Wednesday, May 8, 2019

4 Sprint Rounds:
-4 Over Bar Burpees
-8 OHS 95/65 RX+ 115/75 MRX 75/55
-10 WallBalls 20/14lbs 10/9 MRX 20/10 9′ 
-8 OH Lunges
-400m Row or Run or 1km A-Bike
– After 1st round Rest 1min
– After 2nd round Rest 1:30min
– After 3rd round Rest 2min

25 thoughts on “Wednesday, May 8, 2019”

  1. Casual Garage WOD – Rested longer than necessary checking car fluids, changing music, etc.
    The Volkswagen: 23:21
    21-15-9
    Wide Grip Bench Press w/BW (used 175#)
    Wide Grip Strict Chin-Ups

  2. Lifted with Jamie I think up to 105#
    WOD
    Finished round 1 @ 3:15
    2 @ 7:30
    3 @ 12:29
    4 @ 18:11
    – 4:30 rest = 13:41

  3. Lifted with Jamie I think up to 105#
    WOD
    Finished round 1 @ 3:15
    2 @ 7:30
    3 @ 12:29
    4 @ 18:11
    – 4:30 rest = 13:41

  4. Strength
    7 OHS to 6 OH Lunges @95#
    5 OHS to 4 OH Lunges @125#
    3 OHS to 2 OH Lunges @155#
    1 OHS to 2 OH Lunges @175# (didn’t complete the Lunges)

    WOD Rx’d w/ Rowing
    17:27 Total time
    Round #1=3:00
    Round #2=3:11
    Round #3=3:21
    Round #4=3:25
    12:57 Total work time

  5. Up to 105# with crazy strong Chandler
    Wod rx
    Rd 1- 3:07 (1 extra burpee
    Rd 2- 3:07
    Rd 3- 3:23
    Rd 4- 3:18
    Total time 17:25-4:30
    12:55

  6. OHS+OH lunges
    7+6 @ 95#
    5+4 @ 125#
    3+2 @ 155#
    1+2 @ 175#
    Wod RX with row
    1. 2:45
    2. 3:01
    3. 3:01
    4. 3:02
    Total 16:19-4:30=11:49

  7. Wod rx weight
    First Round – OH Lunges
    All other Rounds – Front Rack Lunges
    Shoulder could not take Overhead Squats and OH Lunges Today
    16:27 – 4:30 = 11:57

  8. Strength ohs to oh lunges
    7-6@115
    5-4@145
    3-2@165
    1-2@185
    Wod mrx with 1k bike
    Time=16:54-4:00=12:54

  9. Chadwick Warren

    Overhead squats to overhead lunges from the ground
    7 Overhead squats + 6 lunges @135
    5 Overhead squats + 4 lunges @155
    3 Overhead squats + 2 lunges @185
    1 Squat Snatch + 2 lunges @205
    Wod RX’D W/ 1K Assault bike
    14:52-4:30 rest = 10:22

  10. Jeremy Fullingim

    7 Overhead squats + 6 lunges: did 4 sets w/ 75#
    *
    WOD MRx (75#); all row: finished at 17:34
    1st: 3:07
    2nd: 3:18
    3rd: 3:23
    4th: 3:16

  11. Overhead squats to overhead lunges from the ground
    7 Overhead squats + 6 lunges @135
    5 Overhead squats + 4 lunges @155
    4 Overhead squats + 2 lunges @185
    1 Squat Snatch + 2 lunges @205
    WOD Rx’d with assault bike
    17:00-4:30=12:30

  12. Strength
    7 OHS @90# to body weight lunges
    5 OHS @95# to back rack lunges
    4 OHS @105# to back rack lunges
    1 OHS @115# to back rack lunges

    WOD Rx w/ rowing
    1. 3:04
    2. 3:04
    3. 3:15
    4. 3:05
    16:58- 4:30 rest = 12:28

    Abs

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