3min Ascending AMRAP:
-5 Russian KBS 24/16kgs RX+32/24 MRX 20/12
-1 Burpee (1″ jumps clap OH)
-10 Rus KBS
-2 Burpee; 15-3; 20-4; 25-5;…
REST 3min
3min Ascending AMRAP:
-5 Hang Power Clean 95/65 RX+ 115/75
-5 Barbell Push-Ups MRX 75/55
-6 HPC
-6 Push-Ups; 7-7; 8-8; 9-9;…
REST 3min
3min Ascending AMRAP:
-5cal Row or A-Bike
-5 Squat Cleans
-6cal Row
-6 Sqt Cleans; 7-7; 8-8; 9-9;…
*Athletes Choice on order of AMRAPs*
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HPC:
Doubles-135-165-165
Singles-225-245-255(f)
SC:
Doubles-185×3
Singles-255-265(f x 2)
WOD Rx’d
Bike cals/SC: Finished 7s
HPC/BBPU: Finished 9s
RKBS/Burpees: 10/25 RKBS
Doubles: HPC: 95/115/135; SC: 135/155/175
Singles: HPC: 175/185/195; SC: 205/205/205
*
WOD rxd
1st AMRAP: R.KBS & Burpees
Completed ascending 4 rds + 25 R.KBS/0 burpees
2nd AMRAP: HPC & BB push-ups
Completed ascending 6 rounds + 11 HPC/1 BB push-up
3rd AMRAP: Cal row & squat clean
Completed ascending 3 rounds + 8 cal row/0 SC
Hang Power Clean: 2@135, 2@135, 2@135, 1@225, 1@255, 1@285 (11# PR; 274 since 8/14/2019), 0@300
Squat Clean: 2@135, 2@135, 2@135, 1@255, 0@285, 1@285 (18# PR; 267 since 8/10/2019)
WOD Rx: Reverse order
3) 2 rounds
2) 4 rounds + 4-5 reps
1) 3 rounds + 15 reps
HPC @ 185#
SC @ 205#
HPC @ 215#
SC 1@215#, 1@225#, 1@235#(f)
WOD
1. 4 rnds + 4kbs
2. 2 rnds + 3sc
3. 4 rnds + 3hpc
HPC:
Doubles-135×3
Singles-155-165-176
SC:
Doubles-135×3
Singles-practiced bar mu
WOD Rx’d
Bike cals/SC: Finished 7/7 cams
HPC/BBPU: Finished 3/9 PU
RKBS/Burpees: 12/20 KB w 55#
Doubles: HPC: 65-75-75 SC: 85-85-85
Singles: HPC: 85-95-105 SC: 105-110-115
WOD in order as written
1 – MRx = 4 rds + 10 of 25 kbs
2 – 55# & reg push ups = 4 rds + 6 of 9 HPC
3 – MRx = 2 rds + 4 of 7 cal row
Bottom up
1. 6/8 cals
2. 2/11 BBPU
3. 23/25 RKBS
HPC:
Doubles-165
Singles-205
SC:
Doubles-185
Singles-215
WOD RX+
Bike cals/SC: 2+2
HPC/BBPU: Finished 5+1
RKBS/Burpees: 4+4
Doubles-
HPC- 185 x3
SC- 185×3
Singles-
HPC-205, 225×2
SC- 205, 225×2
Wod- Rx in order as written
1) 4 rounds +18 reps (13/25 kB swings)
2) 7 rounds + 4 reps (4/12 hang cleans)
3) 3 rounds
Hang power clean doubles
225-225-225
Hang power clean singles
275-275-275
Squat clean doubles TNG
275-275-275
Squat clean singles
305-325 failed 345
Wod RX+
HPC doubles- 185
Squat clean doubles- 185
HPC singles- 225, 245, 255
Squat clean singles- 225,245, failed 265
WOD Rx+
Kettle bell- 4 rounds 4 swings
Squat cleans- 3 rounds 2 calories
Hang clean- 6 rounds 7 cleans
HPC 185×2 3
S.C. 215×2 3
HPC 215×1
S.C. 215,225,235
KB & Burpees 4 rds
HPC & BB push ups 4 rds + 8 cleans
Row & Squat cleans 4 rds
Doubles
HPC: 105-115-115
SC: 125-125-135
Singles
HPC: 145-165-180
SC: 145-155-165
WOD Rx (tip down)
1. 25/25 RKBS
2. 5/11 BBPUs
3. 1/7 SC
Tabata Abs