5min AMRAP:
-Run 800m or A-Bike 2km
-Max KB Goblet Lunges (alt legs stationary) 55/35# RX+ 70/55# MRX 45/25#
Rest 3min
5min AMRAP:
-Row 800m or A-Bike 2km
-Max Squat Cleans 135/95 RX+ 155/105 MRX 95/65
**Athletes choice on which AMRAP to start with**
Post rounds and reps to comments.
Strength: didn’t do weights as written meaning didn’t use body weight for squat percentage (10@BW; 5@125%BW)
10 BS &FS w/ 135; 5 BS & FS w/ 185
*
4 minutes to complete 50 FS & 50 BS w/ 45# barbell- completed @ 3:08
*
1st 5 min AMRAP
-800 m row then max goblet KB lunges w/ 45# KB: 35 lunges
2nd 5 min AMRAP
– 2km assault bike then max squat cleans w/ 95#: 20 reps
Strength w/40# Vest:
40 30″ Box Step-Ups
40 Air Squats
Modified WOD w/40# Vest:
800m Run
800m Row + 9 Air Squats
Most squats were either at parallel or just above; I need to work on flexibility
BS 10 @ 225#
FS 10 @ 225#
BS 5 @ 265#
FS 5 @ 265#
BS 50 @ 45#
FS 50 @45#
Completed the 100 reps at 3:47
WOD RX’d
1. Bike–20 Goblet Lunges
2. Row–13 Squat Cleans
Glad to be back after being out a week . . . . . .
Strength all at BW at 175lbs
40 BS at 45lbs
40 FS at 45lbs
Time=3:22
Wod with bike and 45lb kb and 35lb dummbells
Goblet squats=30
Squat cleans=14
Strength
10 BS & 10 FS @155
5 BS & 5 FS @225
For time
50 Back squats
50 Front squats
2:21 didn’t set down and accidentally did it backwards
Wod RX+ All Bike
1st: 43 Goblet lunges no break
2nd: 19 Squat cleans
Fun day today
Strength- stayed light
85# 10 FS & BS
105# 5 FS & BS
25 FS/25 BS @35#
1:35
WOD MRX
800 run
22 Goblet lunges
800 row
12 Squat Cleans
Strength with just Barbell
(Back issues)
Mod WOD
800m run 10 GS (35lbs)
800m row 12 HPC (barbell)
Didn’t follow strength guidelines:
10 FS/BS at 85#
5 FS/BS at 115#
50 FS/50 BS @ 35# – 3:33
AMRAP 1- 800 row & 27 goblet lunges @ 30#
AMRAP 2- 800 row and 8 squat cleans @ 65#
(Put the bar down when I could’ve held on for tng…ugh)
Strength:
10’s@ 235#
5’s@ 285#
50FS/BS Barbell: 3:38
WOD Rx (Row/run)
Lunges: 29
Squat Clean: 17
Total: 46 reps
Strength- stayed relatively light
115# 10 BS & 95# 10 FS
135# 5 BS & 115# 5 BS
4 MIN: 50 FS/50 BS (45#)
30 FS
44 BS
…what a killer
WOD MRX
2k bike
21 Goblet lunges
800 row
11 Squat Cleans
Awesome job nooners!
Strength:
10’s@ 100#
5’s@ 135#
50FS/BS Barbell: 3:18
WOD Rx (Row/run)
Lunges: 36
Squat Clean: 10
Total: 46 reps
F sq 5@115 (rx -too heavy!) & 5@85
BK sq 10 @ 85
F Sq 5 @ 105
BK sq 5 @ 105
Max Reps in 4 min 50 each barbell F/B sq
25 front & 50 back
WOD all rowing
12 KB goblet lunges 25#
6 squat cleans 65#
Peloton bike-20 minutes
75 cal A bike
150 dubs
2000m row
125 dubs
75 cal A bike
26:10
Strength
195 # 10 FS and BS
235 # 5 BS
215 # 5 FS
50 FS and 50 BS barbell 2:56 unbroken
WOD # RX
Run 800 m 3:54
15 kB goblet lunges #55
Row 800m 3:40
6 squat clean # 135
Squat and Front Squat
10s @195 – 5s @245
50/50 – 3:38, stood around and whined about it for about the first :30-:45 before I picked up the bar.
Run – 40 lunges
Row – 12 squat cleans
Strength:
10’s-@155
5’s-@265
50 fronts 50 backs:
2:31
WOD RX+ with assault bike
50 lunges-3:03 off the bike
19 squat cleans- 3:06 of the bike
Strength:
10 BS @165
10 FS @135
5 BS @195
5 FS @165
50 Back squats & 40 Front squats with barbell at 4 minute cap.
Wod MRX (Bike, Row)
1st: 26 Goblet lunges
2nd: 14 Squat cleans
Strength with 100# &135#
50/50- 4:30(?)
800m run/goblet squats
11 squats
800m row/squat cleans
10 squat cleans
42/5’7″/175
E3MOM
BS 10@175#
FS 10@175#
BS 5@225#
FS 5@225#
For Time:
50 Barbell FS into 50 Barbell BS=3:43
WOD
As Rx’d
1: Bike & KB Goblet Lunges=32
2: Row & Squat Cleans=15