Sprint Sets For Time:
-800m Run, Row or 2km A-Bike
-9 Hang Power Clean 135/95 RX+ 165/115 MRX 115/75 or Sand Bag Hang Cleans 80/50
-21 T2B
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Rest 2min
-400m Run, Row or 1km A-Bike
-15 Hang Power Clean
-9 T2B
-21 Box Jumps
Rest 2min
-200m Run, Row or 0.5km A-Bike
-21 Hang Power Clean
-15 T2B
– 9 Box Jumps 24/20″
**Sandbag can be used in place for Hang Power Cleans** 80/50lbs
Post time for each sprint and total time minus 4 minutes of rest to comments.
HPC: 1 @ 235 (f@255)
WOD Rx’d (running):
20:53-4:00 = 18:53
T2B…’nuff said
Strength
up to 150 lbs
WOD
Row/ 95 lb/ killing T2B
Finished but went over in time
Strength: 200 Air Squats
Modified WOD: 30″ Step Ups & 75# High Hang Muscle Cleans (all shoulders; no dip)
21:59-4:00= 17:59 w/Row
Strength up to 140#
WOD RX all Rows: 17:23
Power clean
3@165
2@185
2@205
1@225
1@235
1@240 (pr)
Wod RX (all runs)
1. 4:34
2. 3:07
3. 3:11
Total: 14:52-4:00= 10:52
Strength up to 140# (pr)
Failed 145#
Wod rx with all runs 18:10- 4:00= 14:10
Strength up to 195# (tied a PR – from a long time ago)
*you the man Asad & Mark – great job on your PR’s
WOD w/ 95# (all rows, all GHDs in place of T2B, & 20″ BJ)
17:13 – 4:00 = 13:13
Thanks Ryan! You did great as well.
Strength: Up to 200# PR
WOD MRx (Run/Row/Row)
19:03
Strength
HPC up to 275# tore palm stopped
WOD Rx (all bike)
14:48 – 4:00 = 10:48
Impressive job on the WOD Chad.
HPC
275
Hang squat clean
295 tried to get it for power just was too deep
Wod RX+ w/ Assault Bike
14:36-4:00= 10:36
Everything unbroken
HPC 85-105-115-125-135-145
WOD with 65#
Runs on the 800 and 400
Rowed the 200
Half GHD and 1/2 T2B
All box jumps
18:31-4:00= 14:31
Strength 3@185#, 2@205#, 2@210#, 1@215#, 1@220#, 1@225# (pr 10#)
WOD: Rx all row – 20:39-6:00= 14:39
Hang power clean
3-2-2-1-1-1-1
135-155-175-185-195-205-215(pr)
Wod w 115#, all bike
0:00 – 5:08
7:08 – 10:56
12:56 – 16:42
HPC 3-2-2-1-1-1 @ 75-85-95-105-115-120
WOD w/65# & sub GHDs for T2B
1 – 6:37
2 – 4:21
3 – 3:49
Total time 18:47 – 4:00 rest = 14:47
Strength hpc with dumbbells
All sets of 3 at 50lbs
Wod with bike and 50lb dumbbells 20in box
Time=15:35
No Strength
WOD
MRX with Air Bike
Everything unbroken
1: 4:35
2: 3:02
3: 2:33
Total time=14:10-4:00(rest)=10:10
HPC
3@195-2@225-2@255-1@265-275-290(fx2)
WOD w/ Run-Row-Bike
-5:28
-10:50
-16:03
TOTAL – 12:03
Strength
Wasn’t working today….terrible
—
Wod. MRx but w/ V-ups instead of TTB
15:32 – 4 = 11:32
HPC: 3@115; 2@185 (2 sets); 1@ 205; 1@225
*
WOD MRx: all row
5:57; 4:24; 3:30. Finished @ 17:51 (-4) = 13:51
Hang Power Clean
3@135
2@145
2@155
1@175
1@185
1@195 (10# PR)
WOD Rx w/ all rowing
17:53
GHD sit-ups
Strength: HPC
Up to 195 (PR)
WOD MRX @115lb (row/row/bike)
16:30-4:00=12:30
Squat cleans
Up to 165#
WOD rx’d w/all rowing
5:37
3:33
2:37
Total time=15:47-4:00=11:47
My strength isn’t very strong…lol! But it is still a PR for me…75, 85, 95, 100, 104, 105
WOD MRX (75, all rows, box jumps and v-ups for T2B because I ripped my hand…)
6:14
5:03
4:11
Total – 15:28
Strength:
195-225-255-285-305 no misses
WOD RX +
18:02-4=14:02
Assault bike
Strength to 155#
Squat cleaned 165#
WOD w/ 75#
16:05-4:00= 12:05