For time:
30/24 Calorie Row or Bike
40 Deadlifts 135/95# Rx+155/105# MRX 115/80#
25/20 Calorie Row or Bike
20 S2O
Rest 1 minute/make load changes
20/16 Calorie Row or Bike
20 Deadlifts 155/105# Rx+185/125# MRX 135/95#
15/12 Calorie Row or Bike
10 S2O
EMOM 65-95-105-115
RX 14:50
Strength complex: DL+HC+S2O
8/1/4- 115
6/1/3- 115
4/1/2-135
2/1/1- 155
*
WOD Rx (row)
1st segment: 5:50
2nd segment: 4:04
Finished @ 10:54 (-1 min) = 9:54
Strength
155-185-205-225
WOD Rx+ (bike)
13:30-1:00=12:30
Strength
105-125-135-145
WOD Rx+
11:10
All rows
11:10- 1:00 rest= 10:10
Wod RX+ : 11:35-1 = 10:35(row)
5:57
1 min rest
11:35(total time)
Strength
155-185-205-225
Strength complex 75-85-95-105
WOD MRx
Row
15:59 – 1 min rest = 14:59
DL+HPC+S2O complex
105-125-145-155
Wod rx +
All rows
10:05-1:00 = 9:05
Splits: 5:19 / 3:46
DL: 21/19, unbroken
S2O: 11/9, 8/2
WOD RX’d
11:28
E2MOM
8 DL’s + 1 HPC + 4 Push Jerk@75#
6 DL’s + 1 HPC + 3 Push Jerk@95#
4 DL’s + 1 HPC + 2 Push Jerk@115#
2 DL’s + 1 HPC + 1 Push Jerk@135#
WOD
MRX with Bike
Everything unbroken
1: 5:57
2: 3:42
Total time=10:39-1:00(rest)=9:39
E2MOM
8 DL’s + 1 HPC + 4 Push Jerk@225#
6 DL’s + 1 HPC + 3 Push Jerk@245#
4 DL’s + 1 HPC + 2 Split Jerk@265#
2 DL’s + 1 HPC + 1 Split Jerk@285#
WOD
RX+ with Bike
Total time=11:20-1:00(rest)=10:20
WOD rx all rows
9:39
All unbroken except 40 deadlifts 20 and 20
9:39-1:00 = 8:39
Strength
45,50,55,60
WOD w/45# and 55# (last 10 w/55# unbroken)
14:19 minus 1 min. 13:19
I liked this one!!
Great job 9:30
Strength
75-95-115-135
Wod w/rowing, 55#/65#
14:28-1:00 rest = 13:28
First round: 0:00-8:12
Second round: 9:12-14:28
Strength: DL/HSC/S2O
8/1/4 @135#
6/1/3 @155#
4/1/2 @175#
2/1/1 @195#
WOD Rx:
5:56
4:59
Finish: 11:55 – 1min rest = 10:55
w/ row
WOD w/ Rx’d DL & 75/85 for S2O (row)
13:13-1= 12:13
Strength:
95, 135, 155, 205
WOD Rx w/bike
16:50
Strength
95-105-125-135
Wod RX’d with rows
1. 5:08
2. 9:31
9:31-1 min rest=8:31
Unbroken deadlifts
S2O 13/7, 10
Strength
75-85-95-105
Wod rx w/rows
13:53 – 1 = 12:53
Strength/Activator:
E2MOM – 4rds
-6/1/4 DL/HC/S2O (115#)
-3 Bar MU’s
WOD w/ RX DL’s and 115#/135# S2O
1. 6:28
2. 4:59
Total Time: 12:27 – 1:00 rest = 11:27
Awesome class – thanks Breck!!
Strength complex
Deadlift-Clean-PJ
155-185-215-285
Wod rx+ row
10:40 – 1:00 = 9:40
S2O unbroken
Pre-WOD Mile: 7:00
Strength complex
Deadlift-Clean-PJ
135-135-155-175
Wod rx w/ bike
13:57 – 1:00 = 12:57
Strength up to 165#
Wod MRX with bike
1st Ed was 6:04
11:22-1= 10:22
85-105-125-135-145 no hook grip possible from yesterday
RX+ 9:33-1:00=8:33
Set one done at 4:43
Strength
75-85-95-105
Wod as rx’d w/ row
12:43 -1:00
11:43
Complex
105-125-140-150
WOD Rx+ Row/bike/row/bike (S2O sucked coming off of the bike)
12:11 (total time)
6:28 (started next round about :10 late)
4:43
KP Summer abs
Strength
135,165,195,225
Wod RX
9:41
Strength: 105, 125, 135, 150
WOD: rx 11:38-1:00=10:38
MRX 12:40
Strength up to 115#
Wod RXd
Row-bike-row-bike
20:00-1:00 = 19:00
KP Summer Abs
37 push ups for pancreatic cancer
Strength to 205
WOD
w/ DBall G2OS 20@80lbs / 10@100lbs for DLs
Row then bike each round
-13:40 – 1:00
=12:40
Strength: 135-165-185-205
WOD RX: 12:25 – 1:00 rest = 11:25
Split: 6:25/5:00