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.
Back squat EMOM
3 @ 245
2 @ 275
1 @ 315
WOD Rx’d
Finished round of 18s
Wod RX: 7+24 (24 pull ups)
Total reps: 191
Back squat EMOM
3 @ 225,245
2 @ 255,265
1 @ 285,295,305
Back squat
115-135-155
Wod w/pullups
18 + 15 pullups
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
Back squat EMOM
5×3@205
5×2@225
5×1@255
Wod Rx’d
11 C2B in the round of 24 (21+11)
Back squats – 3×115, 2×135, 1×155
WOD – pullups and box step overs
Completed 24/24 pullups
Strength
All 3’s@275
All 2’s@305
All 1’s@335
WOD RX’d
18’s complete, 9 chest to bar into the 21’s
Back squat EMOM
5×3@85
5×2@105
5×1@115
Wod w/18” step up/overs, regular plu
5 plu in the round of 18 = 95 reps
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
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
Strength: back squat
All 3’s@ 205
All 2’s@ 235
All 1’s@ 265
WOD Rx:
13 of 21 C2B
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.
Strength BS
3@125, 2@145, 1@165
Wod RX’d
15 of 21 c2b (18+15)
Dropped to single c2b when ripped
Wod RX
6 C2B into round of 24
21 + 6C2B
Ripped on 21’s..
Strength
225-275-325
Wod rx
21s completed
1/24 ctb
Strength:
Built up to #385
Wod:
– Strict pull ups
– Box jump over
2/21 pull up
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#
3s@145
2s@175
1s@195
WOD rx 12 C2B out of 24
Strength:
125-145-155-155-155
175-175-175-180-180
190-200-200-205
WOD: ring rows/step ups
Made it through 24
Wod rx
2 c2b into 21s
All Butterfly c2b until 6 into 9s then mix of butterfly/kip.
165
185
205
—
Wod. Rx’d.
8 BJ’s in the round of 21
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
Back squats
185
225
275/295
—
Wod. Rx’d.
7 BJ’s in the round of 21
Strength:
205-225-255
WOD:
Rx through 12’s
Pull-up & step up fo 15’s
18 ring rows
BS
5×3@225
5×2@255
5×1@275
WOD rx – 18 + 10 c2b
150/150/150/160/165
175/175/180/185/190
200/200/210/220/230
WOD with practice butterfly C2B
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
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
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