5 Rounds of:
2 Minute AMRAP
12 Wall Ball Shots 20/14# 10/9’ Rx+30or25/20# 10/9’ MRX 20/10# 9’
6 On and over the box jumps (box facing) 24/20” MRX 20/18”
Rest 1 minute between rounds
5 Rounds of:
2 Minute AMRAP
12 Wall Ball Shots 20/14# 10/9’ Rx+30or25/20# 10/9’ MRX 20/10# 9’
6 On and over the box jumps (box facing) 24/20” MRX 20/18”
Rest 1 minute between rounds
Back squat
20 @ 255
WOD Rx’d
2+7
2+5
2+3
2+4
2+2
201 total reps (I think)
Back squat
5@ 115
4@ 125
3@ 145
2@ 170
20 @ 150 (72% of 1RM)
–
Wod as rxd
1) 3 + 1
2) 3 + 3
3) 3 + 2
4) 3 + 2
5) 3 + 2
Total 280 reps
Legs are toast
Back squat
275 x 2 reps
20 @ 225
WOD Rx’d
2+6
2+0
2+0
2+0
2+7
Strength Back squat
Shout out to the guys for doing math for me
5@100
4@120
3@140
2@160
20@100
WOD 14#Wallball and step up and over
2+12
2+10
2+12
2+10
2+10
Back squat
5@ 185
4@ 205
3@ 225
2@ 275
20 @ 225 (80% of 1RM) Pr
–
Wod as rxd
1) 2+17 (1 rep shy of 3 rounds)
2) 2+12
3) 2+7
4) 2
5) 2+1
Total 217 reps
Ignore the second post. Computer issues
Back squat
5@ 185
4@ 205
3@ 225
2@ 275
20 @ 225 (80% of 1RM) Pr
–
Wod as rxd
1) 2+17 (1 rep shy of 3 rounds)
2) 2+12
3) 2+7
4) 3 + 2
5) 3 + 2
Total 280 reps
WOD modified:
10#DB thrusters sub for WB; 18” step
1. 2 rds + 5 thrusters
2. 2 rds + 4 thrusters
3. 2 rds + 4 thrusters
4. 2 rds + 2 thrusters
5. 2 rds + 1 thruster
Strength
Back Squat E2:30MOM
5@85
4@105
3@125
2@140
20@95
WOD
10# WB to 9 Ft, 20″ Box Jump Overs
2+4
2+3
2+2
2+3
2+4
196 Reps
Bask squats
20@275 80% of max
Wod RX
1.2+4 box jumps
2.2+4 wall balls
3.2+8 wall balls
4.2+10 wall balls
5.2+1 box jump
WOD subbed pegboard for WB
1. 2.5 ascent
2. 2 ascent
3. 1 ascent
4. 1 ascent
5. 1 ascent
Back squats:
5@135, 4@185, 3@215, 2@245
20@205
WOD: Rx but knee too sore after two rounds. Did bike for last three
1: 2+6wb
2: 2
3: 20cal
4: 22cal
5: 24cal
Strength & Conditioning:
E2:30MOM – 4rds
5 back squats (115#) ~50% 1RM
10 GHDs
5-8 cal on bike
**5th 2:30 round did 10reps at 115#
WOD: Rx
1: 2 + 1
2: 2 + 1
3: 2 + 1
4: 2 + 1
5: fell apart….1 + 12
wallballs….ugh…
Back Squats
5@95, 4@125, 3@155, 2@170
20 @ 135
WOD rx
1. 2+9
2. 2+7
3. 2+6
4. 2+4
5. 2+6
Total 212
Wod as rxd
1) 2+3
2) 2+5
3) 2+1
4) 2+3
5) 2+3
Total= 195 reps.
Back Squat
155-195-225-275
20 Rep @ 155# (~50%)
—
Wod. Rx’d.
