4 Rounds for max reps of:
4 Minute AMRAP of:
400 Meter run
20 Sandbag Front Squats 80/50# MRX 65/35#
Max Rep Box Jumps 24/20” MRX 20/18”
Rest 1 minute
4 Rounds for max reps of:
4 Minute AMRAP of:
400 Meter run
20 Sandbag Front Squats 80/50# MRX 65/35#
Max Rep Box Jumps 24/20” MRX 20/18”
Rest 1 minute
Bench @ 225: 10-10-9-7
15 ring rows x 4
WOD Rx’d
Completed all front squats, single digit box jumps
Would like to claim “active rest”, but it was pure failure
Wod RX: 113 reps
Rd#1 – 33
Rd#2 -26
Rd#3 -25
Rd#4 -29
Bench 4 sets for max reps @185
1@13 2@12 3@11 4@10
Strict pull ups for max reps
4 sets @ 8
1 mile run post Wod
Bench w/65# 7-6-6-5
1 strict pull-up each round
WOD modified
Rd 1&2 400m, 35# bag 18” step
Box steps: 5, 5
Rd 3&4 200m
Box steps: 10, 10
Total = 30
Bench @185
5,5,5,10
Pull ups
5,5,5,10
Wod RX
40,40,36,40= 156
44/5’7″/170
E4MOM
Max Rep Bench Press@185# & Strict Pull-ups
BP=15-15-11-9=50 reps
SPU=15-15-15-10=55 reps
Total=110
WOD
As Rx’d
1: 30
2: 17
3: 17
4: 19
Total=83
6 ring rows every 2 min during strength
Wod w/1k bike, 10 empty barbell front squats, 18in step-ups
Rds 1-3: 10 step-ups
Rd 4: 11 step-ups
Activator/Strength
*didn’t go crazy after yesterday’s embarrassment
Bench Press – 10 reps @ 135# each set
Strict PLU – 8 each set
*10 GHD’s each round (40 total)
WOD (70# sandbag/24″ box jumps)
1. 20
2. 20
3. 18
4. 12
Total: 70
fun class!! thanks breck!
10 mile run
Max Bench press 3/4 BW 132# (used 100#)
12-12-15-15
Max strict pull-ups
10-10-10-10
Wod as rxd
1) 47
2) 42
3) 41
4) 39
Total: 169
Ooof this heat!
BOOOM goes the dynamite —- killed it, georgie! Great job!
Absolutely smoked this workout, G!! WOW!!!
Strength: 5-10-10-8 @135 and Ring Rows
WoD: Rx’d, but got shut down hard…
Rd 1: 15
Rd 2: 8
Rd 3: 8
Rd 4: 8
…squats
41/5’7″/172
E4MOM
Max Rep Bench Press@185# & Strict Pull-ups
BP=10-10-10-8=38 reps
SPU=10-10-9-7=36 reps
Total=74
WOD
As Rx’d (barbell instead of sandbag – Box jumps & step-ups)
1: 10
2: 8
3: 5
4: 5
Total=28
Wheels came off the bus pretty early on this one.
Bench @100# 10×4
Strict pull-ups 5/3 x4
Wod RX weight with runs/bike
1)Run 17
2)bike 21
3)Run 9 (oof)
4)Bike 19
Total 66
Strength
85# 10-10-10-12
Negative pull ups
WOD rx
12-12-9-6: 39
Bench and strict pull-ups
10 @125# (3/4 bw 164#)
5 strict pull-ups each time (3/2)
WOD Rx
1: 17
2: 17
3: 13
4: 15
Total: 62
KP Summer abs
40/ 6’0”/ 182
Strength:
Bench Press @ 205
11-10-10-8
Strict L-pull ups
10-10-10-10
WOD Rx:
20-10-2-5
Total: 37
(Holy hot, and the sand bag absolutely crushed me)
Bench Press @ 85#
10-10-10-10
Strict Pull-ups
6-5-4-4
WOD as rx’d
16-17-10-7 = 50. Ugh…
Strength – each round:
5 @ 135 BP
5 strict pull-ups
—
Did Tuesday’s WOD
5 RFT – 15 strict HSPU / 15 DB S2O (45) / 15 cal row
18:36
Strength
Bench @55#: 25,25,20,23
Pull ups: 7 (purple band w/ kipp- needed thicker band for strict), 5(kipp no band), 5 (kip), 5 (kip)
WOD
-400 meter run
-20 SB (only used one bladder)
-Step ups
12,11, 8,10 = 41
Bench
10@ 85 & 3 sets of 7@ 105
Pullups
All 5
Wod – rx weight with step ups
10, 10, 10, 8
6:00 am WOD
Bench 10 @ 135, 10 @ 155, 7 @ 175, 4 @ 175
Strict pull ups with 30 lb. vest
6, 7, 7, 7
WOD with 60 lb. sand bag
Box jumps – 6, 10, 12, 16
4:30 pm WOD
4 sets of 10 bench press with 115 lbs
4 sets of 7 strict pull ups with 30 lb. vest
WOD with 60 lb. sand bag.
6, 17, 26. Skipped 3 round (needed a longer test)
Bench @ 100#- 10 each round
6 strict pull ups each round
Wod rxd
32-26-18-23
Totes 99
Max Rep Bench @205
15,15,12,11
Strict Pull ups
7, 7, 7, 7
Wod RX
40 total box jumps