Tuesday 180925
4min AMRAP:
-8 Front Squats 95/65 RX+125/85 MRX 75/55 Sandbag=80/50 MRX 65/35
-4 Bar MUs or 8 C2B Pull-Ups
REST 2min
3min AMRAP:
-6 Power Cleans Sandbag
-3 Ring MUs or 6 C2B
REST 2min
2min AMRAP:
– 4 Hang Squat Cleans
– 2 Bar or Ring MUs or 4 C2B
**Can sub a SandBag for all cleans & FS**
Post rounds and reps to comments.
WOD Rx w/Barbell Only:
3 rounds (BMU)
1+6 Muscle Cleans (RMU)
2+1 Hang Squat Clean (BMU)
Palms were sweaty, knee weak, arms were heavy…
Strength
FS with 185 and 195 ( 8 reps all 5 rds)
–
Wod 1 and 2 with 95# and burpee pull-ups
1- 4 rds + 2 FS
2 – 3 rds + 6 PC
Wod 3
65# sand bag and 2 bpu
3 – 3 rds
Front squats:
8@205
4@225
6@215
2@245
6@205
WOD
1 (95#, strict pullup): 3 + 8 FS
2 (sandbag, strict PU): 3 + 6 PC
3 (95#, C2B) 3 rds even
FS
8@115, 4@145, 6@125, 2@155
Max w/ 115-6
1 65# bar & ring rows- 3 + 4 rr
2 BB & RR- 3 rds
3 65# bar & RR- 4 rds
Lookin’ good Ali!
Front Squats: 8-4-6-2-5 @ 85-105-95-115-105
WOD w/55# bar, 35# sandbag, regular pull ups
4 min: 2 rds + 4 PLU
3 min: 2 rds + 5 sandbag power clean
2 min: 2 rds + 4 hang squat clean
Front Squats
8@225#
4@275#
6@255#
2@305#
5@275#
WOD Rx+ w/ C2B
1. 3 rounds plus 2 C2B
2. 2 rounds plus 4 C2B
3. 2 rounds plus 4 HSC
Front squats
8@125
4@145
6@135
2@150
Max reps 10@135
Amrap 1 rx weight c2b ring rows feet on box for some
4+12
Amrap 2 rx sandbag c2b ring rows 3+1
Amrap 3 rx barbell c2b ring rows 3+4
Strength: Front squat to a 20” box
8@135; 4@285; 6@185; 2@225
*
WOD modified:
4 min AMRAP: 8 FS (95 barbell) to a yellow box; 8 pull-ups: completed 4 rounds
3 min AMRAP: 6 PC; 6 push-ups: 4 rds
2min AMRAP: 4 hang squat cleans to a yellow box; 4 pull-ups: 3 rounds
Front Squat
8@135#
4@225#
6@205#
2@255#
10@225#
WOD
With 80# Sandbag and rx’d MU’s for all AMRAP’s
1. 5+4 Front Squats (64 reps)
2. 3+2 Ring MU’s (35 reps)
3. 3+4 HSC (MU’s were Ring) (22 reps)
Total reps=121
FS Strength: 8 @ 115, 4 @ 145, 6 @ 125, 2 @ 155, 1 @ 165, 1@ 175#
WOD with 65# Barbell
1. Bar MU (3 rds + 2 BMU)
2. C2B (4 rds + 2 PC)
3. Bar MU (2 rds + 4 HSQ)
Front squats:
8@185
4@255
6@215
2@335
WOD Rx+ 125#
1 4 rounds – 125#BB (MU/CTB/MU/CTB)
2 2 rounds – Sandbag (MU/CTB) missed very first MU, grr
3 3 rounds – 125#BB (BarMU/RingMU/CTB)
have been very inconsistent these last several weeks so trying not to over do it when I get a chance to WOD it out.
FS – all sets 95# x 8 reps
WODs (65# and regular PLU’s in place of C2B)
1. 3rds + 2 reps
2. 3rds + 2 reps
3. 3rds + 1 reps (ugh…upset I didn’t get one more rep to keep it consistent, lol)
25 ghd sit-ups
Strength front squat e3mom
8@190#
3@220#
6@205#
2@230#
3@205#
WOD w/80# sandbag and c2b
1. 3rnd
2. 2rnd
2. 3rnd
50 ghd sit-ups
Front Squats
8@185-4@225-6@205-2@275
All but the 2 were under %.
WOD rx
1: 4rds + 8 front Squats (56)
2: 2rds + 6 power cleans (24)
3: 2rds (12)
Total: 92 reps
3rd WOD felt a tear coming so I cut it short.
Front squats:
8@145
4@185
6@175
2@195
4@185
WOD Rx:
1 (95lb, MU’s): 4 rounds even
2 (95lb, C2B): 4 + 1 rep
3 (95lb, C2B) 3 + 4 reps
Strength:
Front squat
8@205
4@235
6@215
2@245
3@235
—-
WOD RX
80# Sandbag on all WOD’s
1. 5rds (Bar MU)
2. 2 rds + 2 (Ring MU)
3. 3rds
—
Core
Last round did Bar MU
WOD with 65# barbell and sand bag on round 2
All rounds with pull-ups
1) 4 + 6 FS
2) 3 even
3) 3 even
Front squats
8@115
4@135
2@155
WOD rx’d w/50# wreck bag and bar/ring MUs
4rds+1 bar muscle up
3rds+6 power cleans
3rds+1 ring muscle up
Front squats
8@105, 4@115, 6@110, 2@120
WOD w/ 65# barbell, sandbag on round 2, all pull-ups
1. 3 + 7 FS
2. 3 rnds
3. 3 rnds
Front squats…65, 85, 105, 115 then 20 @ 85#
WOD w/ 50# sandbag and strict pull-ups
4 min – 4 rounds even
3 min – 2 rounds plus 2 pc
2 min – 2 rounds even
Front Squat:
8@225
4@295
6@275
2@335
6@255
Wod Rx’d+ with bar and ring MU
4 rounds +4FS
3 rounds + 5PC
3 rounds + 1HSC
Front Squats
8@165
4@190
4@180
2@190
2@175
Had gel knee injections today so tapered off at the end
WOD
1- sandbag front squats and 2 BMU/attempts; 3 rounds (1/2 BMU, 1/2 BMU and 0/2 BMU)
2-barbell and C2B; 3 rds + 1 PC
3-barbell hang power cleans and C2B; 3 rounds + 4 HPC
Tabata ab circle and GHDs