Open Gym will only be offered from 10:00am to 11:00am this Saturday, December 4th.
4 Sprint Rounds For Time:
1 Power Clean to
1 Hang Squat Clean to
1 Front Squat to
3 S2O 165/110 RX+ 205/135 MRX 135/85
15 WallBalls 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
REST 2min after each round
Compare to November 25, 2017.
Strength complex:
165-185-205-225-225
WOD Rx+
:58 for each of the first 3 rounds
1:24 for the last
10:18-6:00=4:18 total
Strength
165,185,205,205,225
Wod RX
1. .35
2. .34
3. .34
4. .34
Total time 2:17
#105 complex
9:28 WOD w/#85
Strength
105,115,125,135,145
Wod RX+
1. :46
2. :46
3. :45
4. :53
Total time: 9:10-6:00= 3:10
High wallball target got me. Woof.
Strength
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk
E3MOM
185/205/225/245/255#
WOD
Rx+
1: 0:48
2: 0:47
3: 0:48
4: 0:50
Total time=9:13-6:00(rest)=3:13
Strength
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk
E3MOM
135,165,185,185,205
WOD
Rx’d
1: 0:45
2: 0:44
3: 0:44
4: 0:42
Total time=8:55-6:00(rest)=2:55
*Handstand walk practice after. 1@21’, several others @15’
Strength
105-115-125-135-110
Wod RX’d
10’ target round 4 and bonus round
:39, :36, :36, :38 (10’)
Total time 8:29-6=2:29
Bonus round :39 (10’)
Loved this wod! Great job, 9:30!
Killed it, Chad!
105,115,125,135,145
Wod RX+
:51
:50
:55
:51
Total time 9:26-6:00
3:26
Up to 115 in strength (4 sets only)
RX 45s, 41s, 39s, 39s
Strength
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk
E3MOM
115,125,145,155,165
WOD @115
1: 0:47
2: 0:46
3: 0:45
4: 0:47
Xtra 5th 0:48
Complex
1 PC + 1 HSC + 1 FS + 1 Push Jerk
205-235-265-285-300
Wod RX+
:35
:34
:34
:36
8:19 – 6:00 Rest : 2:19
Strength
165-185-205-215(f)-165
WOD MRx:
1. 0:48
2. 0:46
3. 0:54
4. 0:55
#205 complex
10:53 WOD
1: 1:02 @205
-2 min rest
2: 4:32 2 @205
-2 min rest
3: 7:42 @185
-2 min rest
4: 10:53 @185
Strength
Complex – did 3 reps of each lift @135 x 5
—
Wod Mod
Weight = 185#
15 WB to 11’ target
10:19 – 6:00 = 4:19
Strength
Complex – did 3 reps of each lift @135 x 5
—
Wod. Modified
Weight @ 195#
15 WB to 10’ target
9:55 – 6:00 = 3:55
Distance learning day PE (WOD) w/ the girls
Harper:
practiced ring muscle up progressions w/ daddy
Berlyn:
built up to heavy deadlift single + 800m run@ 3:50
Me:
4 rounds
400m run
100ft. OH walking lunges w/25lb plate
25 G2O w/ plate
23:17
Strength complex
45,55,60,62,63
WOD w/ 3 of each movement ea round
Only used 35# and 8 # ball to 9 ft target
3 misses on wall balls
12:44
Obvious, these were not sprint rounds
Also, great job Berry girls!!
HOME WOD
5rds for time
-400m run
-40 air squats
-4 wall walks
~22min
Strength
135-165-185-205-226 (had to keep Nick K hungry)
Wod rx +
:39
:38
:36
:36
Total 8:29 – 6:00 = 2:29
My type of Wod 2 minutes of work with lots of rest
Strength
95-115-125-135-145
Wod masters rx
0:00-0:47 (47 sec)
2:47-3:36 (49 sec)
5:36-6:32 (56 sec)
8:32-9:23 (51 sec)
9:23 – 6:00 rest = 3:23
Complex
115-125-135-135-145
Wod rx +
1) :50
2) :51
3) 1:00
4) :55
Peer pressure bonus round: 0:55
9:36-6:00 = 3:36
Not much sprinting but glad I went plus – well done girls going heavier than planned tonight 😉
Strength: 105, 125, 135, 145, 145
WOD rx+: 11:05-6:00=5:05
Strength
115-125-135-145-155
WOD RX+ with bonus round
:50
:47
:46
:46
:45
11:54-8 rest = 3:54
KP Abs
Great work 4:30!
Have a great weekend CFJ
Strength
85-95-110-110-115
Wod RX (still determining if that was a mistake or not)
1:17
1:30
1:44
2:27 – failed 3rd S2O so that was fun. Stepped away for a second before cleaning it again
10:31-12:58 (failed 3rd S2O – cleaned and did 1 S2O ) (2:27)
Strength 65-75-85-90-95
WOD MRx
1. 0:50
2. 0:44
3. 0:44
4. 0:43
Strength
75-95-105-115-120
WOD rx due to peer pressure
1. 0:57
2. 0:56
3. 0:58
4. 0:58
Bonus. 0:57
Strength:
135-135-155-165-185
WOD RX:
:57
:51
:47
:49
+ 5th bonus round @ :49