6min AMRAP:
-800m Run or Row or 2km A-Bike
-20 KBS 55/35# RX+70/55# MRX 45/25#
-Max KB Goblet Lunges (alt legs stationary)
Rest 2min
4min AMRAP:
-400m Run or Row or 1km A-Bike
-10 Deads 155/105 RX+ 185/125
-Max Hang Squat Cleans MRX 115/75
Rest 2min
2min AMRAP:
-200m Run or Row or 0.5km A-Bike
-Max Back Squats
Squats: 10 @ 225, 5 @ 245, 275, 295
DL: 10 @ 265, 5 @ 285, 315, 345
WOD Rx’d (bike)
39 lunges
12 HSC
13 squats
Back Squats @ Deadlifts (Alternating E2MOM)
10 BS@225#
10 DL@245#
5 BS@255#
5 DL@295#
5 BS@295#
5 DL@345#
5 BS@315#
5 DL@365#
WOD
As Rx’d with Row
1: 47 Goblet Lunge Steps
2: 18 Hang Squat Cleans
3: 17 Back Squats
Total Reps=82
Strength:
DL: Up to 225#
Squats: Up to 205#
WOD: KB @ 55#, Barbell @ 135#
1: 30 Goblet Lunge Steps
2: 11 Hang Squat Cleans
3: 11 Back Squats
Total: 52 Reps
Strength:
DL: Up to 225#
Squats: Up to 205#
WOD: KB @ 55#, Barbell @ 115#
1: 30 Goblet Lunge Steps
2: 10 Hang Squat Cleans
3: 15 Back Squats
Total: 55 Reps
Back Squats @ Deadlifts (Alternating E2MOM)
10 BS@225#
10 DL@315#
5 BS@275#
5 DL@375#
5 BS@295#
5 DL@405#
4 BS@315#
3 DL@435#
WOD
As Rx’d with Row
1: 35 Goblet Lunge Steps
2: 15 Hang Squat Cleans
3: 17 Back Squats
Total Reps=67
**w/ bike not row
DL 5@325
BS 1@315
Wod RX w/row
52 KB lunges
10 HSC
22 Back squats
Total reps 84
Wod mod all row
56 lunges no KB (rehabbing ankle)
14 hang squat clean 155
19 back squat 155
Took it easy on DL
BS 3@315
wod w/all row
34 lunges
10 hang squat clean
18 BS
Strength:
BS 5 reps @ 265#
DL 5 reps @ 335#
WOD Rx:
48 Lunges
9 HSC
19 BS
Total 78 reps
All row
Back Squat
10@155
5@185
5@205
3@225
DL
10@195
5@245
4@275
2@295
WOD Rx w/all rowing
40 KB lunges (3:11 on the row)
7 Hang Squat Cleans (1:35 on the row)
11 back squats (:45 on the row)
Tabata abs
Squats: 10 @ 185, 5 @ 225, 255, 225
DL: 10 @ 205, 5 @ 245, 275, 195
WOD Rx’d (bike)
24 lunges
6 HSC
9 squats
Squats: 10 @ 185, 5 @ 225, 255, 225
DL: 10 @ 205, 5 @ 245, 275, 195
WOD Rx’d (row)
24 lunges
6 HSC
9 squats
Deadlifts and overhead squats
DL
10@ 355 5@465 5@465 5@465
Ohs 5@135 5@165 5@185
Wod RX+ all row
46 goblet lunges
15 HSC
21 back squats
Total reps 82
10 back sq @ 140
10 deads @ 165
5 sq @ 160-200
5 deads @ 190-230
800m row
20 kbs @ 35lb
Max kB lung @ 20
400m row
10 deads @ 125lb
Max HSC @125 X 6
200m row
Max back squats @ 125lb X 10
First this week, been sick
Strength
E2m
10 DL 145# and 10 barbell pushups alternated with 10 bar dips and 10 barbell pushups
–
Wod mod
Bike, 115# and goblet squats
50 G squats
22 F squats
20 B squats
= 92 modified like a mutha
DL, 85,85,105,105
BS 55, 55, 65 ,65
WODS w/ all rows 25# KB, 35# hang squat cleans, DL, 75#, BS 35#
10 Lunges
10 Hang Sq Cleans
10 back squats
Strength
OHS and snatch grip DL all 5’s
95-135-165-185-215
WOD RX+
37 lunges
10 HSC
15 back squats
Back Squat
10@65
5@85
5@85
5@86
DL
10@105
5@125
5@145
5@165
WOD MRx (row)
17 KB lunges
7 Hang Squat Cleans
10 back squats