E5MOM x 10min (2rds/ rest remainder each)
-400m Run
-30 KBS 55/35# RX+ 70/55# MRX 45/25#
-15 T2B
1 RFT: (5min cap)
-400m Run
-30 KBS
-15 T2B
REST 5min
E5MOM x 10min (2rds/ rest remainder each)
-100 Doubles or 400m Row
-30 WallBalls 20/14lbs 10/9′ MRX 14/10 10/9′
-15 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
1 RFT: (5min cap)
-100 Doubles or 400m Row
-30 WallBalls
-15 WallBall Sit-Ups
*athlete’s choice which E5MOM group to start with*
WOD RX: (3rds 400m run / 3rds 100 DU’s)
1. 3:16
2. 3:24
3. 3:19
4. 3:54
5. 4:50
6. 5:00 cap (21 WB’s)
Row/wb/wbs
1.3:54
2. 4:00
3. 4:07
Run/kbs/t2b
1. 5:24
2. — (walking rest)
3. 4:50
Did rxd weight: modified out the run for 1km assault bike.
1st: Assault bike; KBS; T2B
– final round time: 3:50
2nd: row; WB; WB sit-ups
– final round time: 3:18
Wod 1
RX+ (run, 70# kb, t2b)
3:08
Wod 2
RX (row, WBs, WB sit ups)
3:08
Wod 1
RX (run)
3:03
Wod 2
RX (row, WBs, WB sit ups)
3:44
100 DU
30 G20 25#DB 1st round, then 20 reps 2-3
15 WBSU 14#
Last round 35 seconds past time cap
400M
30 KB 25#
15 GHD
Last rep on buzzer!
WOD 2
2:44
3:05
2:45
WOD 1
Barely survived. Last 4 reps of round 3 were after time cap
Open Gym
Kelly
3 rds instead of 5 rds
400m run/30 box jumps/30 wallballs 14lb
26:12
WOD 1 RX:
3:11
WOD 2 RX with dubs:
3:07
WOD 2 dubs
3rd round 3:16
WOD 1
2nd round only got 4 T2B
3rd round 12 T2B at cap.
3 sets of 5 touch and go squat cleans @ 165
1 set of 5 @ 185
WOD 1 RX w run:
4:26
WOD 2 RX with dubs:
Puked (capped)
Yesterday’s WOD as RX’d
4:46
Congrats to Chad and his family on their new addition!!!
Cycle Wrap-Up
Power Snatch: 1@134, 1@154, 1@174, 1@194, 1@199, 1@199, 1@204 (7# PR; 197 since 7/13/2019)
High Hang Power Clean: 1@228
Power Clean: 1@247.5, 1@247.5, 1@259, 1@259, 1@259 (3# PR; 256 since 8/10/2019)
Snatch Deadlift + 2 Low Hang Snatch Pulls: 1@215, 1@215, 1@215
Snatch High Pulls: 10@135, 10@135, 10@135
WOD Rx’d in order written
Abject failure; hit the bell in the second 5:00 and never recovered
WOD 2 w/row
Round 3 – 4:38
WOD 1 – bike
1. 5 TTB
2. 3 TTB
3. 15 v-ups. Ended @ 4:13
Then completed 22 additional v-ups to make up for previous rounds.
WOD 1: subbed v-ups for T2B
2:54
WOD 2 RX with dubs:
3:33
—
Strength:
Squat cleans up to 5 @ 185#
8000meter row
30:33
WOD 1 w/row
1. 3:31
2. 3:35
3. 3:42
WOD 2 DUs 69, 50 and 50 (worked on DUs under time pressure)
1. 3:43 (WB 20-10)
2. 3:47 (WB 16-7-7)
3. 3:29 (WB 18-6-6)