3 RFT:
-10 HSPU or 3 Wall Walks
-5 Cleans 145/100 RX+185/125 MRX 115/75
-5 S2O
-500m Row or 1.2km A-Bike
-5 Hang Clean & S2O
3 RFT:
-10 HSPU or 3 Wall Walks
-5 Cleans 145/100 RX+185/125 MRX 115/75
-5 S2O
-500m Row or 1.2km A-Bike
-5 Hang Clean & S2O
Strength up to 105# need to work on smoother bar path.
WOD descending: 100/95/85
16:42
PC/HPC & S2O
4s @155
3s @185
2s @215
1 PC & S2O @245 (failed HPC)
WOD Rx’d (bike)
12:45
Accidentally did PC-S2O on first round instead of HC.
PC/HPC & S2O
4s @ 95#
3s @ 115#
2s @ 135#
1s @ 155#
*Did 5 GHDs after each lift round (40 total)
WOD MRx’d (row & wall walks)
13:06
Great class – thanks Breck!!
All TNG sets
4 PC and Push Jerk @185
4 HPC and Push Jerk @185
3 PC and Push Jerk @205
3 HPC and Push Jerk @225
2 PC and Push Jerk @255
2 HPC and Push Jerk @255
1 PC and Push Jerk @285
Wod RX+ w/bike
16:45 I believe stopped mid way second round due to tight upper back coasted from then on to finish fun morning though!!
Wod RX w/ row
11:59
Strength up to 85#
WOD w/55#, 2abmats
13:56
4 PC to S2O@185#
4 HPC to S2O@185#
3 PC to S2O@205#
3 HPC to S2O@225#
1 PC to S2O@255#
1 HPC to S2O@255#
1 PC to S2O@275#
1 HPC to S2O@275#
WOD RX+ w/ Bike=13:40
4 PC/S2O & HPC/S2O at 85
3 and 3 at 95
2 and 2 at 105
1 and 1 at 110
WOD with 85# and 2 ab mats /row
13:38
Wod MRx with hspu and bike
11:24
did Saturday’s WOD – ‘The Running Chipper’
Mrx w/ the KB and Burpee C2b – everything else Rx
31:01
Awesome job Jamie and DHodges!
#isawjoan
4PC to S2O & 4HC to S2O @ 135#
3PC to S2O & 3HC to S2O @ 155#
2PC to S2O & 2HC to S2O @ 175#
1PC to S2O @ 205# (failed the S2O, so close)
WOD- 135# with WW & Rows
15:38
Did Saturday’s wod w/ Ryan and Dave
Rx (5 ring mu & 5 bar mu)
36:30
Brutal workout for me. Ryan is a beast! Still smoked me on his second workout of the day. Great job Dave, you kept me moving!
WOD w/ WW’s, 135#, erg, row, erg
14:35
Strength
105-125-145
WOD rx’d+ w/strict HSPUs and row
16:53
That got HEAVY very quickly!
All TNG sets
4 PC and Push Jerk @135
4 HPC and Push Jerk @165
3 PC and Push Jerk @185
3 HPC and Push Jerk @205
2 PC and Split Jerk @215
2 HPC and Split Jerk @225
1 PC and Split Jerk @235
1 HPC and Split Jerk@245#
WOD
Rx+ with Row
Time: 14:45
Wod RX+ w/bike and strict HSPU’s
WOD rx except 1 ab mat
11:50
Strength up to 1@155 with Miranda
Strength
135-135-155-155-205-225-275-286
Wod rx+ bike
12:47
Strength e2mom
4pc&s2o @155#
4hpc&s2o @155#
3pc&s2o @175#
3hpc&s2o @175#
2pc&s2o @205#
2hpc&s2o @205#
1pc&s2o @215#
1hpc&s2o @215#
WOD Rx w/hspu
15:22
Clean and push jerk up to 155
WOD RX bike: 13:03
Strength
65-75-85-95
WOD w/ 75#, HSPU with 2 ab mats and 10# plate, row
12:33
Clean and S2OH complexes
6s – 135
Hang 6s – 145
4s – 155
Hang 4s – 165
2s – 175
Hang 2s – 185
1 – 205
Hang 1 – 215
WOD rx – 12:52, rows not very fast
4pc&s2o @115#
4hpc&s2o @145#
3pc&s2o @155#
3hpc&s2o @165#
2pc&s2o @175#
2hpc&s2o @185#
1pc&s2o @205#
1hpc&s2o @215#
WOD Rx w/row
13:10
Strength only
4@95
3@115
2@130
Power clean + s2o @150
Failed hang @150, successful @145
Strength
1 PC to Jerk at 215
1 Hpc to jerk at 215
Wod rx with Assault bike
Time=13:38
All TNG sets
4 PC and Push Jerk @145
4 HPC and Push Jerk @145
3 PC and Push Jerk @145
3 HPC and Push Jerk @145
2 PC and Split Jerk @145
2 HPC and Split Jerk @145
1 PC and Split Jerk @145
1 HPC and Split Jerk@245
WOD rx w/ wall walks and all rows
Time: 12:27
*
Finisher – max reverse BB curls- 35; max strict press w/ BB – 15
*
CORE: 2min low plank hold; 20 hip ext w/ pause at top; 20 hollow rocks
WOD MRXd (HSPU w/ bike)
14:50
Strength
135,135,155,155,185,185 195,195
WOD Rxd with wLl walks
16:11
101 class with kiddo, then strength
4 PC and Push Jerk @105
4 HPC and Push Jerk @125
3 PC and Push Jerk @125
3 HPC and Push Jerk @135
2 PC and Push Jerk @145
2 HPC and Push Jerk @145
I felt dead today. My body doesn’t want to work out without carbs.
Strength
4PC and S2O @105#
4HPC and S2O @115#
3PC and S2O @125#
3HPC and S2O @135#
2PC and S2O @145#
2HPC and S2O @155#
1PC and S2O @165#
1HPC and S2O @175#
WOD Rx+
15:42
HSPU by round: 10, 4-4-2 and 4-3-3 (super happy with that)
S2O and clean to S2O unbroken (Got heavy for sure)
Max reverse curl to strict press- 20
Ab work
WOD mrxd
14:54
Strength up to 175# (failed jerk)
WOD at RX+…….women’s (125#) With 4” rise and row
15:14
Felt good with 125#
Nothing overhead today – shoulder/neck issues.
4 PC @115#
4 HPC @145#
3 PC @155#
3 HPC @165#
2 PC @175#
2 HPC @185#
1 PC @205#
1 HPC @215#
WOD. 10cal SkiErg for HSPU / 145# / Clean variants instead of OH movements / row
12:59