Thursday 181129
For Total Reps/Calories:
– 00:00 – 02:00 Row or A-Bike for Cals
– 02:00 – 03:00 Rest 1min
– 03:00 – 05:00 Run 200m then 1 Rope Climb and Max Deadlifts
– 05:00 – 07:00 Rest 2min
– 07:00 – 9:00 12 KB Goblet Squats then 1 Rope Climb then Row or A-Bike for Cals
– 9:00 – 10:00 Rest 1 min
– 10:00 – 13:00 Run 400m then 1 Rope Climb and Max Deadlifts
– 13:00 – 15:00 Rest 2min
– 00:00 – 02:00 Row or A-Bike for Cals
– 02:00 – 03:00 Rest 1min
– 03:00 – 05:00 Run 200m then 1 Rope Climb and Max Deadlifts
– 05:00 – 07:00 Rest 2min
– 07:00 – 9:00 12 KB Goblet Squats then 1 Rope Climb then Row or A-Bike for Cals
– 9:00 – 10:00 Rest 1 min
– 10:00 – 13:00 Run 400m then 1 Rope Climb and Max Deadlifts
– 13:00 – 15:00 Rest 2min
– 15:00 – 18:00 12 KB Goblet Squats then 1 Rope Climb then Row or A-Bike for Cals
BB / KB Loads = 225/155 +275/185 M185/125 24/16 +32/24 M20/12kgs Rope 15′ MRX 10′
BB / KB Loads = 225/155 +275/185 M185/125 24/16 +32/24 M20/12kgs Rope 15′ MRX 10′
Post total reps to comments.
Back squat/deadlift:
4 @ 225/265
3 @ 275/315
2 @ 295/345
1 @ 305/375
WOD Rx’d w/bike cals
40-9-15-10-29
Total: 103
Assault Bike
26cals
5 deadlifts
9 cals
4 deadlifts
16cals
Nice job dan
At home wod
9K row
55 pull ups
55 bench press at 165lbs
Time=49:09
50 ghdsu for time=3:54
Strength
4×5 @165 deadlift
4×5 @135 backsquats
Met con
21 calories assault bike
6 deadlifts
15 calories row
10 deadlifts
17 calories ass bike
DL 4-3-2-1 @ 155-175-195-215
Bk sq 4 x 16 @ 65#
WOD MRx
21 cal row
10 DL
11 cal row
6 DL
22 cal row
Deadlift up to 425
Backsquat up to 405
WOD rx (row)
54 cal
14 DL
30 cal
15 DL
46 cal
Total: 159
DL up to 455 for 2 failed 515
BS 375 for 2 failed 405 after multiple attempts on the DL legs were shot
Wod RX’D with all Bike
41
20
18
21
32
132 total reps
Back Squat & Deadlift (alternating b/w lifts E2MOM)
Back Squats=4 Sets of 10@135#
Deadlifts=4 Sets of 10@225#
WOD
As Rx’d with Bike
Bike Calories=44
Deadlifts=21
Bike Calories=20
Deadlifts=21
Bike Calories=30
Total Reps=136
Stayed light on strength
Deadlifts
155-175-195-215
Back squats
125-135-135-135
WOD rx’d w/rowing cals
28 cals
15 deadlifts
15 cals
15 deadlifts
28cals
Total=101 reps
Strength:
DL up to 415#
Back squat did 4 sets of 5 reps up to 275#
—-
Wod RX
34 Cals – Bike
15 DL
17 Cal – Bike
14 DL
27 Cal – Bike
Total = 107
Squats
4@225-3@275-2@305-1@335
Deadlifts
4@275-3@325-2@346-1@365
WOD rx
42 row cal
13 DL
22 erg cal
15 DL
23 bike cal
Strength:
Up to 295# on deadlift
Up to 265# on back squat
WOD Rx’d w/row cals
42-12-17-11-32
Total: 114