5min AMRAP:
– 30 Doubles
-15 Push-Ups RX+ 10 HSPU
– 5 WallBalls 20/14 10/9′ MRX 20/10 9′
Rest 3min
5min AMRAP:
– 6 OH WallBall Lunges
– 5 WallBalls
– 4 Burpee C2B or 5 Bar MUs
5min AMRAP:
– 30 Doubles
-15 Push-Ups RX+ 10 HSPU
– 5 WallBalls 20/14 10/9′ MRX 20/10 9′
Rest 3min
5min AMRAP:
– 6 OH WallBall Lunges
– 5 WallBalls
– 4 Burpee C2B or 5 Bar MUs
Tempo back squats & front rack lunges. Used light weight for both.
*
AMRAP #1: did Barbell skier jumps instead of DUs.
4 rounds + 30 skier jumps
AMRAP #2: did rx’d
4 rounds
Strength with JC 105#
WOD RX with C2B
1. One wallball short of 3 rounds
2. 4 + 4
Squats- 135, 185, 205, 225
Lunges- 135, 155, 175, 185 (failed last rep)
WOD 1- 4 rounds +36
WOD 2- 5 rounds +9
C2B on second WOD
Only did 6 rounds on strength
Squats 115#
Lunges 2 @ 45# 1 @ 65#
WOD 1 3 rounds + 5
WOD 2 3 rounds + 13
Tempo back squats 85-105-115-120
Front rack lunges 55-75-75-75
WOD 1 w/single unders & 10# ball
2 rds + 12 push ups
WOD 3 MRx w/burpee C2B
3 rds even
Tempo Back Squats
Just did 135#
Front rack lunges @115
Ran out of time for all sets had to start WOD early to make it to work!
WOD w/strict HSPUs and bar MUs
4rds+3HSPUs
4rds+2WB
Tempo Back Squats @ 125#
Front rack lunges @ 95#
Rx
WOD 1. 4rds + 36
WOD 2. 4rds + 3
*Burpee C2B
Tempo Back Squats = 135#
Front Rack lunges = 135#
*ran 125m between each round (8 total)
Push up’s, 10’20# wallballs, BC2B
WOD #1 = 3 rds + 10 Push ups (wore out on push ups)
WOD #2 = 4 rds
Tempo back squats: 4 sets of 3 @225-225-275-295
Front rack lunges: 4 sets of 6@ 135-135-165-195
WOD 1 RX
4 rds + 30 DUs
WOD 2 RX w/Burpee C2B
4 rds + 2 Burpee C2B
Strength:
Squats @ #225
FR Lunges up to #115
WOD Rx (bar MU)
1. 4 rds + 46 reps
2. 4 rds + 2 reps
Strength:
Tempo back squats at 225#
Lunges 1@95#, 3@115#
WOD 1: Rx w/hspu
2 rnds + 15 du
WOD 2: Rx
3 rnds (bar was slippery with sweat!)
Back squats Tempo:
115, 135, 155, 175
Front Rack Lunges:
85, 95, 95, 85
Wod
AMRAP 1- RX+
3 rounds + 35 (2 sets of 10 unbroken HSPU, then 5&5)
AMRAP 2-
4 rounds + 8 (burpee C2B)
Strength
Squats 225-225-275-325
Lunges 95
Wod rx c2b
1. 4 rounds
2. 3+11 reps
Poor effort today
Wod RX
1. 5 rounds even
2. 5+1 burpee C2B
Strength with Molly
Back squats tempo
95, 115, 135, 145
Front rack lunges
75, 75, 85, 85
WOD RX
2 rounds (dubs/HSPU with ab mats/WB
3 rounds (OH WB lunge/WB/burp c2b
Strength w Miranda
Tempo BS @165#
Front rack stationary alt lunges 105#
WOD rx
2 rds + 2 PU
2rds + 2 WB
BS – first 5 bs reps at 165, failed 6th, dropped to 155 for remaining bs reps
Lunges – 105
WOD RX WITH C2B
1. 4
2. 5
Strength
E2MOM x 8 sets (4 sets each)
Alternating Tempo Back Squats and Front Rack Lunges
3 Tempo Back Squats @ 135#
6 Alt/Stationary Lunges @ 135#
WOD
As Rx’d
1: With Push-ups=5 Rounds + 10 DU’s
2: With Bar MU’s=5 Rounds
BS: 135/165/185/no time
L: 135/135/135/no time
—
Wod.
1) Rx+: 3 rnds + 2 HSPU (strict)
2) Rx’d: 4 rnds + 2 lunges
Squats- 185 all
Lunges- 95, 115, 135, 135
WOD 1 w/ hspu
4 + 31 (1hspu)
WOD 2 w/ bar MU:
4 + 10 (4 wall balls)
Tempo Squats
1 set of 3 @245
3 sets of 3 @315
Front Rack Lunges
4 sets @185
Wod RX+ W/30lb WB
4 rounds
4 rounds + 11 reps
Back Squats: 1 set @ 135, 5@185
Lunges: 3@95, 2@115
WOD1: (w/6 Cal Ass Bike)
4 rounds
WOD2: (w/ C2B)
3 rounds
Strength tempo squats all at 225lbs
Front rack lunges all at 125lbs
Wod rx with burpee c2b
Amrap1=3+30 dubs +5 push ups
Amrap2=3 rounds even
Wod rx
1. 4 + 20 dubs
2. 4 + 7 (1 WB) BMU’s every round except last round. Hands started to rip
Tempo back squats 4 sets of 3 w/65#
Front rack lunches 3 sets with 55# (did first set w/25#)
WOD 1 w/ 30 jump and dbl clapp, knee push ups, 10# ball to 9 ft target
3 rds + 10 jump and dbl clap
WOD2
10# ball to 9 ft target, 4 burpees and 4 jumping pull ups
2 rds + 6 OH lungs, 5 wallballs and 1 burpee
Lunges @ 115
Tempo squats @ 205
WOD 1 with bike. 3 rounds
WOD 2 with c2b. 3 rds + 6 lunges