For time:
20 Back Squats 185/125# Rx+225/155# MRX 135/95#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 Front Squats 155/105# Rx+185/125# MRX 105/75#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 OHS 125/85# Rx+135/95# MRX 75/55#
1000 Meter Row or 800 Run or 2000 Meter Bike
*Squats are from the floor*
*Athletes choice on order of WOD’s*
WOD Rx’d w/bike
OHS-FS-BS
17:25-4:00 = 13:25
WOD – from the rack with Rx weights, OHS-FS-BS, all runs – 25:58 – 4:00 = 21:58
WOD rxd. Rowed
1st: Back squat – 5:10
2nd: Front squat – 5:34 (12:44)
3rd: OHS – 6:34 (21:18)
Completed @ 21:18
Wod as rxd
In order as written, all rowing, unbroken
20:13-4:00 = 16:13
Considered going plus… kinda happy I didn’t 😛
Great job Pete!
Wod RX Row:
18:27 minus 4 min rest = 14:27
1st: Back squat – 4:34
2 min rest
2nd: Front squat – 11:40
2 min rest
3rd: OHS – 18:27
WOD Rx’d W/row and 135 OHS
18:46
WOD Rx’d W/row and 135 OHS
21:11
OHS-16/4 (PR reps @ 135)
FS- 15/5
BS- unbroken
*Reverse order as written
65-85-105 reverse order with row
21:59
Garage
10 rds
10 cal bike
5 pull-ups strict
10 pushups
15 sit-ups
= 23:45
Wod rx order written all row
4:23
4:50
4:56
Total: 18:09 – 4:00 = 14:09
oops
1. OHS
2. Front Squat
3. Back squat
-reverse order
WOD
As Rx’d in order written with all row and unbroken
1: 4:59/row=3:49.8
2: 5:03/row=3:58.2
3: 5:01/row=4:01.5
Total time: 19:03-4:00(rest)=15:03
MRX’D unbroken with run
20:29 – 4:00 = 16:29
WOD: Back Squats-Run, OH lunges-Row, front Squats-Run—135#, 65#, 115#
23:25
Wod. MRx
FS/run
OHS/row
BS/bike
17:52 – 4:00 = 13:52
WOD
As Rx’d in order written with all row and unbroken
Total time: 19:01-4:00(rest)=15:01
Build up: OHS/Back squat/ Front squat
Completed
WOD Rx* – except 95# for OHS
Back squat/ bike 4:30
Front squat/bike 12:39 (6:09)
OHS/bike 20:42 (6:03)
20:42 – 4:00 rest = 16:42
Post WOD 3 sets of 5 OHS @ 115#
Wod w FS/run, BS/bike, OHS/row
Unbroken but slow
19:19-4:00
15:19
WOD w/row in this order:
Back squat w/95# from rack
0:00 to 6:57 = 8:57
Front Squat w/75# from rack
8:57 to 16:49 = 7:52
OH Squat w/35# from ground
18:49 to 25:33 = 6:44
Total Time: 25:33 – 4:00 = 21:33
MRx+ 135(Back Squat/Row),115(Front Squat/Run),95(OHS/Bike)
All reps unbroken
Total time= 15:04
Looking strong, B-bear!
1: 5:54 w/ row & 95lb back squats
2: 5:59 w/ run & 85lb front squats
3: 6:17 w/ row & 55lb thrusters
Total time: 22:10-4:00(rest)=18:10
awesome picture Berry’s!!
ate a big slice of humble pie today – ugh
Activator: EMOM – 8min (all at 95#)
-3 Front Squats
-3 Back Squats
-3 OHS
WOD *Mrx
BS (135#)/Bike
FS (115#)/Run
OHS (95)/Row
22:39 – 4:00 = 18:39
thank breck!
Wod RX’d in order with all rows
BS unbroken-6:14 (2:18 row pace)
FS 14/6-6:12 (2:22 row pace)
OHS (heavy) 13/7- 6:08 (2:15 row pace)
Consistently slow on the rower
22:34-4=18:34
WOD modified for no squats, legs are torched for some reason
20 DL @ 125#
20 HPC @ 95#
20 strict press @ 65#
21:18 – 4 = 17:18
Wod rx
1. BS 4:56
2. FS 5:14
3. OHS 5:10
Total 19:20-4:00= 15:20
21:21* RX in order with row, except BS from Rack
1. 5:27 (U) 1:58
2. 5:35 (3) 2:00
3. 6:01 (3) 2:00
Wod RX++
Reverse Order
20 OHS@185 PS into (17-3)
1000m Row
20 Fromt Squats @225 unbroken
1000m Row
20 Back Squats @265 unbroken
1000m Row
21:21-4:00- 17:21
Those rows were the most fun lol great work everyone
Awesome pic Berry girls!
WOD order as written with all runs:
BS @ 155#
FS @ 135#
OHS w/ bamboo followed by 20 more back squats. *Tried to focus on using right leg more on last set of squats.
20:48
Strength
Completed
WOD Rx+ w/all rows
1. BS + row- 5:58
2. FS + row- 6:26
3. OHS + row- 6:19
Total: 22:43-4:00 = 18:43
Oy vey…..but fun to see all the 4:30 peeps!
* all lifts from the floor
Activator – yes
—
Wod RX – in reverse order: OHS, Front Squats, Back squats.
19:55
Row
WoD: in order as written, 115, 95, 75, rowed
22:25 – 4 rest = 18:25
Wod rx w/ bike in order
4:22 unbroken
5:12 12/8
5:37 13/7
19:11 – 4:00 = 15:11
Wod mrx+ w/runs
BS @ 110
FS @ 90
OHS @ 70
22:04
Looking good Berlyn!!! You are amazing!❤️
Looking strong Berry girls!!
WOD MRx
In order written
All row
24:47-4:00 = 20:47
6:48 Unbroken
6:49 Unbroken
7:00 Broken
Wod RX
In order as written
BS 5:00
FS 5:02
OHS 4:52
Total 18:54-4:00=14:54
5:52 mrx back squat/row
5:52 mrx front squat/ bike
13:13 mrx ohs/run