For Max Points: (23min total)
-1min Strict Press 75/55 +95/65 MRX 55/35=1pt for each rep
1min rest
-1min WallBall Sit-Ups 20/14 MRX 14/10=1pt for each rep
1min rest
-1min Push Press135/95 +165/115 MRX95/65=2pts for each rep
1min rest
-1min T2B = 2pts for each rep
1min rest
-1min S2O 165/115 +205/135 MRX135/95=3pts for each rep
1min rest
-1min GHD WallBall Sit-Ups 20/14 MRX14/10=3pts for each rep
1min rest**RULES = Athletes must perform/pick 6min of OH Work (SP,PP,S2O) and 6min of Core Work (WB Sit-up, T2B, GHD WB Sit-up). Can all be the same or mix up, key is to get most points from 12min of work!**
Strength (3-2-1 reps from floor)
SP: 135-155-165
PP: 165-185-195
PJ: 195-215-235
WOD:
S2O @ 165: 17,17,14,14,13,14 x 3=267
GHD WB: 14,14,14,13,6 (slipped),14 x 3 =225
Total points: 492
All from the floor
SP: 135-155-155
PP: 135-155-175
PJ: 175-195-205 (F)
WOD- 262 pts (I think)
RX’d
Hotel Wod
21-15-9
Alternating DB Snatch 50#
Burpees
6:27 – not great
Ran 1 mile – 7:28
–
Core
Chase leading the pack.. nothing new
what a sexy stud right? 😉
Strength 3-2-1 ea
SP 35-46-55
PP 65-75-80
PJ 85-90-95
WOD MRx
PP w/65: 15, 15, 15, 15, 15, 15 = 90 * 2 pts = 180
WB s/u 10#: 24, 26, 27, 27, 27, 26 = 157
Total = 337
Minute 1: 33 strict press
Minute 2: 29 WBSU 29
Minute 3: 20 push press x 2 = 40
Minute 4: 32 WBSU
Minute 5: 24 strict press
Minute 6: 29 WBSU
Minute 7: 14 push press x 2 = 28
Minute 8: 29 WBSU
Minute 9: 21 strict press
Minute 10: 30 WBSU
Minute 11: 19 strict press
Minute 12: 28 WBSU
342 total points
E2MOM
Strict Press
3@135#
2@145#
1@155#
Push Press
3@205#
2@225#
1@255#
Split Jerk
3@245#
2@275#
Failed@305#
WOD
Could be Rx’d or Rx+ with 165# Push Press & T2B
1: 20 PP
2: 30 T2B
3: 20 PP
4: 22 T2B
5: 20 PP
6: 22 T2B
7: 18 PP
8: 21 T2B
9: 13 PP
10: 20 T2B
11: 12 PP
12: 16 T2B
Total Push Press=103 (Rx’d=103×3=309 pts or Rx+=103×2=206 pts)
Total T2B=131 (262 pts)
Total Score:
Rx’d=571
Rx+=468
Strength 3-2-1 ea
SP: 35# DB (right arm only) – 3, 2, 1
PP: 50# DB (right arm only) – 3, 2, 1
S2O: 50# DB (rao) – 3,2,1
*Ran 200m after each lift
WOD
All PP w/ 50# DB (right arm only): 16-19-19-19-20-19 = 112
Total: 112 reps * 2pts = 224pts
Bamboo V-ups: 28-29-29-30-30-30 = 176
Total = 176 reps * 2pts = 352pts
Total Points: 576
thanks breck – awesome noon class!!
