Monday, March 4, 2019

Sprint Sets WOD
4 RFT: (18min cap)
-4 Over Bar Burpees
-5 C2B Pull-Ups
-6 Front Squats 95/65 RX+115/75 MRX 75/55 
-7 OHS
-8 Pull-Ups
-9cal Row or A-Bike
Rest 2 Minute Between Rounds

22 thoughts on “Monday, March 4, 2019”

  1. Jeremy Fullingim

    Strength: back squat- needed to work in the 80-85% reps. 135@5; 135@5; 225@5; 245@5; 255@5
    *
    WOD MRx (rowed): completed @ 14:55 (-6 min rest)= 8:55
    1st rd: 2:01; 2nd rd: 2:18; 3rd rd: 2:14; 4th rd: 2:22

  2. Strength 5×5 e3mom back squat
    215, 4×225

    WOD Rx:
    1. 2:16
    2. 6:40 (2:24)
    3. 10:57 (2:17)
    4. 15:20 (2:23)

    Total: 9:20

  3. Jeremy Bedell

    Strength: Back Squat
    2 @ 185, 2 @ 205, 1 @225

    WOD: RX’d 15:21
    Individual sprint times:
    2:17
    2:13
    2:28
    2:23

  4. Strength: Back Squat – relatively light
    5 sets @ 135#

    WOD Mrx
    Individual Sprint Times:
    1. 1:57
    2. 2:04
    3. 2:10
    4. 2:16

    Total Time: 14:27 – 6:00 = 8:27

    Sure was great seeing some familiar faces today! Great job nooners!

  5. Back squat E3mom
    5×5 @ 225#

    Wod with mrx weight & row
    14:55 total time
    Rd 1) 1:42
    Rd 2) 1:47
    Rd 3) 2:29
    Rd 4) 2:55

  6. Strength:
    185-265-265-285-285
    5 x 5 Back Squats
    —-
    Wod RX (Bike)
    12:51 – 6:00 = 6:51

    Core and stretching

  7. Back squats
    185# 5 sets of 5-10 reps; 20 sit-ups each round

    WOD mod
    4 regular burpees
    5 strict pull-ups
    6 FS 95#
    7 thrusters 95#
    8 killing pull-ups
    9 cal bike
    14:59-6= 8:59
    1:50
    2:05
    2:02
    2:06

  8. Branson Daugherty

    Strength: Back squats
    1×5-165#
    3×5-185#
    1×5-195#

    WOD Rx:
    1. 0:00-1:41
    2. 3:41-5:21
    3. 7:21-9:09
    4. 11:09-12:46

    Total: 12:46-6:00=6:46

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