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Wednesday 181107
4min AMRAP:
-8 Deadlifts BW/75%
-4 Squats (front or back) BW/75%
-6 Box Jumps Overs 24/20″ RX+ 30/24″
REST 3min
4min AMRAP:
-12 Russian KBS 55/35# Rx +70/55# MRX 45/25#
– 6 KB Goblet Lunges (alt legs, stationary)
-8 American KBS
– 4 KB Goblet Squats
**Athletes choice which 4min AMRAP to start with**
Post results to comments.
Deadlifts 7-5-3-2 @ 115-145-175-205
Back squat 7-5-3-2 @ 85-105-135-156
WOD 1 w/85#
3 rds + 12 Russian kbs
WOD 2 w/30# kB
2 rds + 12 Russian
25 bb good mornings
Back Squat: 225-255-275-295
Deadlift: 285-335-355-375
WOD:
1: 2 rds + 12 reps (215 for two sets of dL and 1 set of squats, had to drop to 185)
2: 3 rds + 12 RKBS
Strength
Bs 7@145 5@155 3@165 2@180 about 80%
Dl 7@175 5@195 3@215 2@235 about 84%
Amrap 1
rx 75% of bw = 105 my ass needs to lose weight!!
3 +16
Amrap 2 rx
3+13
Deadlifts 135, 155, 185, 205
Back squats 95, 115, 135, 140
First AMRAP…(75lbs) 4 rounds plus 7 deadlifts
Second AMRAP (25lb kB) 4 rounds plus 3 lunges (15 reps)
Back Squat
6@105, 5@125, 3@135, 2@155
DL
3×10@I don’t remember
WOD
1. w/115 DL & FS, box step overs – 3 rounds
2. 35# kb, 1 ab mat for knee on lunges – 3 + 4 RKBS
Back Squats
7@135
5@155
3@175
2@185
Deadlifts
7@155
5@185
3@225
2@235
WOD rx’d w/85#
5rds+6DL
3rds+1 American KB swing
Back Squats
7@135
5@155
3@165
2@175
Deadlifts
7@175
5@195
3@215
2@235
WOD rx’d w/100# and all front squats
4rds+1FS
3rds+3 American KB swing
Back squats
7@285
5@325
3@345
2@365
Deadlifts
7@355
3@425
2@455
Wod RX’D in order w/185DL
5+2DL
4+2 RKBS
First amrap was all front squats
Strength DL and B squats
155# x 10 reps each set + 6 strict pull-ups each round
–
Wod mod with 155# ( BW= 202) and Stepups = 4 rds+ 3 DL
–
Wod with 55# and did walking lunges
3 rds + 8 American kb
Strength DL & Back Squats w/ Adam
BS: 135-155-185-205
DL: 135-205-235-265
WOD #1 (135# & 24″ Box Overs….thx joan)
3rds + 3 DL
WOD #2 (45# KB)
3rds + 2 alt KB lunges
Thanks Nicole – great class!
strength DL & Back Squats w/ Adam
BS: Up to 2 @ 225
DL: Up to 2 @ 270
WOD #1 (135#)
3rds
WOD #2 (45# KB)
2rds + 4 alt KB lunges
42/5’7”/175
Back Squats & Deadlifts
Alternating b/w lifts E2MOM
4 sets of 10@135# for back squat
4sets of 10@225# for deadlift
WOD
With 185# barbell & 55# KB
Barbell WOD=4+8 DL
KB WOD=3+2 Russian Swings
Back squats
225,255,275,305
Dead lifts
245,295,325,345
Wod RX 185#
1. 3+2 front squats
2. 3+12 Russian KBS
75 ghd sit-ups
5 strict hspu
Deadlift/back squat e2mom
7@ 215/205
5@ 245/225
3@ 265/235
2@ 295/255
WOD Rx 195# bb, 55# kB
1. 2 rnds + 1 front squat
2. 2 rnds + 6 lunges
BS 105-125-145-155
DL 115-145-165-185
WOD 1- 4rounds +5 DL (@75% BW 105)
WOD 2 3 rounds + 8russian KB
DL/Back Squats
95/55
105/65
135/75
155/75
Angel, thanks for letting me lift with you today!
WOD w/25# KB, DL 95#, Front Squats, 35#, 17″ box
3 rds
2 rds + 12 Russian Swings
Strength. Did all squats, then all deads.
Squat
7@255-5@295-3@310-2@325(1)
Deadlift
7@275-5@315-3@335-2@355
WOD 1 w/ 185 – 3 rds
WOD 2 – 3 rds + 12 swings
TOUGH packed hour.
Back squat/DL combo.
Did 4 sets of 10 each w/ 135
*
WOD 1 modified
DL & Front squats – used 135
Did box step overs w/ 24” box
– completed 4 rounds
WOD 2 rx’d
3 rounds
Front Squat:
7@225
5@275
3@315
2@365
DL:
7@225
5@285
3@335
2@385
Wod RX’d
4 rounds + 1 squat (9reps)
3 rounds + 3 American swings (21 reps)