Thursday, September 19, 2019

5min AMRAP:
-600m Row/Run or 1.5km A-Bike
-6 Bar/Ring MUs or 12 C2B or 18 Pull-Ups
-Max KBS 70/55# or 55/35# or 45/25#
Rest 3min
4min AMRAP
-400m Row/Run or 1km A-Bike
-20 KBS
-Max Bar/Ring MUs or C2B or Pull-Ups
Rest 2min
3min AMRAP
-200m Row/Run or 0.5km A-Bike
-4 Bar/Ring MUs or 8 C2B or 12 Pull-Ups
-Max Russian KBS

26 thoughts on “Thursday, September 19, 2019”

  1. Strict Weighted C2B Pull-up=55#
    Strict Weighted Pull-up=105#
    Max Unbroken Strict Pull-ups=25

    WOD
    With Runs, 70# KB and Ring MU’s
    AMRAP#1=42 KBS
    AMRAP#2=9 Ring MU’s
    AMRAP#3=42 Russian KBS
    Total Reps=93

  2. Couldn’t do pull-ups today because of Annie with GHD’s on Tuesday

    WOD w/assault bike, 35#kb, ring row
    1. 24 KBS
    2. 16 ring rows
    3. 35 RKBS

  3. Happy birthday Jacee!!

    Skills: practiced strict pull ups and static hold with chin over bar

    All rowing
    WOD 1 – mod to 6 pull-ups, 23 KBS
    WOD 2- 7 pull-ups
    WOD 3 – mid to 4 pull-ups, 43 lbs

  4. Strength & Conditioning:
    EMOM for 11min
    *First 5 min: 3 Tire Flips
    *Last 6 min: 4 Tire Flips (325# Tire)

    Max Strict PLU = 11

    WOD w/ 55# KB & C2B/PLU
    1. 28 KBS
    2. 16 PLU’s
    3. 24 RKBS

    Total: 68

    thanks breck

  5. Weighted strict c2b- 55lb
    Weighted strict pu- 92lb
    Max strict pu- 20

    WOD- rx w/ 70# kB and bar mu’s
    29 American swigs
    3 bar mu’s
    29 Russian swings
    61 total reps

  6. Strength from yesterday + 7 ring MU
    FS 105-125-145
    S2O 105-125-145 (f 2x)
    OHS 105-110-115

    WOD 35#, row, pull-up
    1. 29
    2. 22
    3. 26

  7. Weighted pull up 1@106
    Weighted C2B 1@55
    10 strict pull-ups
    Wod RX’D Bike/ 70lb KB/Ring MU
    max KBS : 43
    Ring MU : 10
    max Russian KBS : 41
    Total reps: 94
    Fun one today

  8. 6:00 class
    55# C2B
    75# PU
    Strict PUs 10
    Wod RX (bike, ring MUs, 55kb)
    1. 20 KBS
    2. 5 ring MUs
    3. 50 KBS

    9:30 class
    55# C2B
    75# PU
    Strict PUs 10
    Wod RX (row,ring MUs, 55kb)
    1. 23 KBS
    2. 5 MUs
    3. 35 KBS

  9. Wod, 55kb, row row run, Ring MU, Pu, PU
    500m ski erg and 12 Ring MU for skill
    1. 45 American swings
    2. 32 PU
    3. 27 Russian swing.

  10. Strict weighted C2B
    30#
    Strict weighted pull up
    60# (made 65# kipping)
    Max set strict pull ups
    15
    WOD rx’d w/rowing 35# and ring MUs
    30 KB
    5MUs
    41 Russian swings

  11. Samantha Kuplicki

    Worked on jumping into a strict PLU and negatives

    Wod w 55# KB, rowing, and scaled plu to the # of c2b
    21 KB
    4 plu
    18 KB

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