For time:
400 Meter run
21 Deadlifts 155/105# Rx+185/105# MRX 135/95#
400 Meter run
18 Hang Power Cleans
400 Meter run
15 Front Squats
400 Meter run
12 S2O
400 Meter run
9 Ground to Overhead
For time:
400 Meter run
21 Deadlifts 155/105# Rx+185/105# MRX 135/95#
400 Meter run
18 Hang Power Cleans
400 Meter run
15 Front Squats
400 Meter run
12 S2O
400 Meter run
9 Ground to Overhead
WOD Rx’d
18:36
4 rounds of 5DL,4HPC,3FS,2S2O,1G2O complex- 115,135,135,155
Wod Rx’d
18:00
DL-unbroken
HPC- 12/6
FS- 10/5
S2O- 6/4/2
G2O- singles (C&J)
Wod with 135# and air bike
= 14:40
Strength:
4 rounds of 5DL,4HPC,3FS,2S2O,1G2O complex- worked up to 155. Shoot-throughs – 7,5,5,5.
WOD:
Went MRx. Caught a little flak from the rowdy 6am crew 😉 but my shoulders thanked me for it.
Time: 19:47
Strength:
4 rounds of 5DL,4HPC,3FS,2S2O,1G2O complex- worked up to 195. 100m run. Shoot-throughs – all 5s.
WOD:
RX+
Time: 19:04
Strength
1 round @ 85# 3 @ 95# rounds
4-5 shoot throughs
WOD MRX 95# 21:39
Activator
-45/65/95/115
-5 shoot thru’s
-100m jog
—
Wod. MRx.
16:57
Activator
-65/95/95/115
-5 shoot thru’s
-100m jog
—
Wod. RX
19:48
6 mile run
–
Activator Complex: 85-95-105-115
–
Wod as rxd
16:06
Sheeesh kabob felt that heat. HR got to 190 ha!
Activator 55-60-65-70-75
Wod with 85#
23:38
I’m calling that activator WOD 1…lol
WOD 1 (95# for the first two rounds….then 115#, runs, and 5 pass throughs)
WOD 2 (115# – legs are jelly from the 2,547 wall balls i did yesterday)
*all bike
17:04
fun class – thanks breck! way to kill it on muscle beach, Nicole!
Activator
4 Rounds
1st min: 5 DL’s, 4 HPC, 3 FS, 2 S2O, 1 G2O (95/135/165/185)
2nd min: 100 Meter run (50 meters down, 50 meters back)
3rd min: 5 Shoot throughs with push-up and dip
4th min: Rest
WOD
As Rx’d
Everything unbroken
Time: 15:00
4 rounds of 5DL,4HPC,3FS,2S2O,1G2O complex- 115,135,135,155
Wod MRx’d (135#)
19:29
DL-7/7/7
HPC- 6/6/6
FS- 10/5
S2O- unbroken
G2O- singles (C&J)
400m runs were pretty slow toward the end.
Strength:
4 rounds of 5DL,4HPC,3FS,2S2O,1G2O complex
75-105-135-155
WOD MRx (135#)
17:26
Activator w/65#
WOD 65# run,run,row x 3
18:12
WOD w/ assault bike and 85#
14:44
Did this one solo on muscle beach — wowza! Ryan A. you absolutely need to put RX’d ++ on every WOD you do out there!
As Rx’d
23:38
Fun one! Looking forward watching my evening crew! 😉
WOD 105#
Subbed DL for front squats. 18:59
Wod RX
15:34
Wod rx* (bike-run-bike-run-bike)
14:39
Felt good to finally run even though it was slow
19:26 rx all runs except last did row
95-105-115-125, 100m, 3 shoot throughs
RX 14:26
Wod as rxd
22:07
So hot
Used the activator as a warm up.
WOD rx – 19:38
Runs were extremely tough
Activator with bike:
95, 115, 135, 155
WOD RX:
21:57
WOD
23:47
200m runs on all
105lbs on movements
Activator
-95/115/135/135 All unbroken
-5 shoot thru’s
-100m jog
—
Wod. MRx.
12 STO unbroken, did not finish, too HOT
Mrxd
23:38
Strength
95-105-115-125; 100m rows and 4 shoot throughs
WOD w/105 and rowing
13:31
DL (12-9), HPC (10-8) and the rest unbroken
KP Tabata abs
Activator Complex: 85-95-105-115
WOD w/ 105# ran 2 rounds, rowed the last three.
22:02
The heat is killing me.
Wod w/ 95# and all runs
23:16
did this on 7/5/2020. did rxd. 25:35