Tuesday, May 11, 2021 35 Comments / Workout of the Day (WOD) / By Breck 21-15-9-6-9-15-21 reps for time of:Bike or Row (Calories)Front Squat 95/65# MRX 75/55#
William Gomez May 11, 2021 at 7:16 am Wod RX: 11:56 Strength/FS w/ 3 sec pause: 3@135 3@185 3@215 3@235 2@235 1 mile run post wod Reply
Butter May 11, 2021 at 7:23 am FS w/ 3 second pause: 3@135,165,185,205,225 Wod Rx’d w/ Bike (reset cals each round. No roll over) 13:15 *unbroken until last set of 21. 14/7 Reply
Breck May 11, 2021 at 9:19 am Front Squat with 3 second hold in the bottom E3MOM 3@185# 3@205# 3@225# 3@235# 3@245# WOD As Rx’d with Bike Everything unbroken Time: 12:27 Reply
Angie May 11, 2021 at 9:33 am Front squats w/3 count hold 3 ea @ 55-65-75-85-95 WOD MRx = 19:47 Reply
Julie W May 11, 2021 at 10:05 am Pause FS – 3 x 85, 105, 115, 125, 135 WOD – Rx with row – 14:52 Reply
Melissa A. May 11, 2021 at 10:34 am Front squats with 3 SEC hold in the bottom 3-85 3-105 3-115 3-105 3-105 WOD Rowing RX 65# all unbroken 16:18 Reply
Stephen H. May 11, 2021 at 10:50 am Strength=participated WOD As Rx’d with Bike Everything unbroken Time: 11:16 Reply
Shawn C. May 11, 2021 at 10:54 am Strength: 95-135-135-155-155 +12 Hip Extensions + 5 Dball throws (100#) + 15 push ups each E3MOM — Wod. MRx. Row 12:59 Reply
Nicole Berry May 11, 2021 at 11:36 am Good pic, G! Front Squats– thanks for the push, Tammy! 85-105-115-125-135 WOD as Rx’d w/ bike 18:28 Reply
ryan alonso May 11, 2021 at 1:31 pm Strength & Conditioning: E3MOM – 5rds -3 Front Squats w/ 3sec pause (95# all sets) -10 cals on bike -MU’s (1/2/2/3/5) – 5 being a PR 🙂 WOD – Rx 16:05 …way to push me jaimers!! thanks breck! Reply
Ryan G. May 11, 2021 at 2:35 pm Strength: 135,155,155,175,185 WOD:21/15/9/6/9/15/21 Bike Cals and GHD 12:31 Reply
Jamie May 11, 2021 at 3:24 pm Strength up to 135 Wod rxd w/ bike 15:51 Nice muscle ups, milk man! Reply
Daniel May 11, 2021 at 5:40 pm Strength: Front Squat w/ 3 second pause 3@ 145-165-185-205-225 WOD Rx: 12:01 Reply
Georgie May 11, 2021 at 5:46 pm Front squat with 3 second pause 115-125-135-150-160 Wod as rxd with bike 11:41 Reply
Molly May 11, 2021 at 5:50 pm Strength 95/105/115/125/135 Wod RX with bike 14:27 Unbroken on FS. Very slow on bike Reply
Chadwick Warren May 11, 2021 at 5:53 pm Front Squats W/3 Second Pause in the bottom 225-275-315-345-365 Wod RX’D 11:01 Reply
Chris C. May 11, 2021 at 6:38 pm Strength/Front Squat w/ 3 sec pause: 3@135 3@155 3@175 3@185 3@205 WOD: RX’d with bike. All squats unbroken. 17:21 Reply
TS May 11, 2021 at 6:51 pm :03 pause front squats to 215# WOD rx – 15:52 Just when I thought the ass bike couldn’t get any worse, I climbed on the rogue bike. Ouch Reply
Jeremy Fullingim May 11, 2021 at 7:07 pm Front Squats W/3 Second Pause in the bottom Stay light Wod RX’d- row cals 12:36 Reply
Gabriela Crews May 11, 2021 at 7:35 pm Strength 85/105/115/125/125 WOD Row 55# (took the bar from the rack) 16:14 Unbroken Reply
