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Team WOD:
For Time:
-Run 600m (P1)
-Row 600m/1.5k A-Bike (P2)
-60 Hng Snatch 95/65 RX+115/75 MRX 75/55
-Run 400m (P2)
-Row 400m/1k A-Bike (P1)
-60 Back Squats
-Run 200m (P1)
-Row 200m/0.5k A-Bike (P2)
-60 Barbell Push-Ups RX+ HSPU
**One Athlete must be in the Plank Position, while other athlete completes reps. Can’t start
until in plank. Athletes can share reps/split up as they wish.
Bench: 6 @ 135, 4 @ 135, 2 @ 155, 1 @ 165 (spotted rep)
Team WOD: ~50/50, emphasis on run, WRX.
last 24:
2030: 1 burger, 1/2 cup broccoli, 1/2 cup quinoa; 2 shot vodkas; H20
1500: 1 chicken breast, 1 cup veggies, 1 avocado, 3 tortillas; 1 bell pepper w/ 4 oz cream cheese,
2 Babybel cheese; 2 shots Pedialyte; H20
0730: 2 eggs, 1 bread, 1/2 avocado; 2 Babybel cheese; 1 shake (1/2 cup milk, 1/4 cup half and half, 1 banana, 2 scoops protein); H20
Sleep: 8.5 hours
MRX*
Bench 6×6@65
Partner WOD w/Emily = 17:38
(Scaled: 45# snatch, 55# squats, reg push ups)
Iron Hero CF (Omaha NE)
Skills and drills:
KBS (American and Russian)
Planks
Burpees
Tabata Russian Swings
WOD:
For time (6:30 cap)
21-15-9
KBS (55#)
Double Push-up Burpees
5:55
Bench
6@255#
4@295#
2@315#
5@275#
3@325#
1@345#
WOD w/ David Rx’d
12:15
Strict press to 90lbs…can’t bench with my shoulder right now
WOD with Monica-MRX except HSPU with 2 ab mats instead of push ups (less shoulder pain)-
17:43
Strength: Bench Press
6@185, 4@205, 2@225
5@225, 2@245, 2@245
WOD RX w/ Max
10:53
Great job Max!
Bench Press: 6@225, 4@235, 2@255, 5@235, 3@255, 1@275
WOD with Jesse (rx for me, mix of rx/mrx for Jesse)
14:00
Bench Press
6@225
4@235
2@255
5@235
3@255
1@270
WOD with Michael
As Rx’d
Time: 12:28
Bench Press
6@165
4@185
2@205
5@165
3@185
1@205
WOD with Sabrina and Joan
As MRx
Time: 17:33
Bench Press
6@165
4@185
2@205
5@165
3@185
2@205
*150m run after each round
WOD with Mike
As MRx
Time: 19:33
Bench up to 1@175
WOD with Sonya rx 14:46. Great job Sonya!!
Bench up to 115lbs
WOD
With Chandler
14:46
Row/run/row
65 lbs
WOD: MRX’d (Shawn & Brian)
16:43
WOD Rx with Branson and Lane.
12:32
Strength: Bench Press
6@205, 4@235, 2@255
5@225, 3@255, 1@270
WOD RX w/ Purdy
14:28
Great job Ryan!
Bench Press:
6@175
4@185
2@210
5@185
3@210
1@225
WOD RX with Connor and Lane
12:32
Garage workout
8k assault bike=13:30
Deadlifts with fat gripz
5 sets of 3 deadlifts @165
50 GHDSU’s
Bench Press used 165 as max, PR is 195 from eons ago
6@115
4@135
2@140
5@115
3@140
1@150
Wod with kiddo, modifications
Mile Run during Strength
Wod w/ Jim Rx
14:28
Good job Jim!
WOD w/ Samara
65# bike/row for me
18:06
For Time:
-Erg 600m
-45 Hng Snatch (75#)
-Row 400m
-45 Back Squats
-Erg 200m
-45 HR Push-Ups
15:45
DB bench
10-10-8-8
55-65-65-70
—
Wod. Rx’d w/ Kevin O.
12:32
Great Job Kev!
Wod w/ Shawn
What he said!