6 RFT:
-12 Barbell Push-Ups
-6 S2O 135/95 RX+ 185/125 MRX 115/75
-9 Dips RX+ Ring
-300m Row or 0.7km A-Bike or 300m Run
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6 RFT:
-12 Barbell Push-Ups
-6 S2O 135/95 RX+ 185/125 MRX 115/75
-9 Dips RX+ Ring
-300m Row or 0.7km A-Bike or 300m Run
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Tempo bench: 5×5 @ 185
WOD Rx’d (bike)
DNF; completed 9 BBPU in 6th round
Temp DB bench w/ 50# (5 sets of 5)
*
WOD rx (all rowing):
@ 18 min cap, completed 5 rds + 2 bar dips
WOD MRx: all rowing
4 rounds + 27 reps
High Hang Snatch: 1@170, 2@155, 2@155
Front Squat: 1@260, 1@260, 1@260, 1@260, 1@260
Tempo Bench-
5@155, 5@155, 4@175, 3@185, 3@185
Wod Rx with ring dips and rowing
4 rounds plus 260m (40m shy of finishing round 5)
Tempo Bench Press
5 sets of 5@185#
WOD
Rx+ with row
Time: 16:58
Tempo bench 5 sets of 4 @ 65#
WOD w/75#, reg push ups, parallette dips, row
4 rds + 2 dips at time cap
Tempo Bench Press
2 sets of 5@225#
3 sets of 5@245#
WOD
Rx+ with row
Time: DNF–5 rounds plus 1 ring dip at time cap
Wod rx+ (row)
16:20
Fell apart on last set of ring dips
Shoulder won’t let me bench…
Worked strict press at 75lbs and snatch
WOD MRX with bb push-ups from knees (shoulder) and kipping bar dips with the red band until round 5 when my shoulder shut down…then did paralettes. All rows.
Made it to 5 rds plus 4 S2O
Strength: Tempo bench press
5 sets of 4 @ 185#
WOD w/ 60# DB’s, ring dips, all row
15:47
Wod rx (Biked)
14:55
Strength: 85#, 4 reps
WOD: at time cap had 200m row and 1 round left
Finished workout after class
Tempo bench
5X3 @185
Wod RX+ W/Row
14:43
Fun workout arms are toast
Strength: Tempo bench press
5@165#, 4@165#, 3@185, 3@185#, 3@185
WOD RX w/ bike:
15:10
Bench press tempo
3 sets of 3 reps @ 85lbs
2 sets of 3 reps @ 95lbs
WOD
95lb/bar dips with red band/row
4 rounds plus 9 BB push ups
Strength:
3 sets of 3 @ 85#
2 sets 5 @ 95#
WOD RX w/Row & Parallette dips
5 + 3 bbpu
Strength: Tempo bench press
5@115#, 5@135#, 3@155, 3@155#, 3@155
WOD RX W/row:
4 rounds + 14 reps @ 18 min cap
5 rounds:
1000m SkiERG
1000m row
Strength
Used 65# DBs x 8 tempo reps, 5 strict pull-ups and 10 cal row
–
Wod
RXD with bike
17:52
Good class Mike
WOD w/95# and ring dips and all rowing
16:48