Tuesday, September 28, 2021

Ascending AMRAP in 12 minutes of:
3 C2B Pull-ups MRX Pull-ups
3 Box Jump Overs 24/20” MRX 20/18”
6 C2B Pull-ups
6 Box Jump Overs
9 C2B Pull-ups
9 Box Jump Overs
12 C2B Pull-ups
12 Box Jump Overs
15 C2B Pull-ups
15 Box Jump Overs
18 C2B Pull-ups
18 Box Jump Overs
21 C2B Pull-ups
21 Box Jump Overs
24 C2B Pull-ups
24 Box Jump Overs
27 C2B Pull-ups
27 Box Jump Overs
………continue adding 3 reps until time expires.

29 thoughts on “Tuesday, September 28, 2021”

  1. Strength
    25 cal bike
    30 back squats 135#
    25 cal bike
    20 back squats
    = 5:14

    Wod MRx
    With Stepups
    Finished 18s + 12 pull-ups

  2. HOME WOD
    10rds for time
    -10 cal bike
    -10 KBS (53# kb)

    21:17 (slow on the bike)

    Rest 5 min

    100 devil’s press for time (35# DB’s)

    18:27

  3. Back Squat EMOM (kept it light)
    3 @ 155
    2 @ 175
    1 @ 205

    WOD C2B and step overs.
    Worked on hitting 4-6” below chest on C2B.
    Completed 18 rep round

  4. 1 Mile Weighted (20#) Run- 7:56

    Strength: 135,165,205

    WOD: 13/18 C2B. Good day to work on this skill. Got mostly sets of 3. No-repped myself a few times.

  5. No Strength

    WOD
    As Rx’d
    13 Box Jumps in the 24’s
    Total Reps=205

    Did the strength on 9-29-21
    EMOM
    Back Squats
    5 Sets of 3@225#
    5 Sets of 2@275#
    5 Sets of 1@315#

  6. 6 mile run
    Back squats
    3’s: 155
    2’s: 170
    1’s: 190

    Wod as rxd
    13/ 21 bj’s
    Went gentle.. still recovering. Switched to kipping to prevent ripping

  7. Strength
    3’s @ 105
    2’s @ 125
    1’s @ 145

    Wod w/kipping banded pull ups & 20” step overs
    Finished pull ups in round of 15’s

  8. 3s@145
    2s@175
    1s@195 (only did 2 rounds)

    WOD modified
    3 CTB/3 BJO
    6 CTB/6 BJO
    4 strict pull-ups/9 BJO
    5 strict pull-ups/12 BJO
    6 strict pull-ups/15 BJO
    7 strict pull-ups/18 BJO
    8 strict pull-ups/ 3 of 21 BJO

  9. Back Squats
    3s@150
    2s@175
    1s@200
    Bottom end of my percentages for each set but happy with that after comp weekend

    WOD w/step up and overs
    18/18 box step overs complete
    3,9 and 12 C2B unbroken

    KP Power abs

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