For Time:
-21 T2B
-21 Power Clean 135/95 RX+ 155/105 MRX 115/75
-21 Barbell Push-ups
Rest 1min
-15 Power Clean
-15 Box Jump Overs 30/24″ MRX 24/20″ *can use hands*
-15 T2B
Rest 1min
-9 Barbell Push-Ups
-9 Power Clean
-9 Box Jump Overs
-6 Barbell Push-Ups
-6 Power Clean
-6 Box Jump Overs
Bench to 255
PC to 205
WOD Rx’d:
13:57-2:00=11:57
Power Clean + 2 Front Squats: 1@165, 1@165, 1@165, 1@165
Back Squats: 10@237, 10@237, 10@237
Bench to 185#
PC to 155 (failed my 185# attempt)
WOD Mrx (bamboo V-ups in place of T2B)
9:00 – 2:00 rest = 7:00
Thanks Breck!
WOD: RX’d (135lb; 30″box)
3:06
8:20 (4:14)
12:35 (3:15)
Total Work Time: 10:35
Nikki – great pic – killing it as always!
20 min EMOM
5 WB Shots (25# WB/10’)
5 Burpees
Thanks Breck!
Wod rx
8:32 – 2:00 = 6.32
Using hands on 30” box
Power clean up to 195# 1R
Bench press 165# 1R
WOD as rx
Round 1 finished at 2:30
Round 2 finished at 5:58
Finished WOD at 8:55
– 2 minutes
= 6:55
Power cleans 5-3-2-1 @ 65-75-85-105
Skipped bench
WOD w/75# & ghd’s
1-4:30
2-2:55
3-2:50
Strength
Bench Press up to 95lbs
Power Clean up to 125lbs
WOD
(95lbs)
4:36
4:24
1:48
0:47
Power Clean
8@135-5@185-3@225-3@215
225 and 215 not touch and go. Went down in weight to force myself to stop starfishing.
Bench
8@185-5@205-3@225-1@255
WOD rx w/ hands
2:39
6:15
9:08
-2:00 = 7:08
Bench 3 @ 195
PC 1 @ 185
WOD MRx
11:40
Bench – took it easy on tight shoulder
Power Clean – 8@135, 5@185, 3@215, 1@245, f@275
WOD as rx’d no hands on box
10:31 – 2:00 = 8:31
Core work as programmed by Shawn
PC up to 225
BP up to 265
Wod+, 1 arm PUs
16:26
8 PC@155
8 Bench press@185
5 PC@225
5 Bench press@225
3 PC@275
3 Bench press@245
2 PC singles @305
Failed 275 on bench
Wod RX+ W/40” BOX Two 20 stacked together first two reps used hands then the remainder didn’t use them
12:20-2:00 10:20
PC 8@95, 5@105, 3@115, 1@125
Bench 8@85, 5@95, 3@105, 1@115
WOD w/ some mods because of foot injury
V-ups, 95#, bike 1/2 cals for box jump overs (8-5-3)
12:18-2:00=10:18
Bench – 225
PC – 245
WOD Rx – 9:52 no hands
– 2:00 min = 7:56
Bench up to 225
PC up to 205
WOD MRx
14:21
Subbed Knee to Elbow
Bench up to 225
PC up to 185
WOD RX (with hands on box jumps)
10:14-2:00=8:14
8 PC (#150); 8 BP (#135)
5 PC (#155); 5 BP (#155)
3 PC (#190); 3 BP (#175)
1 PC (#210); 1 BP (#195)
*
Did MRx (#115) – Did box step-overs w/ 24″ box
round of 21s- 3:18
round of 15’s- 2:59
round of combined 9’s & 6’s- 1:50
finished @ 10:07
Bench to 205
PC to 215
—
WOD. MRx subbed TTB with GHD’s
(Accidentally did 9 reps for all the round of 6’s)
8:47 – 2 = 6:47
—
Core with Dunham
8 PC@155
5 PC@225
3 PC@275
2 PC singles @305
WOD. MRx subbed TTB with GHD’s
8:31-2:00=6:31