Thursday, February 6, 2020

Sprint Rounds For Time: 
Rd 1 = 400m Row, Run or 1km A-Bike
-1 Rope Climb 15′ RX+ Legless MRX 10′
-15 Hang Squat Cleans
-1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 2min
Rd 2 = 200m Row, Run or 0.5km A-Bike
-10 HSPU
-15 Back Squats
-20 HRPU
Rest 2min
Rd 3 = 200m Row, Run or 0.5km A-Bike
-10 Pull-Ups
-15 Thrusters
-20 T2B
Rest 2min
**Repeat Round 1* (Compare Times)
Loads = 115/75 RX+135/95 MRX 95/65

19 thoughts on “Thursday, February 6, 2020”

  1. Alternating Back Squats and Front Squat E3MOM
    5 BS@225#
    5 FS@185#
    5 BS@275#
    5 FS@225#
    5 BS@315#
    1 FS@275#

    WOD
    As Rx’d with Row
    Everything unbroken
    1: 2:53
    2: 2:13
    3: 2:32
    4: 3:18
    Total time=16:56-6:00(rest)=10:56

  2. Alternating Back Squats and Front Squat E3MOM
    5 BS@225#
    5 FS@185#
    5 BS@275#
    5 FS@225#
    2 BS@315#
    2 FS@275#
    WOD
    As Rx’d with Row
    Everything unbroken
    Total time=17:59-6:00(rest)=11:59

    1. **Very little was actually unbroken, maybe the rope climbs and the HSPUs. That is what I get for copying over Breck’s post**

  3. Back sq 5 ea @ 85-115-125
    Front sq 5 ea @ 85-95-95

    WOD w/55#, 10’rope, 2 abmats for hspu, GHD sub for T2B

    1. 3:58
    2. 3:53
    3. 5:10
    4. 395m row @ time cap

  4. Back Squat- worked up to 195#
    Front Squat- stayed at 165#

    WOD Rx w/ AAB:
    Round 1: 3:30
    Round 2: 3:32
    Round 3: 5:06
    Round 4: 4:16

    Total time 16:24 (22:24 including rest) *missed the cap.

  5. Strength-
    5BS@135
    5FS@135
    5BS@155
    5FS@155
    5BS@175
    5FS@175

    Wod Rx- w/ Row (Modified 3 Wall Walks for 10 HSPU)
    1: 3:23
    2: 3:03
    3: 5:57
    4: 3:45
    22:08-6:00(rest)- 16:08

  6. Strength-
    5BS@135
    5FS@135
    5BS@155
    5FS@155
    5BS@175
    5FS@175

    Wod MRx- w/ Row
    1: 4:12
    2: 4:23
    3: 6:04
    4: 5:21
    26:00-6:00(rest)- 18:00

  7. Back squats: 180×8, 195×8, 220×6, 235×6
    Front squats: 140×5, 165×5, 175×5, 190×5
    WOD with 95# barbell, bike, all other movements RX’d:
    18:57-6:00=12:57

  8. Light lift day
    Back squats up to 115
    Front squats up to 115

    WOD (75lb on all)
    1.Bike
    Scaled rope
    4:57

    2. Bike
    HSPU with 2 ab mats
    3:23

    3. Bike
    8:02

  9. Back squat and front squat (lighter due to some knee pain)
    7BS @155#
    5FS @155#
    6BS @165#
    5FS @155#
    7BS @175#
    6FS @155#

    WOD Rx w/row
    1. 4:00
    2. 2:48
    3. 3:31
    Repeat of 1. 4:13
    20:32-6 rest = 14:32

    Tabata abs

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