“3 x 3 x 3” by DB
3min AMRAP:
-3 Burpee Box Jumps 24/20″ RX+30/24
-6 T2B MRX 20/18″
-3 Sumo Deads 275/185 RX+315/215 MRX 225/155
Rest 3min
3min AMRAP:
-Row or A Bike for Cals
Rest 3min
3min AMRAP:
-3 Deadlifts
-6 Box Jumps
-9 KettleBell SDHP 55/35# RX+70/55# MRX 45/25#
*Athletes choice on order of AMRAPs*
Tomorrow, July 4th, we will be offering an 8am and 10am class- all other classes on Thursday are canceled.
Friday, July 5th, we will be offering a limited class schedule as follows: 6:00am, 9:30am and 12:00pm – All other classes on Friday are canceled.
DL: 5 @ 315, 4 @335, 1 @ 354
Sumo: 5 @ 315, 3 @335, 3 @ 275
WOD Rx’d:
2 rds + 6 T2B
3 rds + 2 DL
58 cals (bike)
Deadlift 5-4-2 @ 155-175-200
Sumo deadlift 5-4-2 @ 155-175-200
WOD 1: MRx weights, step ups = 3 rds + 2 t2b
WOD 3: MRx weights, step ups = 4 rds + 4 SDHP
WOD 2: 35 cal row
Correction WOD 3 = 3 rds + 4 SHDP
Deadlift
5 Regular Deadlifts @ 405#
5 Sumo Deadlifts @ 405#
4 Regular Deadlifts @ 435#
4 Sumo Deadlifts @ 435#
1 Regular Deadlift @ 465#
1 Sumo Deadlift @ 465# (failed)
WOD#1=3 Rounds + 1 Burpee Box Jump
WOD#3=3 Rounds
WOD#2=41 calorie (Assault Bike)
5DL@275
5SDL@275
4DL@305
4SDL@305
2-2@345
Wod rx
1st Amrap=3 even
2nd Amrap bike cals=53
3rd Amrap=2+3DL +6 Box Jumps
No Strength
As Rx’d in the following order:
WOD#1=4 Rounds + 1 Burpee Box Jump
WOD#3=4 Rounds + 3 Deadlifts
WOD#2=55 calories (Assault Bike)
Strength:
Every 2:30min (6 rounds) – alt between DL & Sumo DL
5 DL (225#)
200m run
MRx on the DL & SDL Weight (225#), Rx w/ the 24″ Box, T2B, 55# KB):
WOD#1=5 Rounds + 1 Burpee Box Jump
WOD#3=3 Rounds + 1 KB SDHP
WOD#2=49 calories (Assault Bike) – so upset I didn’t get to 50 🙁
*great push on those WODs Jamie. And thanks Max for handing me a big slice of humble pie in the bike ring 🙂
Strength – E2:30MOM DL and SumoDL
5 DL @ 225#
5 SumoDL @ 225#
4 DL @ 245#
4 SumoDL @ 245(F) not used to those yet
2 DL @ 255#
2 SumoDL @ 225#
1st WOD (AMRAP for 3 min)
3 Burpees BJ to 24” Box, 6 T2B, 3 SumoDL @ 225#
2 rounds plus 6 T2B
Rest 3 min
2nd WOD (AMRAP for 3 min)
3 DL @ 225#, 6 BJ to 24”Box, 9 SDHP @ 45# KB
2 rounds plus 1 SDHP
Rest 3 min
3rd WOD (As many cal as possible for 3 min)
Assault Bike
45 cal
Good looking guy. Ugly face he is making though.
Strength:
Every 2:30min (6 rounds) – alt between DL & Sumo DL
10 DL (135#)
200m run
MRx on the DL & SDL Weight (225#), V-ups, Rx w/ the 24″ Box, 55# KB):
WOD#1= 3 Rounds
WOD#3= 2 Rounds + 3 DL
WOD#2= 58 calories (row)
Sumo Deadlift: 5@275
Deadlift: 5@275, 4 x 5@325
As Rx’d in the following order:
WOD#3=3 Rounds + 1 KettleBell SDHP
WOD#1=3 Rounds + 3 Burpee Box Jumps
WOD#2=52 calories (Assault Bike)
Sumo and regular DL
5@315
4@335
1@355
1@385
Wod RX
1. 3+6 box jumps
2. 4
3. 64 calorie row
Deadlift e230
5 Regular Deadlifts @ 275#
5 Sumo Deadlifts @ 275#
4 Regular Deadlifts @ 285#
4 Sumo Deadlifts @ 285#
2 Regular Deadlift @ 305#
2 Sumo Deadlift @ 305#
Rx. (275# dl, 24” box, 55# kB, row)
WOD#1=3 Rounds
WOD#2=52 calories
WOD#3=2 rounds + 6 box jumps
Deadlift e230
5 Regular Deadlifts @ 275#
5 Sumo Deadlifts @ 275#
4 Regular Deadlifts @ 285#
4 Sumo Deadlifts @ 285#
2 Regular Deadlift @ 305#
2 Sumo Deadlift @ 305#
Rx. (275# dl, 24” box, 55# kB, row)
WOD#1=3 Rounds
WOD#2=52 calories
WOD#3=2 rounds + 6 box jumps
Strength: 225-225-245-245-275-300 (DL)
WOD RX:
3. 4+5 KB SDHP
1. 4+1 SUMO DL
2. Bike – 36
Strength traditional deadlifts only
5@485
4@485
2@505
RX+
Wod 1-5 rounds even
Wod 2- 56 Cals A Bike
Wod 3-3 rounds even
Fun day today thanks mike
Wod rx
1 3+ 3 box jump
2 3 + 3 TTB
3 65 cal (bike) eat shit Dave!!! 🙂 🙂
Strength
3X5 @375
1@485
WOD RX+
3 rounds +3 burpees box jump
Assault bike: 67 cals
2 rounds + 3 box jumps.
Deadlifts
5@295
5@295 sumo
4@315
4@315 sumo
2@ 335
2@ 335 sumo
WOD 1 2rds+4 reps
WOD 3. 2rds+6 reps
WOD 2. 44 Cals
All rxd & unbroken