Worked up to 1 SJ @ 165# for strength
Wod did a little of everything. Mostly PP & WB sir uos
300 reps
WB sit ups*
E2MOM *8cal bike (x9)
Strict Press
3@115#
2@135#
1@155#
Push Press
3@135#
2@155#
1@175#
Split Jerk
3@155#
2@175#
1@175#
WOD (MRx 95# PP, 20# WB)
Min 1: 30 strict press (55#)
Min 2: 25 WBSU
Min 3: 17 PP (x2)
Min 4: 24 WBSU
Min 5: 18 PP (x2)
Min 6: 17 V-ups (x2)
Min 7: 18 PP (x2)
Min 8: 16 V-ups (x2)
Min 9: 19 PP (x2)
Min 10: 16 V-ups (x2)
Min 11: 23 PP (x2)
Min 12: 17 V-ups (x2)
Total Reps = 401
WOD RX 165#PP (3pts) + TTB(2pts)
PP – 29/22/20/17/15/12 = 115*3 = 345pts
TTB – 24/22/17/18/17/15 = 113*2 = 226pts
Total: 571
RX+ scoring
PP 115*2 = 230
TTB 113*2 = 226
Total: 456
WOD rx’d
Strict Press: 31/30/25/25/23/24=158
T2B: 30/27/27/25/22/23=154×2=308
Total Reps=466
Strength:
Strict Press up to #155
Push Press up to #165
Jerk (form work at #95)
WOD
Rd1 strict press w/ 35lb DB 26 reps = 26pts
Rd2 T2B 30 reps = 60 pts
Rd3 push press w/ 45lb DB 23 reps = 46 pts
Rd4 T2B 23 reps = 46 pts
Rd5 split jerk w/ 55lb DB 9 reps = 27
Rd6 T2B 20 reps = 40 pts
Rd7 strict press w/ 35lb DB 18 reps = 18 pts
Rd8 T2B 19 reps = 38 pts
Rd9 push press w/ 45lb DB 19 reps = 38 pts
Rd10 T2B 17 reps = 34 pts
Rd11 split jerk w/ 55lb DB 7 reps = 21 pts
Rd12 T2B 21 reps = 42 pts
Total: 436 pts
Strength
SP- 105-115-120
PP- 115-125-135
PJ/SJ- 135-145-155
WOD Rx w/Strict Press and GHD WBSU
SP- 40-25-23-22-20-21
GHD WBSU- 22-22-20-20-18-17
SP total- 151
GHD WBSU total- 357
TOTAL 508
Strength worked up to 205
WOD Rxd
Strict press & we sit ups
26 22
22 22
19. 22
19. 23
18. 22
18. 22
Total 255
Strength (from floor)
SP: 3@135, 2@155, 1@165
PP: 3@185, 2@195, 1@205
S2O: 3@205, 2@215, 1@225
WOD
1 S2O: 15+11+8=34 (102)
T2B: 20+17+16=53 (106)
2 PP: 11+12+13=36 (72)
GHD 10 (30)
WBS 20 (20)
T2B. 13 (26)
Total=356
Strength
Strict press 3-2-1@155-165-175
Push press 3-2-1@185-195-205
Split jerk 3-2-1@215-225-245
Wod Mrx at 135 S2O and GHDsu with 15lb ball
Total S2O=14, 14, 14, 14, 14, 14=70×3=210
Total GHDsu=10, 10, 10, 10, 10, 10=60×3=180
Total=390
WOD
Min 1: 6 split jerk (115# x 3pts)
Min 2: 29 sit-ups (x.5 points)
Min 3: 5 split jerks
Min 4: 30 sit-ups
Min 5: 5 split jerks
Min 6: 28 sit-ups
Min 7: 5 split jerks
Min 8: 28 sit-ups
Min 9: 5 split jerks
Min 10: 29 sit-ups
Min 11: 5 split jerks
Min 12: 27 sit-ups
93 + 85.5 = 178.5 points
WOD RX
Minute 1: 30 strict press- 30pts
Minute 2: 24 T2B- 48pts
Minute 3: 15 PP- 30pts
Minute 4: 18 GHD WB sit ups- 54pts
Minute 5: 15 PP- 30pts
Minute 6: 15 GHD WB sit ups- 45pts
Minute 7: 15 PP- 30pts
Minute 8: 15 GHD WB sit ups- 45pts
Minute 9: 14 PP- 28pts
Minute 10: 14 GHD WB sit ups- 42pts
Minute 11: 15 PP- 30pts
Minute 12: 9 GHD WB sit ups- 27pts
439pts
Strength
Strict up to 85lbs
Push Press up to 115
S2O up to 115
WOD
Strict press @ 35lbs 100 reps
Push Press @ 65lbs 35 reps
V-ups 112 reps
= 247 reps
WOD: Rx 264 points
Last 24:
2030: Cliff bar; H20
1900: 1 burger; 1 bell pepper w/ 4oz cream cheese; 1 avocado; 1 Babybel cheese; Pedialyte shot; H20
1245: roast beef sandwich w/ BBQ sauce; 1/2 bell pepper w/ 2oz cream cheese; 1 Babybel cheese; 1/4 cup peanut butter pretzel bites; 3oz beef jerky; 1 Babybel cheese; Pedialyte shot; H20.
