For Time:
-30 Deads 205/135 RX+245/165 MRX165/105
-1 Rope Climb 15′ RX+ 1 legless MRX 10′
-30 WallBall Sit-Ups or GHD Sit-Ups
-20 Deads
-2 Rope Climbs RX+ 1 legless – 1w/legs MRX 1-15′ or 2-10′
-20 WallBall Sit-Ups or GHD Sit-Ups
-10 Deads
-3 Rope Climbs RX+ 1 legless – 2w/legs MRX 2-15′ or 3-10′
-10 WallBall Sit-Ups or GHD Sit-Ups
Photo credit: Chrissy Harrison
Strength
225 lbs on DL and Sumo
110 lbs on suitcase
MRX deadlifts (bad back)
5 pull ups per rope climb (elbow issues)
WB sit-ups
Time: 6:55
Strength
Suitcase DL w/ 2 barbells-10@135; 5@185
Sumo DL-10@295; 5@405
Regular DL-10@295; 5@405
WOD Rx’d but w/ 245# DL
8:20
Regular DL: 10 @ 275, 4 @ 325 (TnG)
Sumo DL: 10 & 5 @ 275 (TnG)
KB Suitcase: 10 w/70’s, 5 w/96’s
WOD Rx’d
11:12
Last half of the rope climbs took a bit.
Strength
10 Deadlifts @ 225#
10 Sumo DL @ 225#
10 KB DL’s @ 96# each
5 Deadlifts @ 315#
5 Sumo DL @ 315#
5 KB DL’s @ 96# each
WOD
Rx+ with GHD sit-ups and all rope climbs legless
Time: 9:34
WOD with 85# DL, 14# WBSU, 15’ ropes
8:44
Wod RX
8:26
(Last rope climb got only 90% way up -lost strength, feared for life)
Strength 135, 155…stayed light (shoulder)
Skipped suitcase deads…kills my shoulder
WOD with 115, 10 ft ropes and 20#wb
All deads unbroken
Last rope climbs looked deranged
7:16
4.5 mile hike @ Osage Hills State Park
Wod rx
6:50
Strength:
10dl@205#
10sdl@205#
10 kbdl@55#
5dl@275#
5sdl@275#
5 kbdl@55#
WOD Rx w/wbsu. Last two rope lclimbs 10ft
12 something.
Strength
10 Deadlifts @ 166#; 10 Sumo DL @ 165#; 10 KB DL’s @ 70# each; 5 Deadlifts @ 165#; 5 Sumo DL @ 165#; 5 KB DL’s @ 70# each
*
WOD- mixed: used #165 for DL; did GHD sit-ups; did the legless version of the rope climbs combined with with legs.
Time: 10:51
Strength
10 Deadlifts @ 225#
10 Sumo DL @ 185#
10 KB DL’s @ 70# each
5 Deadlifts @ 225#
5 Sumo DL @ 185#
5 KB DL’s @ 70# each
WOD
MRx
Time: 10:21
Strength
10 Deadlifts @ 185#
10 Sumo DL @ 185#
10 KB DL’s @ 70# each
5 Deadlifts @ 205#
5 Sumo DL @ 205#
WOD
Rx
Time: 11:57
Strength 105# DL and 45# KB
WOD MRX
7:03
Wod RX
7:40
Strength
Sumo and regular x 10: 165#
Suitcase x 10: 70# KB
Sumo and regular x 5: 235#
Suitcase x 5: 100# KB
Modified WOD: 165# DL, regular rope climbs and GHDs
8:43
Strength
10 Deadlifts @ 145#
10 Sumo DL @ 145#
10 KB DL’s @ 110#
5 Deadlifts @ 175#
5 Sumo DL @ 175#
10 KB DL’s @ 110
WOD
Rx with 12 ft Rope climb (it was a first for me at 12ft)
Time: 8:14
Dead lifts/ Sumo & KB
225 for DL & Sumo
75kb for 10, 96kb for 5
WOD Mrx with 12 ft rope climb
11:03
Wod RX+
6:18
All unbroken
Such a fun workout
10 DL@295, 10 SDL@295, 10 KB DL@2×70
5 DL@325, 5 SDL@295, 5 KB DL@2×70
WOD rx – DNF
Did one round and decided 75 DL were enough for today.
Stayed light on strength used 165#
WOD MRX with 15 ft. Rope and WBSU
5:34
Strength Deadlifts
10@305
5@335
Wod Mrx weight with peg board instead of rope climbs and ghdsu’s
Time=12:37
WOD Rx’d w/ GHD’s
8:24
Strength
Deadlifts @ 155#
KB 55#
Deadlifts @ 185#
KB 55#
WOD Rx w/GHD sit-ups
10:52
Gotta keep getting better at the rope Climbs
Tabata abs