4 RFT with Increasing Loads:
-20 Deadlifts
-15 Barbell Push-ups
-10 Hang Squat Clean
– 5 S20
– 1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 3min after each round/ increase load
Rd 1 Ld = 115/75 RX+ 135/95 MRX 95/65
Rd 2 Ld = 135/95 RX+ 155/105 MRX 115/75
Rd 3 Ld = 155/105 RX+ 185/125 MRX 135/85
Rd 4 Ld = 185/125 RX+ 205/135 MRX 155/95
WOD MRx: 17:53-9 (8:53 adjusted for rest)
Rd 1: 1:30
Rd 2: 1:38
Rd 3: 2:14
Rd 4: 3:31
WOD Rx’d
25:00-9:00=16:00
WOD Rx’d but w/ RX+ Weight
20:13-9=11:13
Wod mrx weight with 10ft legless rope climbs.
Time=20:09
MRx weights and 3 strict pull-ups subbed per rope climb
23:34-9:00=14:34
Mrx…
22:34-9 min for rest= 13:34
Tried pacing today to keep everything at moderate level. After listening to Bergeron about how close to death I am, I figured pacing was the way to go.
RX: 20:46 – 9:00 = 11:46
1:31
1:51
2:40
5:44 (125# overhead nearly killed me)
MRX
26:51
WOD Rx
16:49 – 9:00 = 7:49
Was doing pretty good until the 4th round and then crash and burned
Fun wod
WOD (w/ 95#, 115, 135, 135#)
25:33 – 9 = 16:33
Round 1: 2:10
Round 2: 2:25
Round 3: 5:22
Round 4: 6:03
WOD: RX’d
23:09 – 9 min rest = 14:09
2:40
3:00
3:32
4:57
WOD as rx’d
20:49 – 9:00 = 11:49
1:21
1:46
3:00
5:42
WOD RX’D- 12 foot rope
17:39- 9:00=8:39
1:06
1:24
2:11
3:98
WOD
Rx+
1: 1:26
2: 1:47
3: 3:13
4: 5:13
Total time=20:39-9:00(rest)=11:39
Wod RX+
19:17-9:00=10:17
Saturday’s wod RX’D
4 RFT
25 C2B
5 Cleans @245 first theee rounds all power last round I did 1 power 4 squat clean unbroken
10:55
WOD Rx
19:58-9 rest = 10:58
1:33
1:58
3:03
4:34
Abs
3 rounds + 10 reps RX
75, 95, 115 (because I apparently can’t do math), and 10 reps @ 125
Stopped early
WOD rx
1:24
1:37
2:05
4:49
18:55-9:00=9:55
Man, that last round…
50 ghd sit-ups
WOD Rx.
1. 2:29
2. 8:52-5:29=3:23
3. 16:54-11:52=5:02
4. 28:28-18:54=9:32
Total. 28:28-9:00= 19:28
Wod RX
20:41 – 9:00 = 10:41
Last Round was an ass kicker.
—
Core
Obviously I can’t do math should be
11:41
WOD MRx
1:36
6:28
12:09
19:48 – 9:00 = 10:48
Wod. MRx.
17:33 – 9 = 8:33
—
Core