November 17, 2018

Saturday 181117

DBs 5×5
E5MOM
Each 5min
For Time:
-400m Run
-15 KBS 55/35# RX+ 70/55# MRX 45/25#
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run
-15 Hang Pwr Snatch 115/75 RX+135/95 MRX 95/65
-10 OHS
Rest Remainder Of Time Add Wt
-400m Run
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″
Post time for each 5 Minute WOD to comments.

6 thoughts on “November 17, 2018”

  1. WOD w/ modifications- rowed for each
    1: 2:50 (55# KBS; did regular box step-ups to 20” box
    2: 3:52 (did 95# thrusters & burpee pull-ups)
    3: 3:51 (did 115# HPS & OHS)
    4: 4:15 (did 135# jerks; burpee pull-ups)
    5: 4:03 (did 225# DL & burpee box step-ups to 20” box)

  2. 10 rounds of Cindy w/40# vest:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    10 rounds:
    5 WB GHD Sit-ups w/30#
    5 D-Ball Suplexes (layman’s terms) w/100#

  3. All 1 k bike all 65# barbell
    1. 3:16 Rx’d
    2. 4:55 10 burpees, 10 pull-ups
    3. 4:19
    4. 4:52 10 burpees, 10 pull-ups
    5. 4:49 GHD’s subbed for DL, burpee step-ups

  4. Wod RX. Run/row/Run/Row/Run
    Wod 1 – 2:35
    Wod 2 – 3:59
    Wod 3 – 4:00
    Wod 4 – 4:35
    Wod 5 – finished 3rd burpee-box jump

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