doubles in 3:20 (previous most/best was 40 in 6:48)
500m row, 21 strict press w/65# barbell, 9 hanging knee raises
500m row, 21 kbs w/25#, 9 sit-ups
500m row, 21 hang power cleans, 9 S2O
29:22 – 9:00 rest = 20:22
Wod with a few modifications:
1st: 400m run, 21 strict DB press (35), 15 T2B; 9 front squats (135
4:40
2nd: 400 m row, 21 WB, 15 BFB, 9 alt split jerks
7:40-13:02
3rd: 1k bike, 21 KBs (55), 15 ghds, 9 thrusters
16:02-21:26
4th: 100 lateral barbell skier jumps, 21 KB Goblet Squats, 9 burpee C2B
24:26-29:56
29:56-9= 20:56
WOD (subbed TTB to V-Ups and MU to Burpee-Strict PU – Shoulder)
Run: 3:14
Row: 4:24
Bike: 3:54
DU: 5:56
Total 26:28 – 9:00 = 17:28
*alternating KB lunges instead of pistols (not sure how I could forget that)
Fun WOD – great jams – awesome class! Thanks Nicole.
Mods: 115# barbell movements, Bamboo V-ups, Goblet Lunges, Strict DB Press 25#, C2b in place of MU’s
Bike: 4:48
Run: 5:11
Row: 6:42
DU’s: 6:38
32:19 – 9:00 = 23:19
Wod RX+ strict hspu 30# WB 70#KB
2:50 run time 1:08
4:15 row
4:23 bike
5:58 DU’s (mu’s 5/4)
Total time 26:36-9= 17:36
WOD rx’d w/strict HSPU’s, GHD’s, pistols, and ring MU’s
In order as written
Run: 3:06
Row: 3:34
Bike 4:41
DU’s: 5:42
Total=27:03-9:00=18:03
SO sore from the WOD’s yesterday..felt like I was just slowly moving through the motions today!
WOD with 65#
Goblet lunges, CTB, 25#KB 14# WB’s and row instead of bike
5:34
5:36
4:43
4:40
27:33-7:00 =20:33
I’m so dumb I just realized I only rested two minutes in between two of the work outs!
The best of the BEST, working out in this pic. Get some CFJ!
WOD MRX 29:50-9:00 = 20:50
WOD RX Goblet Lunges for Pistols
#2 4:05
#3 7:05-11:49
#1 14:49-18:17
#4 21:17- 30:22
Totally fell apart on the last one couldn’t get a ring or bar muscle up had to to burpe chest to bar. 🙁
Weights: 135# bb, 55# kb, 20# wb
Scales: c2b for mu, skier jumps, lunges
4: 5:26
3: 15:01
1: 24:53
2: 35:15
26:15
All rows, 95#, many mods/subs for knee
34:52
Wod. Rx’d. Strict HSPU/Ring MU
Order: bottom-up
30:47 – 9 = 21:47
WOD RX (except assisted pistols & bar muscle ups): 32:09
WOD RX
BMU
Subbed 100 Dubs for 20 Cal Bike (worst decision of my life)
26:37 – 9 rest = 17:37
Thanks for the coaching DB! Loved having you there!
Plus 4 mile run
WOD w/45#, 25# KB, 10# WB to 9 ft target, all runs, 150 single jumps
seated DB press with 15# DB’s, unanchored sit ups, 25# KB alt. lunges, knee raises
35:23 – 9 rest – 26:23
Great class DB!
Wod Rx w/ring Mu:
27:52 I believe. Just kind of went through the motions. I feel ya jess!
35:34
Close to Rx – 1 Ab Mat On HSPU and 4 failed MUs turned into C2Bs.
WOD w/95#, burpee Pull-ups for MU, v-ups for T2B, 1 ab mat for 9 HSPU then 2 ab mats for 12 HSPU
4. 5:24
1. 7:34 (did Row for run)
2. 5:42
3. 5:08
32:48 – 9 = 23:48
Tabata abs w/ Chrissy and Taylor!
WOD rx’d w/strict HSPU’s, GHD’s, pistols, and ring MU’s
Bike: 3:41
Row: 3:51
DU’s: 5:10
Run: 3:32
Total=25:14-9:00(rest)=16:14
WOD rx’d GHD’s, pistols, and ring MU’s
26:44-9:00=17:44