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.
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)
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!
Front squats
8@205
6@225
4@245
2@265
Wod RX (run)
1. 4+10 goblet step ups.
2. 4
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
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
*right leg only
Strength: FS
8@245
6@295
4@325
2@345
Wod rx (all sled pull)
1. 4 + 30/60m pull
2. 3+ 5 air squat
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
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
Front Squat
8@245, 6@260, 4@280, 2@300
WOD as rx’d (rows)
3 rounds + 170m
3 rounds + 2 box jumps
#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
20 minute AMRAP:
0.5km assault bike
20 cal row
20 kb swings (70#)
20 GHD’s
4 rounds + 13 cal
Front Squats
8@205#
6@235#
4@260#
2@280#
WOD
As Rx’d with all sled pulls
AMRAP#1=4 Rounds
AMRAP#2=3 Rounds + 10 Box Jumps
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!
Front Squat
8@225#
6@255#
4@275#
2@295#
WOD Rx w/ Sled Pulls
1. 3 plus 30m
2. 3 plus 4 box jumps
Strength front squat
8@225
6@275
4@315
2@385
WOD RX
4+3 reps
4+3 reps
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
FS
205-225-255-275
—
Wod RX – All sled pulls
3 Rds + 45m sled
3 Rds
Good Job Kevin!
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
RX +: 55#KB & all run: 3 +15
Second: RX+ : 55# Sled Drag
4+7
Squats with my strong friend Steph 🙂