Four 4-minute rounds of:
15 Wall Ball Shots 20/14# 11/10’ MRX 20/14# 10/9’
30 Medicine Ball Cleans
Row for Max Calories
Rest 3 Minutes between rounds and 3 Minutes after the last round, then:
“Finisher”
7 Minutes to establish
1 RM Squat Clean
Four 4-minute rounds of:
15 Wall Ball Shots 20/14# 11/10’ MRX 20/14# 10/9’
30 Medicine Ball Cleans
Row for Max Calories
Rest 3 Minutes between rounds and 3 Minutes after the last round, then:
“Finisher”
7 Minutes to establish
1 RM Squat Clean
Wod RX
32,36,36,35
Total cals: 139
Squat clean 1@225
Wod RX
35,30,34,35
Total cals: 134
Squat clean 1@185,205,225,235,245(f)
Some things deserve a comment, QUADS! Beautiful
I agree 🙂
Yes!!!
100000%
Sooo strong & beautiful!!!
WOD – Rx 44 cals, 6 WB no reps
Squat clean – up to 130
Wod RX
27, 25, 22, 17
Total cals: 91
Squat clean 1@225, 266, 286, 306
WOD RX’d
31,31,31,23
Total 116
One rep Squat clean
275
Wod rx
141
Finisher
265-295(f)-295-315-335
Nice work today Chad
WOD rx: 100 (21, 26, 27, 26)
Squat clean 165#
Thanks for the push Molly!! Fun workout!!
Great job today! Always fun to workout with you!
Wod RX’D
15 WB Shot 11”
30 WB cleans
Everything Unbroken going right into the WB cleans
Cals
45-40-38-37
Total reps – 160 Cals
1 RM Squat Clean Finisher
295-315-325-345
Really great workout today!!! Good work max!
WOD with 6# ball and only 15 med ball squat cleans each round.
Calories
19,15,14,12 total 60
Finisher
Squat clean 60#
WOD MRx
Cals – 20,19,17,15
Total 71
Finisher
7minutes to establish 1 RM Squat Clean
65/75/85/95/105/115 (pr)
Monica,
Congratulations on your PR!!!!!
RX: 36, 36, 33, 32
135-155-175
Rx. 15+13+12+3=43cal
Squat cleans:
185, 205, 226
Great job Ryan on that last lift!
Thanks Jim. You too!
Wod RX’d
103 cals
Unbroken on WBs and med ball squat cleans
1RM squat clean
160#
Looking strong and fit per usual, Steph!!
WOD as Rx’d
12-12-13-16= 53 cal
Finisher up to 115lbs
Berlyn w/ 6lb ball to 9ft target and bike cal
8-9-11-11= 39 cal
Finisher: worked technique at 35lbs
Fun Friday!
Great job Nicki and Berlyn!!
WOD Rx: 71
Finisher: 155# at the cap. Got 195# after several attempts.
WOD
As Rx’d
Everything unbroken
1: 39 cals
2: 39 cals
3: 36 cals
4: 34 cals
Total=148
“Finisher”
135/225/255(failed)/255
WOD MOD for knee
Four 4-minute rounds of:
15 Strict Press & 65#
30 hang power cleans @ 65#
SkiERG for Max Calories / meters
91 cals / 1578 meters
“Finisher”
1 RM power clean (no squat)
225#
235(fx2)
Wod as rxd
44
43
44
43
Total: 174
Squat clean: 140-150-170(F)-165
Jelly legs!!!
* I didn’t stand all the way up with my power clean before squat, l raced under the ball * my fault for not listening to briefing
Wod Rx’d
33,32,30,31
Total cals: 126
*everything unbroken
Finisher:
Squat clean 1@205
Failed 225 3 times. Couldn’t stand it up. Nothing left in my legs.
Wod Modified
15 WB to 11’ target
15 WB SC.
Cal rows – 36,33,32,31 = 132
—
Squat clean
1 @ 225#
245# failed in regulation
245# just after the 7 mins
Wod as rxd
41
36
33
32
Total: 142
Squat clean: 125-150-160-170(f)-165-170(f)
Omg my legs!!!!
Such a fun 4:30 class!
Wod RXD
11,10,7,7
Squat cleans
135,165,185,195,200(f)
WOD Rx
32,32,31,27 rower shut off right when I pulled the last round and took FOREVER to come back on
Finisher up to 190#
Fun 4:30 class and Dennis made a surprise appearance!!!!
KP Power abs