Thursday, November 21, 2019

Mainsite WOD
On a 29-minute Clock:
5min AMRAP of:
-10 Strict Pull-ups
-20 Push-ups
-30 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-8 Strict Pull-ups
-16 Push-ups
-24 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-6 Strict Pull-ups
-12 Push-ups
-18 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-4 Strict Pull-ups
-8 Push-ups
-12 Squats
1min Rest *mark rds/ pick up with pull-up*
 
Then, 5min AMRAP of:
-2 Strict Pull-ups
-4 Push-ups
-6 Squats

13 thoughts on “Thursday, November 21, 2019”

  1. Back squat 6-5-4-2 @ 85-95-105-115

    WOD w/kipping plu
    1 – 1 rd + 6 push up
    2 – 1 rd + 11 push up
    3 – 2 rds + 2 pull up
    4 – 3 rds
    5 – 5 rds + 2 push up

  2. Back Squat: 6@275, 5@295, 2@315, 1@335, 0@375

    WOD Rx:
    1) 2 rounds
    2) 1 round+ 4 reps
    3) 2 rounds + 4 reps
    4) 2 rounds + 4 reps
    5) 6 rounds + 2 reps

    Behind the Neck Push Jerk: 2@205, 1@225

    Legs must have grown a full inch these past two days

  3. …my legs…ugh

    Strength & Conditioning
    4rds – E3MOM
    5 reps Back Squat (115#)
    10 Cal Row
    25 Anchored Sit-ups

    WOD (all kip PLU’s)

    1) 2 rounds + 11 push-ups (141 reps)
    2) 2 rounds + 7 squats (127 reps)
    3) 3 rounds + 12 push-ups (126 reps)
    4) 5 rounds + 8 push-ups (132 reps)
    5) 10 rounds + 2 squats (128 reps)

    Total Reps (141+127+126+132+128)
    =654

    thanks breck

  4. Back squats
    6@315
    5@345
    4@385
    2@415
    Wod RX’D
    1.) 3 rounds + 10 Pull ups – 190 reps
    2.) 3 rounds + 2 pull ups – 146 reps
    3.) 4 rounds + 2 pull ups – 146 reps
    4.) 6 rounds + 2 pull ups -146 reps
    5.) 14 rounds + 1 pull ups – 169 reps
    Total Reps : 797
    such a fun workout good work everyone

  5. WOD As Written:
    1) 3 rounds = 180
    2) 2 round+ 8 reps = 104
    3) 3 rounds = 108
    4) 4 rounds = 96
    5) 8 rounds + 2 reps = 98

    Total = 586 Reps

  6. Back squats
    175 to 210

    WOD
    1+40 banded PU/ push-ups on knees
    2+20 ring row/ push ups on knees
    3 rds kipping pull ups/ push ups on knee
    3 rds kipping Pollio’s/ pushups on knees
    4 rds strict pull-ups/ strict push ups

  7. Back squat 6-5-4-2 @ 205#, 225#, 245#, 275#

    WOD w/strict pu
    1 – 1 rd + 20 sqt
    2 – 2 rd + 1 pull-up
    3 – 2 rds + 4 pull ups
    4 – 3 rds + 2 push ups
    5 – 7 rds

    20+17+16+16+14=83 pull-ups
    50+48+36+36+42=212 squats
    40+32+24+26+28=150 pushups

    445 reps

  8. Strength: Back Squat
    6@225, 5@245, 4@265, 1@285

    WOD Rx:
    1. 3 rds + 13 (193 reps)
    2. 3 rds + 6 (150 reps)
    3. 4 rds + 2 (146 reps)
    4. 6 rds + 12 (156 reps)
    5. 13 rds + 6 (162 reps)
    Total: 807 reps

  9. Back squats- 6@225, 5@245, 4@265, 2@285

    Wod Rx- all strict
    1) 3 rounds + 4 reps
    2) 2 rounds + 15 reps
    3) 3 rounds + 7 reps
    4) 5 rounds + 4 reps
    5) 10 rounds + 1 rep

  10. Back squats- 6@275, 5@285, 4@305, 1@330

    Wod Rx- all strict
    1) 2 rds + 10 reps
    2) 2 rds + 13reps
    3) 3 rds
    4) 5 rds
    5) 3 reps short of 9 rds

  11. WOD Rx’d.
    1) 2 rounds + 5 Pull-ups
    2) 2 round+ 6 Pushups
    3) 3 rounds + 14 pushups
    4) 3 rounds + 9 AS
    5) 5 rounds (bores to death at this point)

  12. WOD
    As Rx’d
    1: 2 + 10 Squats=160 reps
    2: 3+ 3 Pull-ups=147 reps
    3: 4 + 6 Pull-ups=150 reps
    4: 6 + 4 Pull-ups=148 reps
    5: 11 + 1 Squat=139 reps
    Total Reps=744

  13. Backsquat strength
    115/135/150/165

    WOD
    2+10 pull-ups (BF pull-ups)
    2+4 push-ups (BF pull-ups)
    2+11 push-ups (BF pull-ups)
    2+4 squat (strict pull-ups)
    6 rounds (strict pull-ups)

Leave a Reply to Angie Cancel Reply

Your email address will not be published. Required fields are marked *

Scroll to Top