Wednesday 180822
12-9-6 Reps For Time:
– Thrusters 115/75 RX+ 135/95 MRX 95/65
– C2B Pull-Ups MRX Pull-Ups
REST 3min/Reduce Wt
24-18-12 Reps For Time:
– Thrusters 75/55 MRX 45/35
– Pull-Ups MRX Ring Rows
Post time for both WOD’s to comments.
5k row at home
Time 24:49
4 sets w/95#:
10 Deficit Snatch Grip Deadlifts (on 45# bumper plates) – 10 Snatch High Pulls – 5 Klokov Presses
Modified WOD: Replaced Thrusters with Shoulder Presses @MRx load
3:05
Rest 3:00
8:43
Back squat: up to 1 @ 335 (perhaps questionable depth)
Thruster: up to 1 @ 205
WOD:
1. (sub strict pull-ups for C2B): 4:15
2. Rx’d: 8:55
Total time: 16:10-3:00 = 13:10
Back squat 4@365 2@465 1@500 0@535
Thruster 4@135 2@155 chased back squat pr skipped single
WOD RX+
2:42
11:36
Back Squat
4@275#
2@315#
1@345#
1@365# (fail)
Thruster
4@185#
2@205#
1@245#
1@275# (fail)
WOD RX+
1. 0:00-3:06
rest 3:06-6:06
2. 6:06-12:45 (6:39)
Strength
10 cal bike for all back squat sets
Clean and jerks for thrusters with 15 GHD’s after each set
4@85, 2&95, 1@105, 1@115
WOD with 75/55 clean & S2O and all pull-ups except for the one chest to bar I actually touched!
1. 6:28
2. 9:28-21:50 = 11:22
Back squat up to 185#
Thruster up to 125#
WOD RX:
1. 3:19
2. 6:46 (finished at 13:05 – hope I did my math right)
Lookin good Nicole!
Back Squat/Thruster (alternating b/w sets)
BS-5@135#
Thruster-4@135#
BS-2@225#
Thruster-2@165#
BS-2@225#
Thruster-1@225#
Thruster-Ended up being a front squat@255#
WOD
Rx+
Everything unbroken
#1: 3:10
#2: 5:23
Total time: 11:33-3:00(rest)=8:33
BS: 4 @ 135, 2 @ 225, 2 @ 225, 1 @ 225
Thrusters: 4 @ 135, 2@ 135, 2@ 135, 2@ 135
WOD 1 MRx = 4:07
Rest 3 min = 7:07
WOD 2 MRx = 14:58 (I think, Just don’t remember correctly).
Backsquats
85-105-115-125
Thrusters
85-105-115-125
Missed last singles..got busy talking..oops!
WOD rx’d
2:29
4:49
Total time=10:18
All unbroken
Lookin good Nicole!
Strength: didn’t do BS or thrusters still working through LBS and knee OA.
Did GHD ext & sit-ups : 60 each
*
WOD as rxd
1st: 4:49
2nd: 9:25
Strength: bs & thruster up to 175#
WOD 1: 4:07
Total 16:16 – 3:00 = 13:16
BS
4@275-2@315-1@335-1@350
Thruster
4@135-2@185-1@205-1@225(f)
WOD rx
2:50
8:00
— 13:50-3:00=10:50
Back squat
225,275,295,305
Thrusters
135,155,175,175
Wod RX
1. 2:15
2. 6:40
Total 11:55
Strength:
BS up to 325#
Thrusters up to 155#
—-
Wod RX
1st – 3:03
2nd – 6:10
12:13 – 3:00 = 9:13
—
Core – GHD and Plank Holds
Strength:
BS up to 275#
Thrusters up to 155#
—-
Wod RX
14:23 – 3:00 = 11:23
That is not my kind of wod….
—
Core – GHD and Plank Holds
Strength:
BS up to 110#
Thruster up to 75#
WOD 17:03 = 3 min = 14:03
Jumping pull ups and 45# 1st rd, 2nd rd 35#
Not a good WOD to to do after missing over a week of working out1
Nicki, looking AMAZING!!!!
75 ghd sit-ups
Strength e2mom alternating
4-2-1-1 of back squat
4-2-1-1 of thrusters
All from floor. 155#-165#-175#-185#
WOD Rx.
4:35
19:36-7:35= 12:01
Strength:
BS up to 110#
Thruster up to 75#
WOD 17:03 = 3 min = 14:03
Jumping pull ups and 45# 1st rd, 2nd rd 35#
Not a good WOD to to do after missing over a week of working out1!!
Nicki, looking AMAZING!!!!
Run 5k @ LF
—————————
4 rounds:
40 air squats
30 military sit-ups
20 cal assault bike
12:34
Strength:
BS up to 110#
Thruster up to 75#
WOD w/jumping pull ups, 45# 1st rd, 35# 2nd rd
17:03 – 3 min = 14:03
Nicki, looking AMAZING!
Strength stayed light.
WOD 1 as Rxd:
2:53
WOD 2 as rxd:
5:53
11:46 – 3:00= 8:46
If i can do math…Max you may need to check me!