6min AMRAP:
-6 Front Squat 95/65 RX+115/75 MRX 75/55
-6 Push Press
-6 Back Rack Lunges (alt/sta)
Rest 3min
6min AMRAP:
-6 Hang Power Cleans
-6 Front Rack Lunges (alt/sta)
-6 HSPU RX+ 36′ HS Walk MRX 2/4″ Rise or 2 Wall Walks
6min AMRAP:
-6 Front Squat 95/65 RX+115/75 MRX 75/55
-6 Push Press
-6 Back Rack Lunges (alt/sta)
Rest 3min
6min AMRAP:
-6 Hang Power Cleans
-6 Front Rack Lunges (alt/sta)
-6 HSPU RX+ 36′ HS Walk MRX 2/4″ Rise or 2 Wall Walks
BS/lunge, FS/lunge:
5/4 @ 145, 3/2 @ 185
OHS/lunge:
5/4 @ 95, 3/2 @ 145
WOD Rx’d
6 rounds
4 rounds
BS/back rack lunge; FS/front squat lunge; OHS/OH lunge. Used 95# for all sets
5/4; 3/4
*
1st AMRAP rx: 6 rounds
2nd AMRAP: rx weight. Subbed 2 wall walk for HSPU- 3 rounds
Strength-
Back squat/lunge 5/4- 135#. 3/2- 155#
Front squat/lunge- same
OHS/OH lunge 5/4- 115#. 3/2- 135#
Wod Rx-
1) 6 rounds
2) 4 rounds + 4 HPC’s
6 FR lunges@65, 6 PP, 6 BR lunges
5 + 6 PP
6 HPC, 6 FR lunges, 10 pushups
5
BS/lunge, FS/lunge:
5/4 @ 65 3/2 @ 85
OHS/lunge:
5/4 @ 35 3/2 @ 55
WOD 1 MRx
5 rds + 3 Fr sq
WOD 2 MRx weight, hspu 1 rd, sketchy wall climbs for the others
3 rds + 3 FR lunges
Strength-
Back squat/OHS 5/4- 115#; 3/2- 185#
Front squat/OHS- 5/4- 115#; 3/2- 185#
OHS 9-115#; 5 – 135#
Wod Rx but sub’d OHS for all lunges
1) 6 rounds plus 3 FS
2) 4 rounds + 6 HPC + 6 OHS
Strength E2:30MOM (from the floor)
5 Back Squat into 4 Back Rack Lunges@205#
5 Front Squats into 4 Front Rack Lunges@185#
5 OHS into 4 OHS Lunges@155# (squat snatched into)
3 Back Squats into 2 Back Rack Lunges@225#
3 Front Squats into 2 Front Rack Lunges@205#
3 OHS into 2 OHS Lunges@185# (squat snatched into)
WOD
As Rx’d with load and Rx+ with 36′ Handstand Walk on 2nd WOD
Everything unbroken
1: 7 Rounds + 2 Front Squats
2: 5 Rounds + 2 HPC
Strength:
5 back squat, 2 lunges @165
5 front squat, 4 lunges @125#
5 ohs, 4 lunges @95#
3 back squat, 2 lunges @ 145
3 front squat, 2 lunges @ 145
3 ohs @ 145, 2 lunges @95
WOD Rx.
1. 4 rnds + 1 lunge
2. 3rnds even
Strength-
Back squat/lunge 5/4- 115#. 3/2- 115#
Front squat/lunge- same
OHS/OH lunge 5/4- 115#. 3/2- 115#
Wod Rx-
1) 4 rounds + 15
2) RX+: 3 rounds
(Worked on HS walk 36′)
**Good job Rachel**
Strength & Conditioning
-the strength sets
-strict pull-ups
-over the bar burps
WOD MRx (**wall walks in place of HSPU)
1) 5rds + 3 Lunges
2) 4rds + 1 Lunge
jamie – she dishes out nightmares in her spare time! top notch!
thanks breck!
Strength:
5 back squat, 2 lunges @135
5 front squat, 4 lunges @135#
5 ohs, 4 lunges @95#
3 back squat, 2 lunges @ 135
3 front squat, 2 lunges @ 135
3 ohs @ 145, 2 lunges @75
WOD Rx.
1. 5 rnds + 7
2. 4 rnds + 8 (PP instead of HSPU)
WOD Rx (**2 wall walks in place of HSPU)
1) 4rds + 2 FS (right shoulder pain)
2) 4rds + 6 HPC
Strength E2:30MOM (from the floor)
5 Back Squat into 4 Back Rack Lunges@ 125#
5 Front Squats into 4 Front Rack Lunges@ 115#
5 OHS into 4 OHS Lunges@ 95# (squat snatched into)
3 Back Squats into 2 Back Rack Lunges@145#
3 Front Squats into 2 Front Rack Lunges@135#
3 OHS into 2 OHS Lunges@115# (squat snatched into)
WOD
As Rx’d with load and Rx+ with 36′ Handstand Walk on 2nd WOD
8 rds + 4 FS
5 rds + 6 FR lunges
Thanks everyone for making sure I beat Breck!
You killed it today, Jamie!!
WOD rx
Either 6+16 or 7+16.. that’s my score keeping without marking rounds
Then 4+5 with handstand walks
Strength
135-135-95
155-155-115
—
Wod. Rx+
1) 4 rounds
2) 3 rounds + 12’ HS walk
Strength: 2 rounds of
BS/BL 5/4 @ 165#
FS/FL 5/4 @ 135#
OHS/OHL 5/4 @ 95#
WOD Rx: (w/ handstand walks on 2nd WOD)
6 rounds + 6 FS
3 rounds
Strength:
Back squats: 180×8, 195×8, 220×6, 235×6
Front squats: 165×5, 175×5, 185×5, 200×5
WOD 1 RX: 5 rounds
WOD 2 RX barbell with handstand walk: 3+5′ HS walk
strength
135 on the 5/4 rep combos
185 on 3/2 rep front and back squat lunge combos
155 on 3/2 rep overhead combo
WOD Rx+
5 even
3 rounds 11 reps (5 lunges)
Strength
135-135-95
155-155-115
—
WOD RX
4 + 15 rounds
2 rounds (HSPU/HRP)
Squats and Lunges
BS & BR Lunges 5/4@105 3/2@115
FS & FR Lunges 5/4@115 3/2@125
OHS & OH Lunges 5/4@105 3/2@85
WOD Rx
7 + 6 FS (set BB down after round 5 but not again)
3 + 6 HPC
Tabata abs thanks for joining me V