6min AMRAP:
-40 Doubles
-4 Power Cleans 135/95 RX+ 185/125 MRX 95/65
-4 Hang Power Cleans
REST 3min/Adjust Weights
6min AMRAP:
-12cal Row or A-Bike
-6 Hang Power Cleans 165/115 RX+225/155 MRX 135/95
-3 Bar Facing Burpees
*Athletes Choice on which AMRAP to start*
Power clean: 3 sets of 3 – 135
HPC: 3 sets of 2 – 165
PC to HPC: 5 sets of 1 – 2 sets w/ 185, 3 sets w/205
*
Did AMRAP rx (12 cal row, 6 HPC, 3 Bar facing burpees)- 4 rounds + 8 cals
Modified 2nd AMRAP (40 barbell skier jumps, PC/HPC w/ 135) – 6 rounds
PC 3-3-3 @ 65-75-85
HPC 2-3-2 @ 90-95-100
PC to HPC 5×1 @ 100
WOD 1 w/singles & 65#
4rds + 25 singles
WOD 2 w/85#
3 rds + 11 cal
Strength-
PC- 3-3-3 all T&G at 185
HC- 2-2-2 all at 185
PC to HC- 1-1 @ 185 1-1 @ 205
Wod Rx- heavy first
1) Wod 2- 4 rounds
2) Wod 1- 3 rounds + 40 DU’s
AAB on Wod 2
Power Clean
3-3-3 @95
HPC
2-2-2 @115
Power clean to HPC
@ 135. Failed HPC on 3/5
WOD 1
8 cal bike subbed for DU’s, 95#
3 rds + 3 HPC
WPD 2
Row, 115#
2 rds + 1 HPC
Strength
PC 3-3-3 135#
HC 2-2-2 135#
PC + HC 1-1-1-1-1 145#
WOD RX
WOD 1 first: 6 + 7 dubs
WOD 2: 3 + 19 (1 burpee)
Miranda & Breck are too fast! Fun workout!
WOD 2 w/row calories
Strength:
PC 3×3 @ 155
HPC 2×3 @ 175
PC&HPC @ 185
WOD RX Heavy First
WOD 2:
4+1
WOD 1 w ABike:
3+12 cal
WOD 2: Row
4 + 1 HPC (4 +13)
Strength-
PC- 3-3-3 @ 95-95-115
HC- 2-2-2 all @ 125
PC to HC all @ 135
Wod Rx w/ 80 singles for DUs. Did heavy first :/
1) Wod 2- 4 rds + 12 cals
2) Wod 1- 4 rds + 40 singles
Strength:
PC 3×3 @ 165
HPC 2×3 @ 165
PC&HPC @ 185
WOD MRX(ish)
WOD 1: 115#
3+28 dubs
WOD 2 w ABike: 135#
3+7 cals on bike
*back was a little spicy today
Power Clean TnG
3@185# EMOM for 3 min
Rest 2 min
Hang Power Clean
2@205# EMOM for 3 min
Rest 2 min
Power Clean + Hang Power Clean EMOM
1st min=225#
2nd min=235#
3rd min=245#
4th min=255#
5th min=265# (Power Clean Only)
WOD
As Rx’d as written
1: Rounds=6+7 DU’s
2: Rounds=4 with row
Wod RX
1. 5+1 power clean at 135
2. 4+3 calories row
Strength
upto 175
—
Wods.
2) 12 cal Skierg/6 HPC @ 135/3 HSPU
4 rounds
1) 40 dubs/4 PC @ 95/Strict Press
4 rounds + 38 dubs
Strength
SC 3 sets of 3@135#
HSC 3 sets of 2@155#
SC into HSC 5 sets @175#
WOD
12 cal AAB, 6 HPC@155#, 3 BF burpees:
3 rds + 15 (3HPC)
40 DU, 4 PC, 4 HPC (both @135#):
3 rds + 40 DU
Started at 95 and worked up to 145 successfully. Failed hang on 155.
WOD RX was written
1. 6+10
2. 3+12
Strength:
PC- 3-3-3 (155, 155, 185)
HC- 2-2-2 (155, 185, 185)
PC to HC- 1-1 (185, 205 (f) hang, 205, 205)
Wod RX with heavy first and A bike for Cals:
1) 3+9
2) 4+11
Strength:
3’s@185#
2’s@205#
3×1@215# (failed all the hang cleans)
3×1’s@165#
WOD 2 Rx: 3rnds + 3cal
WOD 1 Rx: 2rnds
Strength all sets TNG
Power Clean
3 sets of 3 @225
Hang Power Clean
3 sets of 2 @255
Power clean to hang power clean
1+1 @275
1 PC @305 failed the hang
Wod RX+ as written w/bike
4 Rounds + 40 DU
3 Rounds even unbroken on hang cleans
Strength
Power Clean 3-3-3 @125#
Hang Power Clean 2-2-2 @145#
PC to HPC 1-1-1-1-1 @155-165-165-170-170
WOD Rx as written w/row
1. 4 rounds
2. 3 rounds + 6 cals
Tabata abs w/ Nikki, Shan and Chrissy!
Great job 4:30!
WOD rx’d starting with second one
3rds+4cals
4rds+3PC
Should have gone in order written…