Seven-2 minute rounds for reps of:
200 Meter Run
One Max Set of Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Rest 1 minute b/w rounds and after last round
“Finisher”
3 Sets:
E3MOM per set
5 S20 (no rack and only get one shot per set to make all 5 consecutive reps)
Score=Total of all 5 rep completed sets (for ex: 1st set=95, 2nd set=115, 3rd set=135, Total=95+115+135=345)
Wod as rxd
Max set WBS
1) 36
2) 37
3) 34
4) 35
5) 36
6) 35
7) 36
Total: 249
Push jerk E3MOM x 5 reps
1) 115 (hardest set right after Wod)
2) 125
3) 140
Total: 380#
Wod RX: 206
1) 35
2) 29
3) 30
4) 28
5) 27
6) 27
7) 30
Push jerk E3MOM x 5 reps
1) 185
2) 185
3) 205
Total: 575
Wod Rx’d
25 all 7 rounds
175
Finisher-E3MOM (5 rep S2O) for 3 rounds
DNF
165
3@185
3@185
Wod with row
22 rd 1-6 then 24 on last one
= 156
–
Finisher
145-165-175
Wod RX
30,30,31,30,30,30,31
Total 212
Finisher
5@185
5@205
5@215
WOD with row and WB PP
22,22,22,20,20,20,23 = 149 reps
Finisher
135,145,255 = 435
WOD Rx’d
30-20-19-16-17-19-20
Strength
165-195-205
Wod as rxd
Max set WBS
1) 21
2) 17
3) 18
4) 18
5) 18
6) 18
7) 17
Total: 127
Push jerk E3MOM x 5 reps
1) 155
2) 165
3) 185
Total: 505lbs total
WOD – Rx 125 reps (22, 21, 17, 15, 15, 16, 19)
Finisher – 5 x 85, 95, 105
WOD as Rx’d (135 reps)
25/20/20/15/18/17/20
Finisher:
85-100-115(f)
Thanks for the running tips, T! Happy birthday!
WOD
As Rx’d
Max set WBS
1) 25
2) 28
3) 30
4) 30
5) 31
6) 30
7) 30
Total: 204
“Finisher”
1: 5@225#
2: 5@235#
3: 4@245#=0
Total=460#
Wod RX weight with .5km bike
30,30,29,27,29,28,30
=203
Finisher
5@115,125, 135
=375#
Great job, runners!!
Happy birthday, T!!!!!!
Wod rx
174
Strength
205-225-245
Total: 675#
WOD:
20-15-16-15-12-15-15: 108
Strength:
135-165-175: 475
Pre-WOD Mile (Counterclockwise): 6:55
Wod RX
26,24,16,17,18,20,20
Total 141
Finisher
5@135
5@165
5@195
Total= 495
WOD Rx:
150….nearly dead after that….
Strength:
135
155
3 @ 165 – officially dead
fun noon class! thanks breck!
Wod rxd
131
Strength
115-130-145
390#
WOD MRx
Max set WBS
1) 21
2) 20
3) 20
4) 20
5) 20
6) 20
7) 18
Total: 139
Push jerk E3MOM x 5 reps
1) 75
2) 85
3) 95
Total: 255#
Wod Rx: 202
1. 32
2. 30
3. 30
4. 29
5. 27
6. 25
7. 29
Finisher: strict press
5@135-135-145
Wod rx:
Total: 144
23,24,18,17,18,20,22
Finisher:
185 – 225 – 255
665#
WOD: rotated rounds w/ wallball shots and GHDs.
Total: 132
Finisher
5@175
5@175
5@185
100m runs
14# WB-12 each round
90(push jerk)-105(push jerk)-120(split jerk-failed 3rd rep)
WOD RX – 160
25
25
25
23
23
20
19
Finisher
185,185,195 = 565
WOD rx
30/28/28/27/25/25/25 = 188
All unbroken which is quite a feat for me but a few grazed the line and counted them
105, 135, 155=395
Rowed*
WOD MRx
15-10-12-12-12-12-13 = 86
Finisher @ 85, 105, 115 = 305
WOD: 19, 20, 20, 20, 19, 18, 15
131
Finisher: 125, 135, 140
400#
Wod as rxd
Max set WBS, 7th rd was no bueno
1) 20
2) 20
3) 20
4) 20
5) 20
6) 18
7) 13
Total: 131
S20 E3MOM x 5 reps
1) 115 push jerks
2) 135 push jerks
3) 155 split jerks, failed 5th rep (doh!)
Total: 250#
So fun to see the 4:30 peeps today!!!
Mod WOD w/running and 25# WB front squats
Sprint times – :52, :50, :49, :46, :45, :47 & :48
WB Squats – 20, 20, 22, 20, 15, 15 & 15
10 call bike sprints E3MOM instead of S2O
KP Power Abs
Great work 4:30!!!
You kicked our butts on those sprints stud!!
WOD rx
25, 25, 22, 23, 22, 20, 21
Total – 158
S2O
95-105-120(failed last rep)