Tuesday 181204
2 RFT or (1 RFT):
-50 (100) Doubles
-10 (20) OHS 95/65 RX+ 115/75 MRX 75/55
-200m (400m) Run or 0.5km (1km) A-Bike
-15 (30) Front Squats
-300m (600m) Row
-20 (40) Back Squats
Post WOD of choice and time to comments.
Tuesday 181204
2 RFT or (1 RFT):
-50 (100) Doubles
-10 (20) OHS 95/65 RX+ 115/75 MRX 75/55
-200m (400m) Run or 0.5km (1km) A-Bike
-15 (30) Front Squats
-300m (600m) Row
-20 (40) Back Squats
Post WOD of choice and time to comments.
Strength: squats
BS: 6@135; 4@205; 2@225
FS: 5@135; 3@135; 1@135
OHS: 3@95; 2@95; 1@95
*
WOD as rxd- did assault bike instead of run
Did 1 round version
11:24
Didn’t do rxd- did lateral barbell skier jumps instead of double unders
BS: 225-255-285
FS: 195-225-255
OHS: 135-165-195
WOD Rx’d (1 rd, 1K bike):
11:32
BS 155# x 12 all 3 sets same weight
FS 155# x 8
OHS 45# x 5
With 5 strict pull-ups x 9
–
Wod mod
20 cal bike
20 ohs 45#
1 km bike
30 FS 115#
600 m row
40 B squats 115#
Good work this morning Dunham!
Motor!!
Looking good, Crystal!
Back Squat: 115-135-155
Front Squat: 115-135-155
OHS: 65 was talking and not paying attention
WOD RX Straight Through: 11:16
So much soreness…
Back Squat – 85-95-105
Front Squat – 85-95-105
OHS – all 65
WOD w/ 1 round – 20 cal bike subbed for DU’s, 1 k bike on run, 65#
14:36
Thanks, Stone!
BS up to 305, FS up to 275, OHS up to 5@135
WOD as prescribed except 20 cal row for DUs (1 round version, 1K bike)
10:14
Back squats
6@315
4@335
2@365
Front squats
5@265
3@335
1@385
Overhead squats
3@155
2@185
WOD RX’D 1 Round and 1K Bike
9:43 all unbroken
Strength
Bs-125-145-165
Fs-125-145-165 guess I should have done more on bs
Ohs-75-85-115
Wod rx 1 round 12:47
Back squats 6-4-2 @ 115-135-155
Front squats 5-3-1 @ 105-115-135
OHS w/ bamboo, shoulder stretches with band
WOD 1 round
100 singles
20 OHS 15#
1k bike
30 front squats 65#
600m row
40 back squats 65#
15:05
Back squats
6@225
4@315
2@385
Front squats
5@275
3@315
1@386 (thanks for the push Chad)
Overhead squats
1@155
1@185
1@215
WOD Rx (2 rounds)
10:45
Back squats
6@155
6@175
2@195
Front squats
5@135
3@155
2@175
Overhead squats
All with 45# BB
WOD (75#, OHS with 45#)
16:12
Time=11:33
BS 6@275 4@295 2@315
FS 5@205 3@225 1@245
OHS 2@205 shoulder to unstable
Wod rx all rows straight through
Time=capped
50 ghd sit-ups
50 hip extensions
Strength: e2mom
Back squat – 135, 205, 225
Front squat – 135, 205, 225
Overhead squat – 95, 155, 185
WOD skier jumps, 95#, run, row (2rnds)
15:43
Squat – 6@225, 4@275, 2@305
Front – 5@195, 3@225, 1@275
Overhead – 3@135, 1@185
WOD rx – 11:21
Back Squat up to 305#
Front Squat up to 275#
OHS up to 205#
—
Wod RX – Bike
11:19
Back squat 135/165/185
Front squat 115/135/155
OHS 85/105/115
WOD
2 RFT
Singles/ .5 bike / 85lb for weight
15:21
5 rounds: 4min AMRAP
35 assault bike calories
25 KB Swings (55#)
Max box jumps (24′)
Rest 2 minutes btw rounds
12, 16, 10, 14, 15 box jumps
BS up to 275
FS up to 245
No OHS – shoulder
—
Wod. Subbed power cleans for OHS
2 rounds / bike
11:11
Never go almost 3 weeks without working out…it is just like starting over
Strength:
Back squat up to 75#
Front squat up to 50#
WOD w/150 singles ea rd, 35# for squats, 400 M row both rds, only got first rd,
and 150 singles, 10 OH squats and 400M run on second rd
Back Squats
6@125
4@145
2@165
Front Squats
5@125
3@145
1@165
OHS
3@125
2@145
1@165
WOD rx’d w/2rds and bike instead of run
12:47
Maybe should have just done the 1 round..
Strength
Stayed light and did higher reps on all. Having a little hip issue
WOD Rx
2 RFT
13:10
GHD abs
Skierg for 200m and rowing for 300m
Back Squat
6@275#
4@295#
2@315#
Front Squat
5@205#
3@275#
1@295#
OHS
3@205#
2@225#
Failed@275#
WOD
As Rx’d with 1 Round and Bike
Time: 11:08
Back Squat up to 185#
Front Squat up to 155#
OHS up to 115#
—
Wod RX – 11:53
I Rd because Kevin talked me into it. Good call.
BS 85-135-165
FS 115-135-155
OHS 55-65-75
WOD Rx 2 rounds
14:28
Back squats
6@225
4@255
2@285 all pause squats
Front squats
5@245
3@275
1@315
Overhead squats
3@165
2@185
1@205
WOD Rx+ 1 round all rows
9:42