21-15-9 rep rounds for time of:
Box jumps 24/20” MRX 20/18”
Kettlebell swings 55/35# MRX 45/25#
Sumo Deadlift High Pull 95/65# 75/55#
Compare to January 13, 2014.
21-15-9 rep rounds for time of:
Box jumps 24/20” MRX 20/18”
Kettlebell swings 55/35# MRX 45/25#
Sumo Deadlift High Pull 95/65# 75/55#
Compare to January 13, 2014.
Sumo DL E2MOM
10 x 3 @ 315
WOD Rx’d
7:32
Strength
185
Wod rx
6:41
Wod RX: 5:13
Strength
315X1
365X6
385X3
Strength sumo DL
3@205 for 6 rounds
3@155 for 4 (started feeling pull in L glute again)
Wod RX’d
Box step downs
5:07
Strength
145# – 5 barbell pushups- 5 strict pull-ups each set
–
Wod
20”, 55#, 95#
= 7:08
WOD Rx’d
5:34
Sumo deadlift
Stayed lighter today ended at 3@425
Wod RX’D
3:58
Everything unbroken
STUD!! crushed this Wod, Chad – great job!
Sumo Deadlift E2MOM 10sets x 3reps
@305#
WOD Rx’d
8:19
Strength
Practiced drag rope
Wod rx
7:22 pr by :08
Sumo Deadlift:
10 sets of 3 (used #275)
Also did 10 sets of 5 GHD sit-ups
*
WOD modified due to doing box step-ups, rx otherwise
7:55
Sumo DL
7 sets of 3@365
3 sets of 3@385
Wod RX
4:38
Sumo Deadlift
E2MOM
10 Sets of 3@365#
WOD
As Rx’d
Box Jumps and KB Swings unbroken
Split SDHP up in following sets: 21(11-10), 15(9-6) & 9 unbroken
Today’s Time: 4:49
7-3-12=5:06
12-13-11=4:26
4-26-11=4:25
9-24-09=4:08
5-3-2009 South Central Regional WOD#3=4:10 (1st place)
Strength
10×3@275
WOD 24” stepups, 55#, 95#
9:33
Strength: Sumo Dead Lift
3@275#
3@315#
8×3@365#
WOD Rx’d
6:20
Sumo Deadlift E2MOM 10sets x 3reps
@215#
WOD Rx’d
5:21
(No bounding on BJ)
SDHP: 21 (7/7/7), 15 (6/4/5), 9 (3/3/3)
great job today, katie – so good seeing you!!
Strength/Activator: E2MOM – 10rds
-3 Sumo DL (275#)
-10 cals on bike
WOD Rx
6:14
fun one today – thx breck!!
Sumo deadlifts 1×3 @ 185, 9×3 @ 155
WOD w/25#KB, 18” step ups, 55# SDHP
7:12
Sumos: Up to 265#
WOD Rx: 7:21
*first time I’ve ever attempted bounding. Might have been faster if not for the three no-reps on BJ.
Stayed light and went slow on SD – 3 reps @ 215 for 10 rounds
WOD – 4:54 (modified for knee)
Air squats
55# KB
Empty barbell
Strength: 1@205# 9@215#
Did some 35# SB bench abs skierg in between
WOD w/left leg leading step ups (rehabbing the right knee)
5:10
Smoking fast Georgie!!!
KP Abs
7:33
#35 KB
#55 Barbell
20 in. Box Jumps
Sumo DL E2MOM
10 x 3 @ 265
WOD Rx’d
8:17
10 sets of 3 SDHP: 205 then all 215#
Alternated with
5 sets of 20 bench press with 35# DB’s (KO practice)
Wod as rxd
3:46 (UB)
Killed it! 🙂
Strength up to 3 @ 235#
WOD rx 4:30
Strength
10 x 3@265
—
Wod RX
6:15
Strength
5 x 3 @ 265#
5 sets of 100m sprints on skierg
—
Wod.
Did GHD’s instead of the box jumps.
6:10
SDL
3@225-255-275
7×3@305
WOD – 6:46
SDLHP disaster
1 mile walk – 21:33
21-15-9-6-3
Step ups – 12” box
KB Clean & Press – 9# KB
KB DL – 13# KB
7:18
Sumo DL E2MOM
Worked up to 435#
WOD Rx’d
5:58