10 Rounds for time of:
10 T2B MRX Med ball sit-ups
10 Alternating one legged squats MRX 20 Air Squats
10 Bar dips Rx+Ring dips MRX Push-ups
10 Rounds for time of:
10 T2B MRX Med ball sit-ups
10 Alternating one legged squats MRX 20 Air Squats
10 Bar dips Rx+Ring dips MRX Push-ups
Back squat: 5@135; 5@185; 5@225; 5@245; 5@265
*
WOD modified: Did 10 rds- alternating sets/rds of
1st: 10 T2B, 20 air squats, 10 bar dips
2nd: 10 med ball (20#), 20 air squats, 10 push-ups
– finished @ 19:35
Back squats
5 @ 185, 205, 225, 245
3 @ 275
WOD w/Cossack squats (otherwise Rx’d)
7 rounds + 3 squats
Back squats- stayed light today. (LBS)
5 sets of 5@225
Wod Rx+ (ring dips and pistols) 20 min cap
8 rounds+ 3 pistols
Back squats felt super heavy today
5@ 135, 145, 155, 165
2@ 180
Wod rx+ (t2b, pistols, ring dips)
19:14
I was at 8:50 when I finished 5 rounds so knew I had to keep moving on pistols/t2b bc the ring dips definitely got harder the 2nd half of the workout. Always fun working skills though!
WOD mods
-10 V-ups
-20 air squats
-10 push-up
11:49
Back squats
5@ 225, 255, 285
3@ 315
Wod rx
20:49
No Strength
WOD
As Rx’d
Everything unbroken
1st 5 rounds of bar dips were strict, and 2nd 5 rounds of bar dips were kipping.
Time: 15:18
Back squats – stayed light
5 sets of 10 @ 85#
WOD = 9 rds + 4 WB sit-ups
Odd rds:
10 WB sit-up, 10 pistol attempt, 10 parallette dip
Even rds:
10 WB sit-ups, 20 air squats, 10 push ups
Back squat:
5@135#
5@185#
5@215#
5@235#
1@255#
WOD:
5rnds 10 t2b, 20 squats, 10 bar dips
1rnd 10 wbsitups, 20 squats, 10 bar dips
WOD
T2B
Jumping lunges
Bar dips
16:21
Strength: Back Squat
Sets of 5 @ 225, 235, 245, 255
WOD Rx+
17:40
Back squats- worked up to 215#
Wod Rx+ (ring dips and pistols) 20 min cap
7 rounds+14
BS – 135, 145, 155, 165, 175
WOD RX w/ Strict Bar Dips: 7+21
Back squats
5@225
5@255
5@275
5@295
6@315
Wod RX + (ring dips)
15:40
BS – 135, 145, 155, 165, 175
Wod rx
9 rds + 1 pistol
Strength back squats
75/85/95/105/115 max reps-8
Wod 10 T2B
20 air squats
10 pushups
18:44
Back Squats
5 @ 135
5 @ 155
5 @ 165
5 @ 185
6 @ 205
WOD
100 sit ups 14lb wb
50 r/l single leg squat/ 50 air squats
50 bar dips with band/ 50 push ups
Squats
5@225-240-255-270-295
WOD mrx w/ assisted pistols
-15:26
WOD w/t2b, 20 air squats, strictl bar dips
7 rounds
B squat
235# x 5 reps last 3 sets
–
Wod mod
10 V ups
10 med ball front squats
10 bar dips
12:42
Back squats- up to 205#
Wod Rx+ (ring dips and pistols) 10 rounds
19:01