2 + 17 reps
2 + 6 reps
2 + 8 reps
2 + 4 reps
2 + 4 reps
Total = 219 reps
Back Squat
155-195-225-275
20 Rep @ 155# (around 50%). R. Knee felt great.
WOD: Rx’d
Total Reps: 187
Lower back got so tight by round 3 it was hard to move. Fun WOD!
Back Squat
155-195-225-275
20 Rep @ 175#
—
Wod. Rx’d.
3
2 + 12
2 + 7 reps
2 + 5 reps
2 + 4 reps
Total = 226 reps
Back squat
20 @ 275
WOD Rx’d
2+13
2
2+4
2+2
2+9
Strength
105-125-145-146 20 @ 130
Wod rx
2+ 4 BJ
2 + 7 WB
2 + 5 WB
2 + 5 WB
2 + 5 WB
Reps- 220
Amazing job, Molly!
Back Squats
5@185#
4@225#
3@255#
2@285#
20@225#
WOD
As Rx’d
1: 3 Rounds=54 reps
2: 2+2 Box Jumps=50 reps
3: 2+10 Wall Balls=46 reps
4: 2+7 Wall Balls=43 reps
5: 2+7 Wall Balls=43 reps
Total reps=236
Strength
135-225-275-305-305(5)
Wod rx
1. 3+7 (61)
2. 2+9 (45)
3. 2+9 (45)
4. 2+11 (47)
5. 2+13 (49)
Total: 247
Strength: Back squat
5@155, 4@185, 3@225, 2@245, 15@215
WOD Rx:
1. 3 rds + 1
2. 3 rds
3. 3 rds
4. 3 rds
5. 3 rds
Total reps: 271
5@35
4@40
3@55
2@65
20@45
WOD:
1:2+5=41 reps
2:2=36 reps
3: 1+10=28 reps
4:1+9=27 reps
5:1+12=30 reps
Total reps=145
Back squat:
4@185, 3@215, 2@245, 2@275, 20@215
WOD RX:
2 rounds on all
20RM @345lbs (20lb pr from last time)
Wod RX’D
1.) 3 Rounds
2.) 3 Rounds
3.) 3 Rounds
4.) 3 Rounds
5.) 3 Rounds + 5WB
Total reps = 275
20RM @95#
Backsquat
5 @ 95#
4 @ 105#
3 @ 125#
2 @ 145#
WOD @ 14# and 20″ box step overs
1 = 2
2 = 1+7WB
3 = 1 + 8WB
4 = 1+ 6WB
5 = 1 + 7WB
Back Squat
155-195-225-275
20 Rep @ 165#
—
WOD: Rx’d.
2
2
1 + 15
1 + 15
2
Total = 174 reps
Back squats
5@135; 4@165; 3@185; 2@185; 20@205
Wod RX
1. 2+ 3 box jumps : 51
2. 2+10 WB; 46
3. 2+ 8 WB; 44
4. 2+ 5 WB; 41
5. 2+ 6 WB; 42
total= 224
Back Squats
10@135
5@155#
4@185#
2@225#
1@235#
20@135#
WOD
As Rx’d
1: 3 Rounds=54 reps
2: 2+5 Wall Balls=41 reps
3: 2+2 Wall Balls=38 reps
4: 2 Rounds =36 reps
5: 2+2 Wall Balls=38 reps
Total reps=207
Good mornings in place of back squats.
20 reps@95
Not full depth squats on WB because of knee
1. 2+12
2. 2+6
3. 2+4
4. 2+7
5. 2+7
Total reps: 216
also step-up and over…
Strength
25 cal bike – 50 back squats 135# – 25 cal bike
= 6:10
–
Wod
Sub 8 stepups for the 6 up and over
I got 2 rounds every 2 mins
= 10 total
Back squat
135-165-190-215
20@150#
WOD Rx
1. 2+2 over box jumps
2. 2+1 OBJ
3. 2+2 OBJ
4. 2+12 WB
5. 2+12 WB
245 reps
Thought I did real good until I saw Georgie’s awesome score!
KP power abs
WOD RX
20lb wallball/ 20’ box jump overs
2+3
2+6
2
2
2+2