Gabriela Crews May 11, 2021 at 8:12 pm Didn’t realize it said to pause in the strength, oops. I’m pretty positive that wouldn’t have affected my weight though. Reply
Steph May 12, 2021 at 3:07 pm Strength very light 55-55-55-65-65 WOD bike; 15s were push press; 55# 14:21 KP Powerabs Reply
3 x 3 sec pause FS
185-205-225-235-245
WOD Rx’d (bike)
13:07
Wod RX: 11:56
Strength/FS w/ 3 sec pause:
3@135
3@185
3@215
3@235
2@235
1 mile run post wod
*bike
Strength
Just up to 145#
Wod RX’d bike = 11:25
FS w/ 3 second pause:
3@135,165,185,205,225
Wod Rx’d w/ Bike (reset cals each round. No roll over)
13:15
*unbroken until last set of 21. 14/7
Front Squat with 3 second hold in the bottom
E3MOM
3@185#
3@205#
3@225#
3@235#
3@245#
WOD
As Rx’d with Bike
Everything unbroken
Time: 12:27
Front squats w/3 count hold
3 ea @ 55-65-75-85-95
WOD MRx = 19:47
Row
Pause FS – 3 x 85, 105, 115, 125, 135
WOD – Rx with row – 14:52
Front squats with 3 SEC hold in the bottom
3-85
3-105
3-115
3-105
3-105
WOD
Rowing RX 65# all unbroken
16:18
Strength=participated
WOD
As Rx’d with Bike
Everything unbroken
Time: 11:16
Strength:
95-135-135-155-155
+12 Hip Extensions + 5 Dball throws (100#) + 15 push ups each E3MOM
—
Wod. MRx. Row
12:59
….nice!!! Killing that pre-wod wod game, sir!!
Just trying to keep up with you!
Good pic, G!
Front Squats– thanks for the push, Tammy!
85-105-115-125-135
WOD as Rx’d w/ bike
18:28
Front squats from floor
165-185-195-205-215
WOD Rx. W/bike
18:03
Strength up to 185
Wod rx bike
12:03 fs unbroken
Strength & Conditioning:
E3MOM – 5rds
-3 Front Squats w/ 3sec pause (95# all sets)
-10 cals on bike
-MU’s (1/2/2/3/5) – 5 being a PR 🙂
WOD – Rx
16:05
…way to push me jaimers!! thanks breck!
Strength
85-95-105-115-125
WOD Rx w/ row
14:20
Strength:
135,155,155,175,185
WOD:21/15/9/6/9/15/21
Bike Cals and GHD
12:31
Strength up to 135
Wod rxd w/ bike
15:51
Nice muscle ups, milk man!
135-145-155-165-175
RX 13:39
Strength: Front Squat w/ 3 second pause
3@ 145-165-185-205-225
WOD Rx:
12:01
Front squat with 3 second pause
115-125-135-150-160
Wod as rxd with bike
11:41
Strength
95/105/115/125/135
Wod RX with bike
14:27
Unbroken on FS. Very slow on bike
Strength
155-185-205-225-235
—
Wod RX
14:24
Front Squats W/3 Second Pause in the bottom
225-275-315-345-365
Wod RX’D
11:01
Strength/Front Squat w/ 3 sec pause:
3@135
3@155
3@175
3@185
3@205
WOD: RX’d with bike. All squats unbroken.
17:21
:03 pause front squats to 215#
WOD rx – 15:52
Just when I thought the ass bike couldn’t get any worse, I climbed on the rogue bike. Ouch
Front Squats W/3 Second Pause in the bottom
Stay light
Wod RX’d- row cals
12:36
Strength
85/105/115/125/125
WOD
Row
55# (took the bar from the rack)
16:14
Unbroken
Didn’t realize it said to pause in the strength, oops. I’m pretty positive that wouldn’t have affected my weight though.
155 – 175 – 185 – 205 – 225
WOD – 13:44
Strength very light
55-55-55-65-65
WOD bike; 15s were push press; 55#
14:21
KP Powerabs
FS Pause
95-115-125-135-150
WOD rx with bike
15:06