DBs 5×5 E5MOM
Each 5min For Time:
-400m Run – Row or 1km A-Bike
-15 KBS 24/16kgs RX+ 32/24 MRX 20/12
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run – Row or 1km A-Bike
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Hang Pwr Snatch 115/75 RX+135/95
-10 OHS MRX 95/65
Each 5min For Time:
-400m Run – Row or 1km A-Bike
-15 KBS 24/16kgs RX+ 32/24 MRX 20/12
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run – Row or 1km A-Bike
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Hang Pwr Snatch 115/75 RX+135/95
-10 OHS MRX 95/65
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″
-400m Run – Row or 1km A-Bike
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″
Thanksgiving Schedule is as follows:
Wednesday, November 27th: 6:30pm class is canceled
Thursday, November 28th: (Thanksgiving Day): Closed
Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.
Rx’d (bike in second round, rows for the rest)
One rep short in the 5th (4th round went to the wire, cost me set up time for the last round)
Correction-did burpee pull-ups, so not Rx’d.
WOD
As prescribed top to bottom
Bike, row
2:32
3:04
3:09
4:04 (thought it was clean and jerks)
4:04
Wod rx (all bike)
1. 2:37
2. 3:19
3. 3:03
4. 3:41
5. 3:58
Work time 16:38
With bar MU
WOD: (all run, OHS @ 75#, jerks @ 115#)
Work time 18:42
RX all runs (5,2,1 BMU) completed in each 5 min time cap
Power Snatch: 2@155, 2@155, 2@155, 2@155, 2@155, 1@155, 1@165, 1@185, 1@185, 1@185, 1@185
Hang Power Clean: 2@205, 2@205, 2@205, 2@205, 2@205
Snatch Deadlift: 5@205, 5@205, 5@205, 5@205
MRx, all runs
got thru all rounds except rd 3. (8 short on OHS)
WOD
As Rx’d with 400 Meter Runs and Bar Muscle Ups
Everything unbroken
1: 2:45 (400meter=1:39)
2: 3:19 (400meter=1:38)
3: 2:59 (400meter=1:43)
4: 3:25 (400meter=1:51)
5: 3:25 (400meter=1:53)
Total time=15:53
1. 3:00 (run)
2. 4:35 (row/65lbs/burp PU)
3. 4:03 (row/65lbs)
4. Row/65lbs/Got to 8 burp PU
5. Row/155lbs/got to 8 burp step up
MRx. 75#, 95#, 115#, 165#
45# kB, 20” box, burpee pull-ups, all rows
Completed all rounds
Wod RX+
1 (bike) 2:31
2(row) 3:01
3(row) 3:45
4(row) 3:34
5(bike) 2:57
Total time : 15:48
Broke on the snatches all else unbroken
With Bar MU