0830: Rx bar; coffee; H20
0745: 2 eggs, 2 tortillas, 1 avocado, 1 Babybel cheese, 4 cherry tomatoes; 1 protein shake (1 cup milk, 1/2 cup half and half, 1 banana, 3 tablespoons greek yogurt, 2 scoops protein powder)
Sleep: 7.5 hours
Strict press: 3@95; 2@115; 1@135
PP: 3@135; 2@155; 1@175
Split jerk: 3@175; 2@195; 1@215
*
WOD rx:
Did all strict press: 20/20/20/26/26/26
Did al WB sit-ups: 20/20/20/26/26/27
Total: 277
Strict Press: 45,55,60
Pursh press: 65,70,75
Push jerk: 54,70,75
WOD w/35# bar and strict press 3 minutes and push press 2 minutes
Used 10# ball for sit ups
S20 20, 12
Sit ups: 15,12
knee raises 11,15
S2O 13,15
Sit ups 14,12
Total: 139
Strength all Power cleaned into reps
Strict press 3@115 2@145 1@180 (15lb Pr)
Push press 3@225 2@240 1@255
Push jerk 3@255 2@275 1@290
Wod RX+
First round
Push press @165 & WB GHD sit-ups
Second round
Strict press @95 & WB GHD sit-ups
Sets were
16 Push press :32 points
20 GHD WB sit-ups :60 points
15 push press :30 points
20 GHD WB sit-ups :60 points
13 push press :26 points
20 GHD WB sit-ups :60 points
15 SP :15 points
20 GHD WB sit-ups:60 points
10 SP :10 points
20 GHD WB sit-ups :60 points
10 SP: 10 points
25 GHD WB sit-ups:75 points
Total reps : 498
Stric press 3×115, 2×145, 1×155
Push press 3×145, 2×165, 1×185
Push Jerk 3×185, 2×205, 1×235
WOD RX
Push press – 15 = 32 pts
GHO – 12= 36 pts
S.P -25= 25pts
T2B – 15 = 30pts
P.P – 9 = 18 pts
S.W. – 20 = 25 pts
S.P. -12= 12 pts
T2B – 10 = 20 pts
P.P. – 8= 16pts
S.W. – 20 = 20 pts
S.P. – 14 = 14 pts
S.W – 23 = 23 pts
Total = 271 pts
Strength (3-2-1 reps from floor)
SP: 105-115(1)-115
PP: 135-145-155
PJ: 155-160-165
SP@55# 20
WBSU 22
PP@95# 11
TTB 12
S20 7
V-UP 22
SP 12
WBSU 16
SP 13
TTB 12
SP 13
V-UP 19
WOD: MRX’d
SP – 22
WBSU – 21
SP – 21
WBSU – 22
PP – 10 (x2)
T2B – 15 (x2)
PP – 10 (x2)
T2B – 16 (x2)
SP – 17
WBSU – 21
SP – 16
WBSU – 21
TOTAL: 263