For time:
21 Back Squats (Bodyweight/ 3/4 Bodyweight) from the floor
7 Rope Climbs, 15-ft. rope
15 Back Squats
5 Rope Climbs, 15-ft. rope
9 Back Squats
3 Rope Climbs, 15-ft. rope
21 Back Squats (Bodyweight/ 3/4 Bodyweight) from the floor
7 Rope Climbs, 15-ft. rope
15 Back Squats
5 Rope Climbs, 15-ft. rope
9 Back Squats
3 Rope Climbs, 15-ft. rope
WOD Rx’d (225 BS from floor)
DNF: finished 5 RC @ around 13:00, couldn’t clean the weight again
Strength – 5@135, 4@145, 3@155, 2@165, 1@175
WOD – Rx 11:36, 95#
Strength – Back Squat: 5 X 225#, 4 X 255#, 3 X 275#, 2 X 305#, 1 X 315#
+1 Rope Climb after each set
WOD: Rx’d 12:20 (165#)
Strength back squat 105# 10’ rope climbs
WOD 7:22
*3/4 body weight back squat 105# and 10’ rope
44/6’2”/183
Strength from floor- 5@155,4@185, from rack; 3@225,2@255,1@275
Wod Rx’d (185# barbell)
13:37
40/5’7”/165
Strength from floor- 5@155, 4@185, from rack; 3@225, 2@255, 1@275.
WOD:
All squats at 165# from floor
Set 1: 21 back squats, 3 rope climbs, 35 GHD sit-ups.
Set 2: 15 back squats, 3 rope climbs, 25 GHD sit-ups.
Set 3: as written – 9 back squats, 3 rope climbs.
Time: 14:10
Back Squat- 5@225,4@275, 2@315, 2@315,1@315
Wod Rx’d (205#)
9:57
Strength:
BS: 5@155# x 3, 5@185# x 2
—
Wod @ 185#
11:39
Strength:
BS: 155-155-155-185-185
—
Wod. Women’s Rx’d (135#)
9:16
**335# on the last set**
WOD with reverse lunge at 3/4 BW 85#
9:55
Squats
5@185-4@225-3@275-2@295-1@315
WOD w/185 – 10:04
One fan break away from sub 10…dang
Strength:
5@225
4@255
3@285
2@315
F@345
Wod rxd w/ 225 & thicc rope
2 reps remaining at cap, ~15:25 final time
Do not recommend 225
15/6, 9/6, 9 for back squats
Strength: back squats + 1 10’ leg less rope climb
5@205#
4@225#
3@245#
2@265#
1@285#
WOD 185# from floor + strict hspu
21/21
15/15
Time ran out as did my shoulders
Back squat: 5@135; 4@185; 3@215; 2@245; 1@265
*
WOD rxd: used 215#
13:40
3 mile run
Strength: Back Squat/ Legless rope climbs
5@185 – 1 legless rope climb
4@215 – 1 legless rope climb
3@245 – 1 legless rope climb
2@265 – 1 legless rope climb
1@285 – 1 legless rope climb
WOD Rx: 39/6’0”/180
10:44
44/5’7″/165
Back Squats and Rope Climb
E3MOM
5 Back Squat@135# + 1 Rope Climb
4 Back Squat@185# + 1 Rope Climb
3 Back Squat@235# + 1 Rope Climb
2 Back Squat@285# + 1 Rope Climb
1 Back Squat@315# + 1 Rope Climb
WOD
With 185#
Time: 10:33
went a little off script and did a workout that a few CFJ’ers did last weekend (shout out to Stephanie, Chrissy, and Sonya)! So I rocked this one out on muscle beach today.
Brayden
5rds for Time:
-99 DU’s
-7 burpees
-21 Thrusters (75#)
Cash Out – 1 Mile Run
39:59
Bk sq 5-4-3-2-1@85-95-105-115-125, 10’ rope
WOD w/85# & 10’ rope
10:02
Back squats with 5 strict pull-ups between sets
5@165
4@225
3@225
2@225
1@225
WOD RX: 165# barbell
14:21
115-135-155-175-195
WOD with 100# and 5 pull ups per rope climb: 7:14
Strength
Back Squat and 1 Rope Climb (modified to pulls from the ground)
5 @ 65
4 @ 75
3 @ 95
2 @ 115
1 @ 125 (smooth going up, not my max)
WOD
BS @ 65 and pulls from the ground
10:57
Back squats
5@315 4@345 3@365 2@385 1@425
Wod RX’D w/185lbs Actual body weight is 170
7:26
Squats unbroken
Fun workout today great work everyone
Extreme-super-lame-mod-wod
2 rope climbs (buy in)
21 b squats (165)
7 strict pull-ups – 14 pull-ups
15 b squats
5 strict- 10 pull-ups
9 B squats
3 strict- 6 pull-ups
= 9:33
BS up to 175
21 BS
4 rope climb
21 GHDs
15 BS
3 rope climb
15 GHDs
9 BS
2 rope climb
9 GHDs
8:4?