6min AMRAP:
-Row / Run 800m or 2k A-Bike
-16 OHS 95/65 RX+115/75 MRX 75/55
-Max Reps Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Rest 2min
4min AMRAP:
-Row / Run 600m or 1.5k A-Bike
-12 Box Jumps
-Max Reps OHS
Rest 2min
2min AMRAP:
-Row / Run 200m or 0.5k A-Bike
-6 OHS
-Max Reps Box Jumps
Overhead Squats
6@185 4@205 2@235
5@205 3@235 2@255
Wod RX’D W/ All Bike
1st amrap 62 Box Jumps
2nd amrap 30 OHS without dropping
3rd amrap 36 Box Jumps
Total reps : 128
Fun workout today
OHS
6@135#; 4@155#, 2@185#
5@165#; 3@185#; 1@215#
WOD RX w/ all running (more like fast walking)
1. 24 Box Jumps
2. 6 OHS
3. 13 Box Jumps (I think)
OHS
6@135, 4@155, 2@185, 5@155, 3@185, 2@215
Wod RX w/ run
1. 58 Box Jumps
2. 25 OHS
3. 35 Box Jumps
Tota reps: 118
OHS 6-4-2-5-3-1 @ 55-65-70-65-75-80
WOD w/35% & 18” step ups
1. 21 bx
2. 8 OHS
3. 14 bx
OHS to 95(f)
WOD all rows/step ups and 55#
30/10/20
OHS with Cindi up to 95×2
WOD all rows 75# and step ups
20/3/8
WOD 65# Run, OHLunge/Squat
20|5|12
Strength/Conditioning – E2:30MOM (6 sets)
3-5 reps OHS (95#)
2 Tire Flips (#325)
50m Yoke Walk (180#) – 1st time doing that
WOD – 75# OHS; 24″ Box Jumps (all rows)
1. 30 Box Jumps
2. 15 OHS
3. 14 Box Jumps
Total = 59
Thanks Breck!! Awesome class – nicole and jamers killin’ those box jumps!!
Strength
6@135
4@185
2@225
5@165
3@205
1@275
no misses
WOD RX (all bike)
1. 32 BJ
2. 16 OHS
3. 18 BJ
Total: 66
Wod rx w/ runs
41 BJs
11 OHS
20 BJs
49* BJs on 1st amrap
1 OHS @ 155#
WOD rx
Round 1: 31 box jumps
Round 2: 12 OHS
Round 3: 17 box jumps
Total reps 60
OHS
Up to 125lb
WOD
All row; all 65 lbs/box jumps
1st 20 reps
2nd 12 reps
3rd 11 reps
WOD rx’d w/runs
43 box jumps
12 OHS
30 BJ
1 OHS @ 155#
WOD RX: all bike
Round 1: 34 box jumps
Round 2: 13 OHS
Round 3: 22 box jumps
Total reps 69
Bench press with Connor
OHS
3@185
Failed 1@205
WOD Rx – all bike
34 box jumps
11 OHS
19 box jumps
OHS
Strength
6@105#
4@125#
2@135#
5@105#
3@135#
1@155#
Wod rx w bike/row/bike
1. 10 bj
2. 2 snatch
3. 8 bj
OHS up to 145
WOD RX
1 BJ 20
2 OHS 10
3 BJ 10
Total 40
Strength: OH squats-stayed light
Last one at 45#
All with rows and 18” box steps snd 25# for OHS
1 – only 8 OH squats- 25 box steps
2 – 2 air squats
3 – 8 box steps
Strength
95-115-135-135–165/185-205
First time doing OHS with hurt wrist
WOD Rx’d All bike
41 box jumps
26 ohs
19 box jumps
86 reps
Questionable OHS hip lockouts according to coach Dan and coach Sam