August 31, 2018

Friday 180831

For Labor Day, Monday, September 3rd we are offering an 8am and 9am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend! 

“Double Duel” by DB

6min AMRAP:
-Row 1000m MRX Row 800m
-Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65
Rest 3min
6min AMRAP:
-Run 800m MRX Run 600m
-Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX 95/65
**Athletes can start with either the Row or Run AMRAP then switch.

Post rounds and reps to responses.

Compare to August 10, 2017.

18 thoughts on “August 31, 2018”

  1. Back Squats 7-5-2 @ 85-105-125
    Squat Cleans 4-3-2 @ 65-85-105

    WOD MRx
    1 – 15 Squat Cleans (13 last yr)
    2 – 20 Hang Squat Cleans (18 last yr)

    20 Bulgarian split squats 12#DB’s (10 ea leg)

  2. Back Squat
    7@265#
    5@315#
    2@335#
    Squat Clean (TNG)
    4@205#
    3@235#
    2@285# (failed second)
    WOD RX+
    Run/HSC=14
    Row/SC=12

  3. Strength
    10cal bike/10 GHD sit-ups for all back squat rounds
    power clean – 4@105/10GHD, 3@115/10 GHD, 2@125

    WOD
    1000m row/power cleans@80 – 22
    2k bike/HPC – 31

  4. Squat: 7@295-5@3102@335
    Clean: 4@195-3@210-2@225
    WOD rx +
    Row – 14 (-1)
    Run – 16 (-5)
    Total 30, 36 I’m compare to. That strength was rough.

  5. Back Squats up to 2 @ 160#
    Squat Clean up to 3 @ 115#, 2 PC @ 135#

    Wod as Rx’d
    Row/SC 10
    Run/HSC 6

    Good to be back!

  6. Back Squat & Squat Clean (alternate b/w sets and all cleans are TnG)
    7 BS@225#
    4 SC@205#
    5 BS@255#
    3 SC@225#
    2 BS@300#
    2 SC@255#

    WOD
    Rx+
    Run-3:02 HSC-31
    Row-3:57 SC-12
    Total reps=43

  7. Left Legged Deadlifts: 7@135, 7@135
    Squat Cleans: 5@135, 3@185, 2@225 (happy I can still hit 85% after all this time)

    WOD Rx+ (Same weight and order as last two years):
    2:51 run + 7 HSC
    4:08 row + 2 SC

    Faster on the cardio; a lot less reps than prior years, but I expected that.

  8. Strength
    Back squat
    7@255
    5@325
    2@400
    Squat clean
    4@225
    3@275
    2@315

    Wod rx+
    1. run 3:36 + 25 HSC
    2. row 4:03 + 14 SC

    Total 39 (Pr by 1)

  9. Backsquats
    7@135
    5@145
    2@165
    Squat Cleans
    4@125
    3@145
    2@165
    WOD rx’d starting with run AMRAP
    Run 2:55+26 HSC (last year had 24)
    Row was SLOW 4:45?+10 SC (last year was 12)
    Total=36..same total as last year

  10. Jeremy Fullingim

    Didn’t do strength
    *
    WODs as rxd
    1st AMRAP: run + hang squat cleans (115)
    – 6 reps
    2nd AMRAP: row + squat cleans
    – 15
    * total = 21
    Not close to a PR or what I did last year.

  11. TEAM WOD Sprint Rounds
    3min AMRAP:
    – Partner 1 ROWS 200m
    – Partner 2 RUNS 200m or 0.5km A Bike
    -21 Synchronized Russian KBS
    – Max Synchronized Pull-ups RX+ C2B
    Rest 2min
    3min AMRAP:
    – Partner 2 ROWS 200m
    – Partner 1 RUNS 200m or 0.5km A Bike
    -12 Synchronized Pull-ups RX+ C2B
    – Max Synchronized Russian KBS
    Rest 2min
    **Repeat Both AMRAPs above, switching Row-Runs/A-Bike**

    WOD w/ wife, great job babe!
    (Ashley – all runs, me – row/assault bike)

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