3 Sprint Rounds For Time:
-8 SDHP 95/65 RX+ 115/80 MRX 75/55
-9 Thrusters
-10 T2B
-200m Run or Row or 0.5km A-Bike
Rest 2min
-200m Sprint Row or Run or 0.5km A-Bike
-10 T2B
-9 Thrusters
-8 SDHP
Rest 3min
-8 SDHP
-9 Thrusters
-10 T2B
-400m Run or Row or 1km A-Bike
-10 T2B
-9 Thrusters
-8 SDHP
Back squat x2
Up to 335
WOD Rx’d (run/row/run)
14:17-5:00=9:17
Might be feeling yesterday’s deadlifts and GHDs all week
Strength: Back Squat
2@135, 2@185, 2@225, 2@275, 2@295, 2@315, 1@335
WOD w/Barbell Only – 15:53 including rest
Run – 2:07
Bike – 2:53
Row – 6:53
Bench Press: 3@220, 3@220, 3@220
Back squat up to 2@205
WOD with rest 13:21 – 5 minutes = 8:21
Finished Round 1@1:55
Finished Round 2@5:52
Back squat: 5@95; 5@185 for 3 sets; 5@225 for 3 sets
*
WOD rx – rowing for all
1st- 1:47
2nd- 1:56
3rd- 4:16
Finished @ 12:58
Back squats
2@315 2@345 2@375 2@405 2@425
Wod RX+ W/runs
1st round 1:35
2nd round 1:38
3rd round 3:43
11:56-5:00(rest) 6:56
Great push Jamie
Back Squat up to 215# (single rep)
WOD RX as written (Run, Row, Run): 12:20-5=7:20
1:41
1:50
3:49
Back squats
2@225#
2@315#
2@365#
2@415#
2@435#
Wod RX (row)
1st round 1:28
2nd round 1:34
3rd round 3:31
11:33-5:00 = 6:33
Back Squats
105-115-125-135-145-155-165 (pr – haven’t tested a 1 RM in a while)
WOD 16:27-5:00=11:27
Round 1: 2:45
Round 2: 2:27
Round 3: 6:15
Strength: back squat
Stopped after 4th round at 275.
WOD: RX’d – 14:20
(bike 200, row 200, run 400)
2:12
2:07
5:01
Back squat up to 195#, failed 205#
Wod rx with all runs
12:17-5:00
7:17
Great job Chad, couldn’t catch you!
Chandler, thanks for letting me try to lift with you.
I’ll handle the weights if you handle the WOD
Back Squat
155-175-195-205-235-245
WOD Rx+ (80#) row/bike
13:48 -5 rest=8:48
1) 2:00
2) 2:03
3) 4:45
Tabata abs
There was a 225 back squat in between 205 and 235 oops
Hit 150 midway and just stayed there for back squats. I hit a 1rm for front squat yesterday and legs aren’t all the way back.
55#, row, run, row
Round 1 – 2:30
Round 2- 3:18
Round 3- 5:37
T2B need work. Spent too much time trying to get a rhythm in kipping.
Oops…3:12 I’m second round
Every second counts!
Back Squats up to 2@345
WOD as rx’d with all rows
12:39 – 5:00 = 7:39
1:40
1:42
4:17
Back Squats up to 2@265
—
WOD. Rx’d. (Run/Row/Run)
12:42 – 5:00 = 7:42
Good push Dave!
—
Core
Squats 5x3x1+ Ended with 6@275
WOD Rx’d – all runs
13:01-5:00 = 8:01
Back squats 2 ea @ 65-115-125-135-145-150
WOD w/55#, GHD
1. 2:35
2. 3:06
3. 5:31
Back squats
1@335
Wod RX w runs
1. 1:35
2. 1:41
3. 3:33
Total 11:49-5:00= 6:49
45 intervals (0:30 row / 0:30 rest)
~ 140m / interval
Garage wod
Crossfit jenks mile on Assault bike
9:55
Rest 5 mins
Crossfit jenks mile on rower
10:13
Hotel Wod
21-15-9
Alternating One arm DB Snatch – 50#
Burpees
7:30
—
Back squats 135#, sets of 10 with 10 bike cals
Wod Rxd all bike
13:55-5= 8:55
Strength up to 235# 2 reps
WOD MRx
Round 1: 2:08
Round 2: 2:04
Round 3: 5:22
Total time including rest: 14:34