5 RFT with Increasing Loads:
-7 Hang Cleans
-7 S2O
-49 Doubles or 14 Box Jumps 30/24″ MRX 24/20″
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 135/95
Rd 4 Ld = 185/125 RX+205/135 MRX155/105
Rd 5 Ld = 205/135 RX+225/155 MRX185/115
WOD Rx’d (DUs)
22:20-12:00=10:22
Didn’t track splits, but round of 205 was close to half the total time.
Wod RX+ 30” box
1st round- :38
2nd round- :40
3rd round- :43
4th round- :55
5th round- 2:19 (took some rest here)
Total time 17:15-12:00 rest 5:15
First four rounds unbroken broke after the first rep of S2O on the round of 225 and did two sets of 3
WOD RX+ w/ DU
19:21-12:00 rest=7:21
1. 0-0:50=0:50
2. 3:50-4:34=0:44
3. 7:34-8:40=1:06
4. 11:40-13:08=1:28
5. 16:08-19:21=3:13
Fell apart on last round. . . .
Wod RX
:55
:54
1:01
3:00
6:00
Total 23:00
Home WOD
25 burpees
200m lunges
25 burpees
11:40
WOD
1) 65# :57 Dubs
2) 75# :54 BJ
3) 85# 1:30 Dubs
4) 95# 1:11 BJ
5) 105# 2:33 dubs
Great WOD, the dubs were harder than the box jumps for me!
WOD rx+ except didn’t realize box jumps were taller for first 2 rounds so did 20” then jumped to 24”
Round 1 with 95 = 0:38 – 3:38 = 0:38/round
Round 2 with 105 = 4:13 – 7:13 = 0:35/round
Round 3 with 125 = 7:52 – 10:52 = 0:39/round
Round 4 with 135 = 12:11 – 15:11 = 1:19/round
Round 5 with 155 = 15:11 – 18:16 = 2:55/round
Total 18:16 – 12 rest = 6:16 work time
WOD RX+ (dubs)
1. :46 (missed dub)
2. :45
3. :48
4. :55
5. 1:41
Total 16:55 – 12:00 = 4:55
WOD as rx’d with box jumps
1:03
1:09
1:22
2:42
4:52
23:08 – 12:00 = 11:08
WOD Mrx for weight progression. Did 10 cal assault bike in place of DU’s
rd 1- 1:17
rd 2- 1:26
rd 3- 1:42
rd 4- 1:46
rd 5- 2:56
finished at 22:07
did core- 30 ghd ext/situps and planks
Rx+ with Box Jumps
1: 0:45
2: 0:46
3: 0:54
4: 1:21
5: 3:20
Total time=19:06-12:00(rest)=7:06
Rx with box jumps
27:58
Rx’d W DU 27:30
Last two rounds felt like 200#
WOD 1
– :54
– :56
– :56
– 1:56
– 3:18, fell a part on s2oh
– 20:00 – 12:00 = 8:00
Odd rounds – dubs
Even rounds – box jumps
WOD Rx: (1st set box, all others DUs)
26:18
Not sure on splits but last set was brutally long: 17:48-26:18
RX with DU
1. 0:48
2. 0:56
3. 0:59
4. 3:01
5. 6:04
Fell apart in 4th round S20
Wod RX – all Box Jumps
21:39 – 12:00 = 9:39
Wod. Rx’d weight
For cardio did:
Dubs/10cal bike/10cal skierg/10cal Row/dubs
21:00 – 12 = 9:00
RX + (all DU)
1-1:02
2-1:13
3-2:10 (too many DU sets)
4-1:56
5-3:08 (S2O was 1-2-3-1)
22:29 – 12:00 = 10:29
Barbell unbroken until round 5.
Tabata abs
WOD rx’d+
1:18
1:13
2:21
3:13
5:31
Total time=25:36-12:00=13:36
WOD: RX’d
115/rope – 1:10
135/box – 5:46 (1:36)
155/rope – 10:10 (1:24)
185/box – 16:05 (2:55)
205/rope – 22:50 (3:45)
Total Work Time: 10:50