August 17, 2018

Friday 180817

12min AMRAP:
-5 Front Squats 135/95 RX+ 155/105 MRX 95/65
-10 Goblet Box Step-Ups 55/35# 24/20″ RX+ 70/55# 24/20″ MRX 45/25# 20/18″
-400m Run/Row or 1km A-Bike

or

-60m Sled Pull 55lb/35lbs RX+ 75/55lbs MRX 45/25lb

REST 3min
6min AMRAP:
-5 Prisoner Air Squats
-10 Box Jumps 24/20″ MRX 20/18″
-200m Run/Row or 0.5km A-Bike
or
-30m Sled Pull 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs

Post rounds and reps to responses.

21 thoughts on “August 17, 2018”

  1. Strength: Front Squats (May have been the first time this year; disregarded percentages and focused on form)
    8@135
    6@165
    4@195
    1@225

    2 rounds + ~300m Run (Modified: Step Ups without KB)
    2 rounds (Rx w/Row)

  2. Front squat 8-6-4-2 @ 75-85-95-135

    WOD
    12 min AMRAP MRx, all rowing
    3 rds + 144m row
    6 min AMRAP w/step ups
    3 rds + 5 squats

    TGIF!

  3. Front squats
    8/135
    6/145
    4/155
    2/165

    First amrap
    3+8
    All rx except sled no weight

    2nd amrap
    2+11 all rx
    started 15 sec late putting weight on sled

    Hope I can feel my legs tomorrow!! Yowzer!!!

    How

  4. Strength
    4 x E3MOM
    8 DL@165
    15 GHD

    WOD
    12 min
    5 power cleans@95, 10 goblet step-ups @35 (tight leg only), 1k bike
    3 + .2 bike

    6 min
    5 DL@95, 10 RL step-ups, .5k Nike
    3 + 10 step-ups

  5. Front squats
    4 sets of 10 with 155#, 10 ttb between sets

    Wod with 135#, stepups 20” 55# kb and 55# sled = 4 rds even

    Wod with prisoner squat, stepups and sled again= 2 + 10 stepups

  6. Strength
    PVC front squats keeping PVC pressed down on shoulders and elbows parallel
    16, 14, 12, 8

    WOD RXd with sled pulls
    #1: 2 rounds + 3 goblet step-ups
    #2: 2 rounds + 3 box jumps

  7. #manchesterCentral
    75 ghd sit-ups (3×25)
    Warm up

    WOD 8 mom AMRAP
    3, 6, 9, 12, 15…
    Deadlift
    S2O
    TTB
    60 kg load=132lb

    113 reps

  8. Front squats
    8@105
    6@135
    4@145
    2@155
    WOD rx’d w/sled pulls
    3rds+5 front squats
    3rds+5ish ft sled pull at time cap…finished sled pull after time cap to complete 4th round!

  9. FS
    185-195-205-225

    Yesterday’s wod Rx’d
    11:43

    Then, w/class did second Amrap of today’s wod
    Rx’d. W/sled drags
    3 rounds

  10. Front squats
    8@225
    6@276
    4@305
    2@335
    Wod RX’D
    12 min amrap w/Sled pulls
    3 rounds
    6 min amrap w/runs
    3 rounds+10 box jumps
    Good to be back at it

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