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MainSite WOD Sunday 190623
3 RFT:
-21 Power Cleans 155/105 MRX 115/75
-400m Run
-High Plank Hold For Time Equal to Run Time
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MainSite WOD Sunday 190623
3 RFT:
-21 Power Cleans 155/105 MRX 115/75
-400m Run
-High Plank Hold For Time Equal to Run Time
Power clean sets: 4@155; 1@185; 3@195; 1@205; 2@215; 1@225
*
WOD modified: did rows in place of run; otherwise did as written w/ 155
*
15:50 (rows were between 1:30-1:40)
PC: 125#
WOD85# 21:49
Great pic!
Power cleans
155,185,215,245(f)
Wod RX
19:05
Power cleans TNG
4@225 1@255 3@255 1@285 2@285 1@305 1@305
Wod RXâD
18:06
Fun one today
Power clean 4-1-3â2-1-1 @ 65-75-85-95-105-115
WOD w/65#
Runs/planks 2:25, 2:26, 2:36
Time 24:15
Power Cleans
4 TnG@185#
1@255#
3 TNG @255# (Failed third rep)
1@275#
2 TNG @275# (Failed second rep)
1@295#
WOD=16:15 (Runs/planks were 1:40, 1:40 and 1:43)
Power Cleans
4 135#
1@155#
3 @ 155#
1@185#
2 @155#
1@185#
WOD MRXD
23:45
(Runs/planks were 2:05, 2:12, 2:14
1 mile run ahead of class
Core development 2 rounds
Strength Power cleans
6 sets of 4 @115lbs
Wod mrx with row
Time=21:20
killed it today, buddy!! great job!
Power cleans up to 125#
Wod MRX
18:16
Strength
4@155#
1@225#
3@255#
1@285#
2@305#
1@315#
WOD RX:
18:34
Strength
135
185
185
205 (F)
Wod w/ 135#
Runs 1:20, 1:25, 1:25
15:46
Strength (up to 175#)
115, 135, 155, 175 (last 3 rounds)
Wod w/ MRx
Runs 1:30, 1:38, 1:43
18:15
Strength:
6 x 4 @ 135#
10 cal all-out on assault bike after each round of lifts
Wod w/ 115#
Runs: not too bad, bad, and pathetic
18:45
fun class – thanks breck!
@Bixby
Squat Cleans TnG
4@155-1@205-3@185-1@225-2@205-1@235
3RFT
225 Deadlift 9-9-7
115 Hang Power Clean 15-12-9
95 S2OH 21-15-12
Around 6:30ish
Power cleans up to 250#
WOD as rx’d
22:12
Power cleans up to 130#…PR
WOD with 85 and runs…I am a SLOW runner
25:22
Strength up to 180
WOD RX 16:18
Power clean
4@115#
1@135#
3@135#
2@155#
1@165#
1@185# (new PR after surgery) yay!
1@190# fail (like as in picked it up 5â off the ground and dropped it type of fail)
Only strength today, had appt.
Nice!!
Thanks! <3
Power cleans TNG
4@165 1@185 3@185 1@195 2@205 1@215
Wod RXâD
Finished run at 25:32 then did plank with my own timer.
Run/plank times
1:44, 1:58, 2:32
Power clean
4 @ 135
1 @ 205
3 @ 205
1 @ 245
2 @ 245 failed the 2nd
1 @ 275 or attempt failed
WOD Rx – 19:17
Core and shoulder development
Strength up to 155#
Wod RX 18:26
PC with Shawn C
Except I failed at 235# x 2
–
Wod with 135#, bike
Planks were 1:35, 1:42 and 1:50
19:20
Power Cleans:
4 155#
1@175#
3 @ 175#
1@205#
2 @205#
Fail @225#
WOD RX:
21:44
Power cleans
4@85, 1@105, 3@105, 1@125, 2@125, 1@135
WOD w/ 75, row
18:20
PC with J Stone
155-195-175â215-195-235 (on 2nd attempt)
â
Wod. MRx
Planks/runs were slow and broken…
20:10
Brutally hot…
WOD
Assault bike, 115# cleans
Rd 1. 1:44
Rd 2. 1:40
Rd 3. 1:53
Total time 23:36
Strength
Up to 145
WOD
95lbs
Skier/row/row
Capped out at 24:00 minutes into
30 seconds of last plank
Power Clean
4@125
1@145
3@135
1@165
2@155
1@175
WOD Rx w/row
21:30 (row/planks 1:37, 1:44 and 1:42)
Abs/handstand walk practice
Did WOD with my daughter, Berlyn
115# clean
200 meter runs
Time: 21:50