Wednesday, September 11, 2019

4min AMRAP:
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ 
-10/8cal Row or A-Bike
Rest 4min
4min AMRAP:

-4 Thrusters 135/95 RX+ 155/105 MRX 95/65 
-8 Over Bar Burpees
*Athletes choice which AMRAP to start with*

27 thoughts on “Wednesday, September 11, 2019”

  1. Took a pass on FS strength. Did a 3k row
    *
    1st AMRAP: row & WB (used 14#, did a 1/2 squat)
    3 rounds + 12 WB
    *
    2nd AMRAP: (used #75 for thrusters & did 1/2 squats)
    3 rds + 4 burpees

  2. Front squat 10@115, 5@165, 2@205, 1@235, 10@205
    Wod
    1st Amrap
    12 45lb bar thruster and 10 A-Bike cals
    Total=2 rounds +12 thrusters
    2nd Amrap with 115lb Thrusters
    Total=3 rounds

  3. wanted to do a 9/11 themed workout

    9 Rounds

    -11 PLU’s
    -11 Push-Ups
    -11 GHDs
    -11 Burpees
    -11 cal Assault Bike

    *Finisher: 2001m Row

    48:48

    thanks breck & nicole! Never forget.

  4. Chris Butterfield

    Front squats:
    10@ 135
    5@ 185
    2@ 225
    1 @ 255

    Thruster/burpee RX: 4 rounds
    Wall ball/ row RX: 3 rounds + 12 wall balls

  5. Strength:
    Stayed light coming off quad injury
    Worked up to 10@251#

    WOD Rx
    1. Wb/Row 4rds = 88 reps
    2. Thruster/Burp 3rds = 36 reps

    124 reps
    Thought I felt good after the 4 minute rest, was totally wrong after doing the first set of burpeees

  6. Front Squat
    10@135#
    5@205#
    2@225#
    1@245#
    10@225#

    WOD
    As Rx’d
    1: Thruster/Burpee=5+1 Thruster ( 61 reps )
    2: WB/Row=2+9 Calorie Row ( 65 reps )
    Total reps=126

  7. Front Squats
    10@225
    5@315
    10@315
    Wod RX+
    1st amrap WB/Bike Cals
    3 rounds even (66 reps)
    2nd amrap Thruster/Burpees
    4 rounds even (48 reps)
    Total reps :114

  8. Strength:
    FS – up to 225 for a double

    Wod. Rx’d. Except subbed 8cal Skierg for the 8 burpees
    1. Thruster/Skierg – 3rds + 3 cals
    2. WB/Row – 3rds + 12 WB’s

  9. Front Squat:
    10@135#
    5@175#
    2@185#
    1@225#
    8@175#

    WOD
    As Rx’d
    1: Thruster/Burpee=4+4 (52 reps)
    2: WB/Row=3+6WB (72 reps )
    Total reps=122

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