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
-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.
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
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
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
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 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
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
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
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.
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
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
oops added wrong 13@155 = 52
Total: 264
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
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
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
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 🙂
Great job Marissa!
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
Run/Row =6:06 – 1:00= 5:06
WOD
14@ 95
10@ 115
8 @ 135
6@ 155
3 @185
1@ 205
Total=118pts
Metcon:
200 row/1 k bike
.5 k bike / 400 row
6:10-1:00 = 5:10
WOD RX:
13@95
10@115
7@135
6@155
3@185
2@205
.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
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
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!
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
“Thin Air”
4 Rounds For Time:
40 Air Squats
30 Military Sit-Ups
15 Calorie Assault Bike
11:24
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
Row run 2:08
Row run 2:00
Total 5:08-1:00=4:08
Squat cleans
Total 149 points
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!