Wednesday, September 25, 2019

3 RFT: 
-7 Sumo-Deads 95/65 RX+ 115/75
-7 Hang SDHP MRX 75/55
-7 T2B
Rest 3min / Add or Lower Wt
3 RFT:
-7 Sumo-Deads 275/185 RX+ 305/205 MRX 225/145
-7 Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″
-7 Burpee Feet Clap Over Bar
*athletes choice on which WOD to start with*

19 thoughts on “Wednesday, September 25, 2019”

  1. Sumo deadlift 10-5-2-2-10 @ 105-155-185-195-165

    WOD 2 w/step ups & 145#
    3:39
    WOD 1 MRx
    5:34

    Grip & core dev
    200m KB farmer walk 25# kbs
    100m pinch plate carry 10# plates
    1 min hi plank

  2. Worked up to 215#
    10 @ #185

    1. Sumo @ 155
    2. Sumo @ 55 (did 7 ttb first rd and ghd’s after b/c dumb hand ripped again)

    All unbroken
    9:45

  3. Strength & Conditioning:
    E3MOM – 5 Rounds
    -5 Sumo DLs (185#)
    -3 Tire Flips (325# Tire)
    -30m Sled Pull (90#)
    ….about killed me

    WOD 2 (185#) – everything else Rx
    3:58

    WOD 1 Rx
    2:27

    Total Time – 9:25

    I’m worn out….thanks breck!!

    1. 2.3 mile run
      Strength: 10 @ 285 (could have done more)
      WOD Rx
      1. 1:28
      2. 3:42
      Total 8:10
      200m Farmers walk w/ #55 KB
      1 min. Finger tip high plank
      2.3 mile run

  4. Strength: SDL
    10, 5, 2, 3, 8 @ 185#, 235#, 265#, 285#, 265#

    WOD2 (w/ 235#, everything else Rx)
    4:53

    WOD 1 Rx
    3:07

    total time with rest = 11 min

  5. Sumo strength up to 215 lbs
    5 @ 215

    WOD 1
    5:57
    7-155lbs sumo
    7-Box JO
    7-burp feet clap over

    WOD 2
    2:36
    7- 75lb sumo
    7-hang sdhp
    7-T2B

  6. Strength: SDL
    Worked up to heavy single
    295# single
    Failed 315#

    WOD2 (MRX)
    3:21
    WOD 1 Rx
    2:06
    Total time = 5:27

    total time with rest = 11 min

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