2 Rounds of:
3 Minute AMRAP of:
400 Meter run
Max rep box jumps 24/20” MRX 20/18” step ups okay
Rest 2 minutes
3 Minute AMRAP of:
100 Double Unders MRX 150 single unders
Max rep dumbbell power cleans 45/25#’s Rx+ 50/30#’s MRX 40/20#’s
Rest 2 minutes
3 Minute AMRAP of:
400 Meter row
Max rep wall ball shots 20/14# 10’ MRX 20/14 9’
Rest 2 minutes
*Athlete choice on order of AMRAP’s*
Strength: PC 5-3-2-2-1-1
135-155-175-185-205-215(f)
WOD: w/ row/row/ski (sore calf)
WBs: 39-31
Box Step ups: 31-29
DB cleans: 23-21
Totals: 93-81
Strength – worked up to 145#
Wod
26/20 Dbc
22/25 Air squats (knee killing me today)
45/37 box jumps 1st round/step ups 2nd
Great pic, Ryan!! Looking strong buddy!!
For time
800m run
(21-15-9)
KBS (53# kb)
KB SDHP
Goblet Squats
-finish w/ 800m run
17:08
…those runs were SLOW today!
PC:
1×5 @ 135
5×3 @ 185
WOD
Run/box jumps: 21/17
DUs/DB cleans w/50#: 10/10
0.6 mile bike/WBs: 25/26
Power clean up to 175#
WOD rx+
Power cleans with 30# 30 + 20 = 50
Box jumps 27 + 19 = 46
Wall balls 27 + 24 = 51
Total = 147
12 mile run
–
Strength up to 145#
Wod Rx +
Run/BJ’s: 32, 35
Dubs/pc 30#’s: 28, 29
Row/WBS: 33, 38
Total: 195 reps
Power clean
135,165,195,215,235,255(f)
Wod RX
Box jumps 60+50=110
DB cleans 31+25= 56
WB 33+35=68
Total: 234
Strength power cleans E2MOM 5-3-2-1-1-1
115-145-155-165-175-180
WOD order as written w/ 30# DBs
1: 23 and 23
2: 19 and 20
3: 29 and 31
Tabata abs
So great to see everyone!!!! Felt like some normalcy.
strength:
Power cleans up to 160#
WOD rx
Box jumps 18 + 12= 30
Wall balls 22 + 22= 44
DB cleans 21+22= 43
Total = 117
Yesterday’s wod
MRx and strict pull-ups
63 thrusters and 35 pull-ups
–
38 mile road bike
Great to ride by and the CF Jenks doors open!
Stay safe everyone
Strength power cleans
95/105/115/120/125/125
WOD
Run
Box step ups
27/23
DU
DB cleans 25#
33/25
Row
Wall balls 14#
21/15
Total = 144
No Strength
WOD
Rx+
Run/BJ=40/39=79
DU/DB=29/28=57
Row/WB=30/27=57
Round 1=99
Round 2=94
Score=193
Strength
PC 5-3-2-1-1-1
115-135-145-165-175-190(f)
WOD
12/14/12
10/15/8
Yesterday was my low macro day and I FELT it today. Sheesh
Strength power cleans E2MOM 5-3-2-1-1-1
145-155-185-205-225-245
WOD order as written w/ 95# barbell (no DB @ home)
1: 36 and 33
2: 21 and 23
3: 25 and 25
163
400m ski + 45 dbs
22-23
400m row + Wb
32-36
1k bike + box jumps
21-21
Total 155
Walked 4.5 miles with Jewel and the kids. Did 150 pushups and 150 air squats along the way 5X(30+30 unbroken)