2 Rounds for time of:
200 Meter run
7 Squat Cleans 135/95# Rx+155/105# MRX 95/65#
Rest 2 Minutes
2 Rounds for time of:
50 Double Unders
7 Thrusters
Rest 2 Minutes
2 Rounds for time of:
200 Meter row
7 Overhead Squats
*Athletes choice on order of WOD’s*
2 Minute rest
10 Minute time cap:
Establish 3 RM OHS from the ground
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Rx’d
OHS
Thrusters
Squat cleans
15:58-4:00=11:58
Did 3 OHS @ 155 and called it good
WOD 85# in order
15:40 – 4 mins = 11:40
3 RM OHS 110#
WOD: as Rx’d OHS, Thruster, Squat Cleans
13:51 total time -4:00 = 9:51
Strength:
3 RM OHS = 155# X 3, 175# X 3
Wod Rx’d in order as written
15:34. Ohs weren’t good today
3 rep OHS max from floor
2@175, dropped the 3rd coming back up
Wod
Used 115#
12:13 – 2:00 = 10:13
—
OHS 3 RM
175#
S/B minus 4:00 KevO
Ah, that’s right, thank you!!
WOD Rx as written but with bike instead of run on the 1st one
12:07-4 rest= 8:07
1: 2:42
2: 2:37
3: 2:48
155# on final 3RM OHS from the floor (did 115,135 and 155)
Tabata abs and GHDs
WOD
2 Rounds for time of:
200 Meter run
7 Squat Cleans @95#
4:04
Rest 2 Minutes
6:04
2 Rounds for time of:
50 Double Unders
7 Thrusters @95#
10:45
Rest 2 Minutes
12:45
2 Rounds for time of:
200 Meter row
7 Overhead Squats @95#
16:44
2 Minute rest
18:44
10 Minute time cap:
Establish 3 RM OHS from the ground
3@135#
3@155#
WOD rx 13:17, worst dubs of my life.
Row/OHS – 2:42
Dubs/Thrusters – 2:40
Run/Cleans – 3:55
Minus rest 9:17
3 OHS at 175. Only did 1 attempt, maybe should’ve tried more.
WOD: as Rx+ OHS, Thruster, Squat Cleans
12:16 total time -4:00 = 8:16
Strength:
3 RM OHS = 185# x 3; 205# x 3; 225# x 1
Wod. MRx.
11:40 – 4:00 = 7:40
—
OHS 3 RM
175#
Wod as rx’d- thruster, squat clean, OHS
11:58 – 4 = 7:58
–
3 RM OHS from the ground
115, 125, 135, 145 failed 3rd rep
Such a fun noon!! Great push girls, fun lifting at the end 🙂
WOD RX+ *(subbed bike for run)
1. DU/Thruster : 1:28
2. Bike/SquatClean: 3:02
3. Row/OHS: 1:39
Total: 7:10 + 4:00(rest) = 11:10
Stregnth
OHSx3: 205-225
Wod as rx’d- OHS, SC, Thruster
11:36 – 4 = 7:36
–
3 RM OHS from the floor (snatch) 115-125
135 from rack
WOD
Rx+
Everything unbroken
Row/OHS=2:34
Run/SC=3:02
DU/Thruster=2:11
Total time: 11:47-4:00(rest)=7:47
3RM OHS
3@205#
2@225#
2@225#
WOD
2 rounds
200m run
7 squat cleans @ 95lbs
2 rounds
100 singles
7 Thrusters @ 95lb
2 Rounds
200m row
7 OHS @ 95lbs
3 OHS max 3 reps @ 115
1 OHS @ 125
1st Time 4:23
2nd time 2:51
3rd time 4:45
Thanks for letting me drop in CFJ!
Fun class Shannon!
WOD 15:04-4:00, 11:04@ 85#
OHS 3@ 105, 2@ 115
Wod RX
1. Row OHS 2:24
2. Dubs thrusters 1:56
3. Run SC 3:08
Total: 11:28
Finisher
3 @ 215
WOD Rx- 12:58. Bottom up.
Finisher 3 OHS @ 135
Wod rx
Dubs, run, row
12:44-4:00
8:44
OHS
155# at 10 min cap and kept going
160# x 3
failed 170# jerk
WOD: 95#
1. DU+Thrusters: 6:00
2. Row+OHS: 11:07
3. Run +Squat Clean: 17:50
17:50-4:00=13:50
Strength:
3@145#
3@166#