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.
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)
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
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
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.
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!
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
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.
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)
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
BS 85-115-145
SC 95–115-135
WOD mrx
19 squat cleans
21 hang cleans
BS
255-275-325(1)
SC
185-195-205
Wod rx (ski erg for run)
26 HSC
10 SC
Squats
225,275,305
Cleans
135,155,175
Wod RX
Row 16 Sqaut cleans
Run 28 Hang Squat Cleans
Total: 44
BS: 225-255-275
Squat Clean: 165-185-205 (all TnG)
—
Wod. Rx’d.
Run/HSC – 22
Row/SC – 12
—
Abs
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.
WOD RXD
8 squat cleans
7 hang squat cleans
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)
BS: 225-275-305
Squat Clean: 165-185-205 (all TnG)
—
Wod. Rx’d.
Run/HSC – 28
Row/SC – 10
—
Abs
Wod rx
Row first
15 SC’s
Run
20 HSC
Kevo and Shawn, good working out with u guys! Good work!