3 RFT: (21min cap)
-7 Hang Clean 135/95 RX+165/115
-7 S2O MRX 115/75
-42 Doubles
1min Rest / Reduce Wt.
2 RFT:
-7 Hang Clean & S2O 115/80 RX+135/95 MRX 95/65
-400m Run or Row or 1km A-Bike
2min Rest / Reduce Wt.
1 RFT:
-7 Hang Clean 95/65 RX+115/80
-7 S2O MRX 75/55
-42 Doubles
-7 Hang Clean & S2O
-400m Run or Row or 1km A-Bike
Strength: Hang power clean & S2O variations
3/3-75; 2/2-95; 1/1-115; 1- 135; 3-155; 2-175; 1-195
*
WOD MRx (row) (* modified DUs to lateral BB skier jumps)
Total time: 13:58 (-3min)= 10:58
1st segment: 3:24
2nd segment: 4:36
3rd segment: 2:58
Strength:
Up to 1 HC + S2O @ 225
WOD Rx’d (bike)
14:51-3:00=11:51
Strength:
3/3 – 95; 2/2 – 115; 1/1 – 135; 1/1 – 155; 3 – 155; 2 – 185; 1 – 205
WOD: RX’d (with cold running)
17:19
– 3:00rest = 14:19
1 HPC/1 S2O
195#
WOD MRXD
21:08
HPC and S2O…65, 85, 95, 105, 105, 85, 85, 85
WOD MRX’d with dbl thigh taps-
15:55-3:00 rest…
12:55
3 HPC to 3 S2O@165#
2 HPC to 2 S2O@185#
1 HPC & S2O@205#
1 HPC & S2O@225#
3 HPC & S2O@245#
2 HPC & S2O@265#
1 HPC & S2O@285#
WOD RX+ w/ Row
14:43 total-3 Min Rest=11:43
2 rds
20 GHDs
5 Strict PLU
Strength – varied but ended up doing 115# for the last several sets
WOD MRx (row)
Total time: 14:46 (-3min)= 11:46
1st segment: 4:35
2nd segment: 4:21
3rd segment: 2:50
Fun class – thanks breck! great work nooners.
HPC + Push Press up to 225
WOD as prescribed except 10 cal bike in place of 42 dubs (1km bike)
14:46 – 3:00 = 11:46
Nice time, Mr. Alonso!
…one day I will run with the big dogs, but until then, MRx is my jam 🙂
Strength up to 165# for all sets
–
Wod, modified and a goof-up-short cut ( only did 0.5 km bike for 400 m ) loads were 115#, 95# and 95#
Also sub 10 bike cals for the dubs
11:58 total -3 = 8:58
** and I just thought max was loafing today!!
Strength Triple @225# then stopped
WOD Rx (bike)
13:16 – 3:00 = 10:16
Strength
105-115-125-135-125-135-145
WOD rx’d w/row
3:10
5:15
3:11
Total time=14:36-3:00=11:36
Strength
105-115-125-135-145-165
WOD Rx+ w/rowing
5:06
5:28
3:45
17:19-3 rest= 14:19
Tabata abs
Thanks for working in on the strength with me Jamie!
Strength
Up to 275
WOD RX’d
13:39-3:00 ish minutes =10:39
Rested backwards
Strength up to 145#
Wod rxd w row
16:24-3:00
13:24
Thanks for the push steph!!
Strength up to 185.
Wow MRX cut dubs in half
20:10
Record consecutive dubs 19
3 HPC to 3 S2O@155#
2 HPC to 2 S2O@165#
1 HPC & S2O@175#
1 HPC & S2O@185#
3 HPC & S2O@175#
2 HPC & S2O@185#
1 HPC & S2O@195#
WOD Rx (rowing):
15:59 total-3 Min Rest=12:59
Strength:
HPC to S2O
225# (failed the S2O @ 235)
Nicely Done Combs on the 235#! Looked easy!
—
Wod RX (Run)
15:15 – 3:00 = 12:15
—
Core
WOD w/ Rx weights, subbed 1 min double under practice for each set of DU’s, rows
19:02-3:00=16:02
Strength:
35,45,55,60,60,65,70
WOD W/35,45,45
1ST rd 21 singles, 21 DU, other 2 rds mogul jumps over just bar and bar with 5# weights and all rows 22:10 – 3:00 = 19:10
Complex up to 205, failed push jerk at what I thought was 225 which was actually 245.
WOD rx
-3:18
-5:35
-3:27
=12:20 total time
Unbroken barbell and very slow cold runs.
Strength:
HPC to S2O
235#
Thanks Kev!
—
Wod RX (Row)
15:30 – 3:00 = 12:30
—
Core
Strength stayed light-sore shoulder
95#
WOD: MRX 85,65,55
16:25
3 Hang Clean + 3 Push Jerk @ 95#
2 HC + 2 PJ @ 115#
1 HC + 1 PJ @ 135#
1 HC + 1 PJ @ 155#
3 HC & PJ @ 175#
1 HC + 1 Split Jerk @ 225#
1 HC + 1 SJ @ 225#
WOD
As Rx’d with Bike
1. 3:48
2. 4:43
3. 3:09
Total time=14:40-3:00(rest)=11:40