Monday, September 23, 2019

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

27 thoughts on “Monday, September 23, 2019”

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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!)

  7. 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)

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

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