August 13, 2018

Monday 180813

Power Tower For Max Points: 
-1min Sqt Cleans 95/65 MRX 75/55=1pt for each rep
2min rest/add wt
-1min Sqt Cleans 115/75 MRX 95/65=2pts for each rep
2min rest/add wt
-1min Sqt Cleans 135/95 MRX 115/75=3pts for each rep
2min rest/add wt
-1min Sqt Cleans 155/105 MRX 135/85=4pts for each rep
2min rest/add wt
-1min Sqt Cleans 185/125 MRX 155/95=6pts for each rep
2min rest/add wt
-1min Sqt Cleans 205/135 MRX 185/105=8pts for each rep
**Athletes must start at bottom weight and build up, athletes can stop on way up and work for points!**
Post score to comments.

27 thoughts on “August 13, 2018”

  1. 200m run/400m row 3:14
    400m run/200m row 3:24

    WOD MRx
    15 @ 55# = 15 pts
    12 @ 65# = 24 pts
    11 @ 75# = 33 pts
    9 @ 85# = 36 pts
    8 @ 95# = 48 pts
    6 @ 105# = 48 pts
    Total = 204 pts

  2. 200m Run/400m Row: 2:58
    400m Run/200m Row: 3:00

    WOD w/Muscle & Split Cleans
    20@95 (Muscle) = 20 points
    12@115 (Muscle/Split) = 24 points
    10@135 (Split) = 30 points
    9@155 (Split) = 36 points
    5@185 (Split) = 30 points
    7@205 (Split) = 56 points
    Total = 196 points

  3. Run 200M/1.0K Bike – 2:15
    Run 400M/0.5K Bike – 1:57

    Wod RX
    12 @ 95
    10 @ 115
    9 @ 135
    7 @ 155
    5 @ 185
    5 @ 205
    Total = 157 Points

  4. row 200/bike 1k – 2:40
    row 400/bike .5k – 2:36

    All power cleans
    21@65 – 21 pts
    18@75 – 36 pts
    14@95 – 42 pts
    12@105 – 48 pts
    4@125 – 20 pts
    1@135 – 6 pts

    Total: 173 (but power cleans are obviously faster and less taxing than squat cleans)

  5. .5 k bike then 400m run 2:11
    1 min rest
    1k bike then 200m run 2:29 total time: 5:40
    wod rx
    20@95 (20 pts)
    10@115 (20 pts)
    10@135 (30 pts)
    10@155 (40 pts)
    6@185 (36 pts)
    8@205 (64 pts)
    210 pts total

  6. Bike/Run Combo
    6:3somthing total

    WOD RX
    15@95# (15 pts)
    15@115# (30 pts)
    12@135# (36 pts)
    10@155# (40 pts)
    8@185# (48 pts)
    8@205# (64 pts)
    Total 233 pts

  7. Run 200m/Row 400m=2:45
    Run 400m/Row 200m= 2:12
    Total time= 6:13-1:00 rest=5:13
    WOD rx’d
    15@65 (15 pts)
    14@75 (28 pts)
    10@95 (30 pts)
    8@105 (32 pts)
    7@125 (42 pts)
    5@135 (40 pts)
    Total points=187

  8. Pause Box Squats
    3@185-225-255-275-300
    POWER TOWER
    95-15(15)
    115-30(15)
    135-30(10)
    155-40(10)
    185-48(8)
    205-48(6)
    TOTAL-211
    MAJOR LBS, struggling to stand upright.

  9. Metabolic Conditioning
    Bike-0.5km
    Run-400Meters
    Rest 1 min
    Bike-1km
    Run-200 Meters
    Total time: 5:29 minus 1:00(rest)=4:29

    WOD
    As Rx’d
    20reps=20pts
    15reps=30pts
    13reps=39pts
    11reps=44pts
    8reps=48pts
    7reps=56pts
    Total score=237

  10. Tester: (row/run)
    5:21 – 1:00 = 4:21
    WOD
    As Rx’d
    15@95#=15
    13@115#=26
    13@135#=39
    13@155#=42
    10@185#=60
    9@205#=72
    Total score=254

  11. Tester: (run/row)
    5:46 – 1:00 = 4:46
    WOD
    As Rx’d
    16@65#=16
    12@75#=24
    8@95#=24
    8@105#=32
    5@125#=30
    4@135#=32
    Total score=158

  12. 3 X 5 back squats @ 180#
    WOD rx’d
    15@65 (15 pts)
    13@75 (26 pts)
    10@95 (30 pts)
    9@105 (36 pts)
    7@125 (42 pts)
    5@135 (40 pts)
    Total points=189

  13. Tester: (run/row)
    6:02 – 1:00 = 5:02 (stood around :15 looking for open rower on 2nd row)
    WOD
    As Rx’d
    16@95#=16
    15@115#=30
    9@135#=27
    9@155#=36
    4@185#=24
    4@205#=32
    Total score=165

  14. Row-Bike. Row-Bike : 6:48 -1= 5:48

    WOD RX:
    18-15-12–12-10-8
    Points =256

    Thanks for the push Jeremy, Kevin, & Shawn 🙂

  15. 200 row/400 run- 2:56
    400 run/200 row- 3:06
    16@65#=16
    11@75#=22
    6@95#=18
    6@105#=24
    1@115#= 6 (LBS kicked in and I didn’t have time to increase weight to 125#, just did 115#. Tapped out after the single).
    Total = 86..horrible

  16. .5k bike/400m row – 2:34
    400m row/.5k bike- 2:29

    WOD Rx
    14@65#
    14@75
    11@95#
    9@105#
    6@125#
    7@135#
    Total – 203

    Tabata abs

  17. Metcon:
    Bike .5, Row 400M
    Bike 1k, Row 200M
    5:41-1:00=4:41
    ——
    Wod RX
    15 @ 95
    12 @ 115
    10 @ 135
    8 @ 155
    6 @ 185
    5 @ 205
    177 total

  18. Rows/runs
    6:03 – 1:00 = 5:03

    WOD
    As Rx’d
    15reps=15pts
    12reps=24pts
    10reps=30pts
    7reps=28pts
    5reps=30pts
    3reps=24pts
    Total score=151

    Fun times Kevin, Jeremy, Ali, Marissa…great job all!

  19. Jeremy Fullingim

    Metabolic Conditioning
    200m row then 1k bike (2:22)
    Rest 1 min
    400m row then 0.5k bike (5:39)
    Adjusted time: 4:39
    *
    WOD as rx’d
    95: 15 reps (15 pts)
    115: 12 (24)
    135: 12 (36)
    155: 9 (36)
    185: 7 (42)
    205: 6 (48)
    Total points: 201

  20. Met conditioning
    Row/run 3:05
    Row/run 3:12
    Total 7:17-1:00=6:17

    WOD as rx’d
    95. 12
    115. 9
    135. 8
    155. 5
    185. 5
    205. 5
    Total 144

  21. Run 200/row 400 2:46
    Run 400/row 200 2:50

    Power tower Rxd
    16@65
    13@75
    9@95
    7@105
    5@125
    4@135= 159

    Fun!! 4@135 is progress!

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