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
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
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
Squats:
5 x 5 @255
WOD Rx’d (bike):
14:41-6:00 = 8:41
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
19.2 Redo Rx: 7 reps complete at 145# two less than yesterday
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
WOD w/ 55# and counted C2B attempts (made about half of them)
17:56-6:00=11:56
Strength:
Back Squat 5×5
275-300-300-300-300
WOD Rx:
1:25
1:27
1:26
1:23
11:41 – 6:00 =
Total: 5:41
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!
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
Back Squat 5@275, 4 x 5@300
WOD as rx’d with bike
13:50 – 6:00 = 7:50
Strength Squats @ 165 5X5
WOD
17:53 4 rounds @ 65lbs
12,000m row
49:25
WOD RX 16:06-6=10:06
Squat 5×5@290
WOD rx w/ bike
1:20 (got ya Max, lol)
1:34
1:42
1:47
TOTAL: 12:23-6:00=6:23
That. Damn. Bike.
Strength:
185-265-265-285-285
5 x 5 Back Squats
—-
Wod RX (Bike)
12:51 – 6:00 = 6:51
—
Core and stretching
Wod rx
1:43
1:41
1:48
1:50
13:02-6:00
7:02
BS
5×5@275
Wod+
17:17
Back squat
5×5@275
Wod RX
1. 1:20
2. 1:15
3. 1:21
4. 1:26
Total: 11:22
Back Squats
1×5@315
4×5@340
Wod RX’D w/abike
11:57-6:00=5:57
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
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
Strength
5@315
5X3 sets at 340
4@340 hammy got tight
WOD rx’d With assault bike
11:33-6:00=5:33