2 RFT:
-400m Run
-10 HSPU RX+ Strict MRX 2/4″ Rise
-15 S20 115/75 RX+ 135/95 MRX 95/65
-20 Barbell Push-Ups or Bar Dips
-400m Row or A-Bike
Rest 2min
2 RFT:
-400m Run
-10 HSPU RX+ Strict MRX 2/4″ Rise
-15 S20 115/75 RX+ 135/95 MRX 95/65
-20 Barbell Push-Ups or Bar Dips
-400m Row or A-Bike
Rest 2min
Bench:
Max sets of 5 @ 245, 12 @ 185
WOD Rx’d (run/row)
15:40-2:00=13:40
Bench: final max rep sets with 135 (12 reps)
*
WOD modified:
1 Km aasault bike; 10 seated strict DB press; 15 S2O (95#}; 20 BB pushups; 400 m row
1st round- 5:57
2nd round- 7:35
Finshed @ 14:32
Missed ‘EVA’ on Saturday so I decided to give it a go…
5 RFT:
-800m Run
-30 KBS
-30 Pull-ups
MRX (45# KBs)
47:37
…definitely the most PLU’s I’ve ever done in a single WOD – shredded.
Strengths:
Bench Press – 9@195, 5@205, 1@225, 1@235
Power Snatch Complex (PS + HPS) – 1@140, 1@140, 1@140, 1@140
Power Clean & Jerk – 1@165, 1@165, 1@165, 1@165
Modified WOD: 15:51
400m Row
10 Strict HSPUs
15 Klokov Presses w/Barbell
20 Strict Ring Dips
400m Row
Home Strength: Back Squats
3@235, 3@235, 3@235, 3@235
Bench with 70# dbs x 10 reps each rd
–
Wod with 115#, bike – row
5:05
5:30
12:35-2 =10:35
Bench Press
9@255#
7@275#
5@295#
5@315# (max rep set)
10@255# (max rep set)
WOD w/ Run, Kipping HSPU, 135# S2O, Row
13:41-2:00=11:41
Bench
9@185
7@195
5@205
3@215
6@185
Wod RX+ W/bar dips,run, and row
1st round 4:37
2:00 min rest
2nd round 5:26
Total time 12:03-2:00=10:03
Broke only on the bar dips
Bench -participated. Max set of 15 at 55#
WOD with 65# & various mixture of subs
18:27
Strength
185-205-225
Wod rx run/row
10:49 -2:00 = 8:49
Round 1 3:56
Round 2 4:53
Bench:
9@90
7@95
5@105
2@115
14@90
Wod mrx (w/my attempt at wall walks )
1st round 6:20
2:00 min rest
2nd round 7:10
Total time 15:30-2:00= 13:30
Bench
9@125
7@145
5@165
4@145
9@145
Wod MRX w/ BB Push-ups, 2-4″ descent on HSPU
1st round 6:03
2:00 min rest
2nd round 6:32
Total time 14:35-2:00=12:35
great noon class today!! Thanks Breck
Dude you are going to sleep well tonight.. EVA and then this WOD.. Great Job Today Ryan
definitely true – I’m worn out – ha! Thanks man – good seeing you today!
9@90
7@95
5@105
2@115
15@90
WOD RX run, push ups, row: 14:05-2=12:05
WOD w/ 1 ab mat
115#
All Runs
12:55 – 2 = 10:55
Bench
10@125
8@145
5@165
7@165
10@145
Wod MRX w/ BB Push-ups, 3 Wall Walks
1st round 6:40
2:00 min rest
2nd round 16:48
Total time 16:48-2:00=14:48
Bench
9@185
7@195
5@205
5@215
10@185
Wod RX with push ups
1. 4:27
2. 5:28
Total: 11:55-2:00=9:55
Bench Press
9@205#
7@215#
5@220#
10@225#
10@205#
WOD
Rx+ with run/row and kipping dips
1: 4:34
2: 5:44
Total time=12:18-2:00(rest)=10:18
Strength Bench press
All sets of 10 at 145 and 185
Wod Mrx
Rd 1=5:04
Rd 2=7:04-13:06=6:02
Bench Press
9@140
7@150
5@160
Max @170: 5 reps
Max @140: 13 reps
WOD Rx
.2k on bike @ cap
(Only 6/10 on 2nd round of HSPUs)
Abs
Row/bike/row/bike
Bench … whatever Jess did
WOD as rx with row
15:14 – 2 minutes = 13:14
Bench press e3mom
9@205#
7@225#
5@235#
5@245#
9@205#
WOD Rx:
1. 6:51
2. 16:30 (7:39)
Total 14:30
Bench
9@185-7@200-5@215
Max @225(6)
Max @185(14$
WOD
5:10
7:17
-14:27
Strength:
DB Bench w/ 60#
5 x 10
—
Wod RX
Run/Row – Push Up
10:39 – 2:00 = 8:39
—
Core and Shoulder work
Bench
9@145
7@165
5@185
9@185
11@145
WOD: MRX
20:12
Hit HSPU wall @ 6 on 2nd rd couldn’t complete last 4.
Bench: WOD: Rx
9@135 4:46
7@185 2 min rest
5@195 15:30
7@205 “Run, barbell push up and row”
10@185
Bench – close grip
Ended at 7 @ 155
And 12 @ 135
—
Wod. Rx’d. Run/Row. BB push-ups. Strict HSPU
10:41 – 2 = 8:41
—
Core
WOD rx’d w/run/row/strict HSPUs
11:38-2:00=9:38
Strength: bench press
9 @ 155
7 @ 185
5 @ 205
max @ 185 – 10
max @ 155 – 15
WOD: RX’d
17:05