5min Ascending AMRAP of:
-5 Hang Squat Cleans
-1 Ring MU MRX 1 Burpee C2B
-5 Hang Squat Cleans
-2 Ring MUs MRX 2 Burpee C2B
continue pattern 5-3; 5-4; 5-5….
Rest 3min
4min Ascending AMRAP of:
-4 Front Squats
-2 Bar MU MRX 2 Burpee Pull-Ups
-4 Front Squats
-4 Bar MUs MRX 4 Burpee Pull-Ups
continue pattern 4-6; 4-8; 4-10….
Bar Loads = 115/75 RX+135/95 MRX 95/65
Front squats up to 85#
WOD MRx
1. 4 rds (30 reps)
3. 3 rds + 4 FS (28 reps)
Front Squats
2 sets of 5@255#
2 sets of 2@285#
4@255#
WOD RX+
1. 4 rounds plus 1 MU
2. 2 rounds plus 3 MU
Strength:
5 minute EMOM
– 5 FS
– .5 Bike
– 10 GHD
WOD: MRX’d
1. 4 rounds + 5 HSC and 2 burpee/C2B
2. 3 rounds + 4 FS and 2 burpee/C2B
Front squats
5@225
2@245
5@225
Wod RX
1. 4+2 ring MUs
2. 3+2 bar MUs
Strength
5rounds of 200m run and 5 fs@185 from the ground
Wod rx
1st amrap= 3ring muscle ups in rd of 4
2nd amrap=4 bar muscle ups on round of 8 muscle ups
FS
5@145
5@145
2@155
2@155
Wod rx
4 + 1mu
3 + 6 bmu
Strength – Front Squats
5@165
5@165
2@185
2@185
Max reps at 165 (4). I was already tired coming in
1st WOD @ 95# and burpee C2B
5 rounds plus 1
2nd WOD with 95# and burpee pull-ups.
4 rounds plus 4 front squats.
FS
5 x 135
5 x 155
2 x 185
2 x 225 (failed halfway up)
10 x 135
1st WOD MRX (#95, Burpee C2B)
4 rounds + 5 Hang SC
2nd WOD
2 full rounds
2nd WOD- 3 rounds, not 2
FS
5 x 5 (95#)
Ran 200m between each set
1st WOD
Mrx weight (Ring Muscle Ups – alternated 1 on 1st Rd, 2 on 2nd Rd, 1 on 3rd Rd, etc.)
4 rounds (Failed on my 2nd MU)
2nd WOD
Mrx weight (Burpee C2B in place of Bar MU)
4 round + 1 Front Squat
Thanks Breck
FS (95#)
sets of 10, 9, 8, 7, 10
Bike 10 cal between each set
1st WOD – Mrx
3.5 rounds
2nd WOD – Mrx
3 rounds
5@325
5@325
2@345
2@356
6@275
Wod subbed out Mu. Ring =1wb ghd, bar = regular Gus
1. 5 rounds
2.4 + 4 fs
Front Squat: 5@275, 5@275, 2@286, 2@286, 5@276
WOD 1 rx+
3 rounds plus 1 MU
WOD 2 rx+ attempted, but subbed burpee pull-ups for bar MU after a few fails (did one during warm up at least)
3 rounds plus 4 burpee pull-ups
Front Squats
5@355
5@355
2@385
2@385
3@355
Wod RX+
5 rounds + 5 Squat Cleans
4 rounds + 5 BMU
Everything unbroken both amraps
Front Squat
5@275#
5@275#
2@285#
2@285#
5@275#
WOD
Rx+
1: 2 Ring MU’s into the set of 6 (Reps=47)
2: 7 Bar MU’s into the set of 8 (Reps=35)
Total Reps=82
Strength front squat e3mom
5@225#
5@225#
2@245#
2@255#
2@225#
WOD 1: MRx, 4rnds +1bc2b
WOD 2: MRx, 3rnds
Yesterday, moderate PC and chain bench. 1 mile sled drag.
This am pause chain front squat and push jerks.
Front squats
2×5@235
2×2@255
WODs rx
Thru 4 of 4 MU
Thru 5 of 8 Bar MU
WOD 1 with burpee C2B 5 rounds + 4 HSC
WOD 2 with BMU finished round 4 (8 BMU)
Strength: front squat
5-185
5-185
2-205
2-205
4-185
WOD 1 RX:
5+3 (completed round of 5 rings)
WOD 2 RX:
3+10 (6 MUs completed on round of 8)
FS cleaned from floor
5@125
5@135
2@145 x2
Wod w 75, burpee c2b and burpee plu
1. Ended on 4 burpee c2b +5 squat cleans I think?
2. Ended on 6 burpee plu? I can’t remember
Wod RX
4 plus 5 HSC
1 round, grips fell off on 2nd bar MU. Done.
Strength:
Front Squat
Built up to a single @ 285#
____
Wod
RX weight
Strict burpee C2B on Wod #1
Strict burpee PU’s on Wod #2
Wod #1 – 3 rds + 7 C2B
Wod #2 – 2 Rds even
—
Core work
Strength- 145-145-155-165-175-185 (1)
WOD RX+
1. 2+2 MU
2. 2+4 BMU
Strength:
Front Squat
Built up to a single @ 235#
____
Wod
Wod A) Rx’d
4 + 2 MU
Wod B) w/Burp PU
3 + 2 B-PU
—
Core work
Front squats
145 on all sets
Rxd…
#1: 3+1 HSC
#2: 3 even