Continuously Running Clock for Reps:
– 0:00-2:00 200m Run/Row Russian KBS
– 2:00-3:00 – REST
– 3:00-5:00 200m Row/Run R Arm KB S2O
– 5:00-6:00 – REST
– 6:00-8:00 200m Run/Row Sumo Deads
– 8:00-9:00 – REST
– 9:00-11:00 200m Row/Run L Arm KB S2O
– 11:00-12:00 – REST
– 12:00-14:00 200m Run/Row Deads
-14:00-15:00 – REST
– 0:00-2:00 200m Run/Row Russian KBS
– 2:00-3:00 – REST
– 3:00-5:00 200m Row/Run R Arm KB S2O
– 5:00-6:00 – REST
– 6:00-8:00 200m Run/Row Sumo Deads
– 8:00-9:00 – REST
– 9:00-11:00 200m Row/Run L Arm KB S2O
– 11:00-12:00 – REST
– 12:00-14:00 200m Run/Row Deads
-14:00-15:00 – REST
-15:00-17:00 200m Run/Row MUs (bar/ring) MRX C2B/Ring
-17:00-18:00 – REST
-18:00-20:00 200m Run/Row American KBS
BB Load=255/175 RX+305/205 MRX205/135
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
-17:00-18:00 – REST
-18:00-20:00 200m Run/Row American KBS
BB Load=255/175 RX+305/205 MRX205/135
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
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Temp DL w/ 225 (5 sets of 5)
*
WOD with all rowing
1: 43 max Russian KBS (55#)
2. 18 max right KB S2O (55#)
3. 20 max sumo deadlifts (255#)
4. 22 max left KB S2O (55#)
5. 16 max deadlifts (255#)
6. 6 max C2B 🙂
7: 26 max KBS (55#)
Power Snatch: 2@135, 2@135, 2@135, 1@160, 1@165, 1@165, 1@170, 1@170, 1@178.5, 1@178.5, 1@185
Tempo DL:
5×5 @ 275
WOD:
Bike/row
C2B
Participated…rest breaks are for resting, not remembering.
Temp DL
2 sets of 5 @ 315#
1 set of 5 @ 345#
2 sets of 5 @ 355#
WOD RX+ with run and row alternating
1: 31 Russian KBS
2. 22 right KB S2O
3. 13 sumo deadlifts
4. 18 left KB S2O
5. 13 deadlifts
6. 5 Ring MU
7: 29 KBS
131 Reps Total
Tempo deadlifts 5 x 4 @ 115-115-135-135-135
WOD MRx weights, all rowing
Russian KBS = 29
R arm KB s2o = 12
Sumo DL = 12
L arm KB s2o = 12
Deadlifts = 14
American KBS = 23
Forgot my six pull ups. Ha!
5 sets of 3 at 225
KoinoK practice with mirdana and jaimjaim
Tempo DL (5 x 5 at 225#)
WOD MRx Weights (w/ A Bike and Rowing Resting Foot Injury)
Russian KBS = 35
R Arm S2O = 20
Sumo DL = 15
L Arm S2O = 18
Deadlifts = 14
C2B = 12
American KBS = 25
DL’s with 135
WOD all row, 135 bb, 35 kb, pull-ups
RKBS – 37
R S2O – 12
Sumo DL – 19
L S2O – 13
DL – 16
PU – 12
KBS – 22
No Strength
Did 30 GHD’s E3MOM for 5 sets = 150
WOD
As Rx’d
1: Run/KBS=29
2: Row/KB S2O=31
3: Run/SDL=16
4: Row/KB S2O=33
5: Run/DL=17
6: Row/Ring MU=3
7: Run/KBS=21
Temp DL w/ 225 – 3 sets of 5, w/255 1 set of 3, w/255 1 set of 4
*
WOD with all rowing
1: 36 max Russian KBS (55#)
2. 25 max right KB S2O (55#)
3. 7 max sumo deadlifts (255#)
4. 23 max left KB S2O (55#)
5. 8 max deadlifts (255#)
6. 12 max C2B
7: 23 max KBS (55#)
Tempo DL (5 x 5 at 225#)
WOD MRx Weights (w/ all runs)
Russian KBS = 31
R Arm S2O = 20
Sumo DL = 10
L Arm S2O = 17
Deadlifts = 12
C2B = 10
American KBS = 20
Total = 120