9-12-15-18-21 reps for time of:
Wall ball shots 20/14# 10/9’ Rx+ 20/14# 11/10’ MRX 20/10# 9’
Pull-ups Rx+C2B MRX Ring rows, banded or jumping pull-ups
Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
9-12-15-18-21 reps for time of:
Wall ball shots 20/14# 10/9’ Rx+ 20/14# 11/10’ MRX 20/10# 9’
Pull-ups Rx+C2B MRX Ring rows, banded or jumping pull-ups
Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
Back Ext: 15/15/10/10
WODrx: 12:43
Front Squat from the floor
7@135-155-165-175-185
WOD rx – 11:17
Front Squats – 7 x 95, 105, 115, 125, 135
WOD Rx 12:46
FS from rack-
7@135,155,185,205. 5@225
Wod Rx’d
11:21
20:10 RX’D, plus did all strict pull ups
FS from floor
5 x 7 @ 185
WOD w/70KB (rest Rx’d)
18:58 (pretty sure the cap is 18:00…not happy that it kept running)
haha – I’m with you on that last part!! Great work, Pete.
Front squat
7 reps at 105-125-140-140-140
Wod as rxd
9:29
12:41 or 12:45 unsure. Rx
9:30
Front squat sets @85
WOD RX
17:10
Noon
3 rounds
25 GHD
25 pushups
5 rounds
10 burpee
50’ OH DB walking lunge @25
28:53
5 minutes laying on the ground
Strength
95-125-155-185-215
Wod rx
10:55
Strength: sets of 7 Front Squat
135-155-175-195-205
WOD Rx:
11:20
Front squat 7 ea @ 55-65-75-85-95
WOD MRx w/jumping plu
15:01
Front Squats – 85-95-105-125-135
WOD rx – 13:13
Strength & Conditioning
E3MOM – 5rds
-7 Front Squats (95#) which is about ~50% 1RM
-10 Burpees
WOD – Rx
19:4something
There’s awful and then there was the show I put on at noon today….good grief it was pitiful.
Thanks Breck for putting together that anti-alonso wod!
Front Squats
E3MOM
7@135#
7@185#
7@205#
7@225#
7@255#
WOD
As Rx’d
Everything unbroken
Time: 11:47
Front squats
135,185,185,205,225
Wod RX
9:39
Front Squats
5 Sets of 7 E3MOM
All 85#
Wod
Wall Ball 10#
Pull Ups
KBS 35#
15:07
Strength
95-105-115-125-135
Wod rx
10:35
Front squats
7@185
4×7@225
Wod RX
9:50
Right knee extremely swollen today. Did not push it to hard.
Strength: FS up to 175#
WOD: Rx
First three rounds as written. Knee couldn’t handle it. Switched to GHDs for the final two rounds (18 & 24 GHDs), pull-ups and KB swings.
Time – 12:49
Front Squats
125-135-145-155-165
WOD Rx
9:40
Summer power abs w/Chrissy
105-125-135-145-155
RX 9:12
Garage wod RX’d
13:55
Front Squats from the ground (Squat Clean)
225-245-265-285-305
No misses
Wod RX+
14:41
Reps unbroken
Strength
95-125-155-185-215
Wod rx
12:11
FS
7-6-5-4-3
135-155-175-205-225
—
Wod. Subbed strict PU’s 5-6-7-8-9 for each round
10:40
WOD RX 13:03
FS.
135,135,155,155,175
WOD
Pull ups on set of 9, ring rowed remainder
17:27