3 RFT:
-600m Run-Row or 1.5km A-Bike (can mix up)
-21 KB SDHP
-15 Russian KBS
-9 Goblet KB Sit-Ups
-6 KB Goblet Step-Ups 24/20″ MRX 20/18″
KBs = 55/35# RX+ 70/55# MRX 45/25#
3 RFT:
-600m Run-Row or 1.5km A-Bike (can mix up)
-21 KB SDHP
-15 Russian KBS
-9 Goblet KB Sit-Ups
-6 KB Goblet Step-Ups 24/20″ MRX 20/18″
KBs = 55/35# RX+ 70/55# MRX 45/25#
DL 5 @ 315, 335, 355
Sumo DL: 3x 5 @ 315
WOD Rx’d (bike)
14:08
Strength-
First set of DL and SDL @245. All the rest at 275
Wod Rx- All AAB
14:49
DL 135# x 10 each set, with 10-15 pushups and 5-10 pull-ups
–
Wod Mod bc I used red box
55#, biked all
14:14
DL 155-165-175
WOD w/ row, 35#
14:43
DL 5 @ 375, 405, 425
Sumo DL: 5 @ 375, 405, 425
WOD Rx’d (run)
16:42
DL 5 ea @ 175-185-200
Sumo DL 5 ea @ 175-185-200
WOD MRx 17:47 (all rowing)
Fun WOD!
Strength was actually 175-195-210 (math!)
Strength:
DL & Sumo DL sets of 5 up to 335#
WOD Rx (row, run, bike)
13:33
Strength 165-195-205
Wod rx w/ row and ab mat for sit ups
14:44
Strength-
First set of DL and SDL @225. All the rest at 255
Wod Rx- All AAB
15:24
Simple, but effective. I liked this one.
Strength DL/SDL 5 x 5 @ 185, 225, 245
WOD Rx w/ Row:
16:50
DL & SDL
5@295,315,335
Wod RX w/ row
13:08
I’m going to start using a lighter kettle bell to push you harder going forward!! HAHA
Strength DL/SDL 5 x 5 @ 185, 225, 245
WOD Rx w/ Row:
17:50
Deadlift and Sumo Deadlift (alternating E2:30MOM)
5 DL@315#
5 SDL@315#
5 DL@365#
5 SDL@365#
5 DL@405#
5 SDL@405#
WOD
As Rx’d with Row
Time: 15:28
5 DL @225#
5 SDL @225#
5 DL @245#
5 SDL @245#
4 DL @285#
4 SDL @275#
WOD w/row and anchors for goblet sit-up
14:23
WOD rx unanchored sit ups with ab mat
15:03
dead 5@225
sumo 5@315
dead 5@335
sumo 5@335
dead 5@355
sumo 3@355
Wod Rx- row/bike/row
14:31
Deadlift and sumo deadlift
5DL @425
5 Sumo @375
5DL @445
5 sumo @375
5 DL @475
Wod RX’D W/Bike
13:05
Strength:
DL up to 275, SDL up to 245
WOD RX with bike and used an ab mat
13:46
Strength front and back squat
10@225 8@275 8@285 8@290
5@195 5@225 5@255 5@275
WOD RX’d with bike
13:01
Did this WOD on February 6
25# KB, 20″ box, rowed
21:45