4 Rounds for time of:
4 Sandbag Facing Burpees
8 Sandbag Front Squats
12 Sandbag Front Rack Alternating Stationary Lunge Steps
200 Meter Sandbag Carry
Rest 2 Minutes
Men: 80# MRX 50# Sandbag
Women: 50# MRX 35# Sandbag
4 Rounds for time of:
4 Sandbag Facing Burpees
8 Sandbag Front Squats
12 Sandbag Front Rack Alternating Stationary Lunge Steps
200 Meter Sandbag Carry
Rest 2 Minutes
Men: 80# MRX 50# Sandbag
Women: 50# MRX 35# Sandbag
Front squats
5 x 3 @ 225
WOD Rx’d
18:26-6:00=12:26
Wod RX: 14:00-6:00= 8:00
1-1:57
2 min rest
2-6:02
2 min rest
3-10:06
2 min rest
14:00
Strength
225,245,245,245,255
Front squats 5 sets of 3 reps: 150#
Wod RX: 14:54-6:00= 8:54
Did not anticipate those runs to feel like that – yikes.
Rd 1 – 1:56
*2 min rest 1:56-3:56
Rd 2- 3:56- 6:07
*2 min rest 6:07-8:07
Rd 3 – 8:07-10:27
*2 min rest 10:27-12:27
Rd 4 – 12:27-14:54
Wow, Katie!!!! You crushed this!!!
For next time- 150# is 75% of one rep max
E2MOM- Front squats
5×3@225#
Wod Rx’d
15:57-6:00(rest)=9:57
*everything unbroken
Garage this am
6 rounds
20 bike cals
15 sit-ups
10 dumbbell snatch one arm #30
21:10
7 rounds actually
Strength at 130#
Wod rxd
15:11-6:00
9:11
Great pic KO – stud!!
HOME WOD
E2MOM – 10rds
-5 devils press (35# DB’s)
-50 DU’s
*last few rounds got spicy….
Front Squat
E2MOM
5 Sets of 3@225#
WOD
As Rx’d
Everything unbroken
1: 2:25
2: 2:18
3: 2:17
4: 2:16
Total time: 15:16-6:00(rest)=9:16
Strength: Front Squat
5×3 @ 185#
WOD Rx:
2:21
2:58
2:56
2:44
Total time: 16:59 – 6:00 (rest) = 10:59
Strength FS
3@135, 135, 145, 145, 155
Wod RX’d
2:21
2:21
2:38
2:34
About 45 seconds of work in the gym……sandbag shuffle got me!
Great job, 12 class!
15:54-6=9:54
Strength
225-245-265-285-305
Wod rx
17:59 – 6:00 = 11:59
Dropped sets 2/3/4 on lunges
Front squats
335-335-355-385-385
Wod RX’D
13:43 – 6:00 rest – 7:43
Front Squats
135-135-145-145-155
WOD rx
16:26 – 6 = 10:26
Strength: 155/165/185/185/165
WOD Rx:
19:31-6:00= 13:31
*went 6/6 on lunges.
WOD @#50 bag
4 Sandbag Facing Burpees
8 Sandbag Hang Clean
12 Sandbag DL
200 Meter (no sandbag)
Rest 2 Minutes
14:26
Front squats
5 x 3 @ 225
WOD Rx’d
20:35-6:00=14:35
4 mile run
Front squat (started at 85% of 175# & built up- unsure current 1 rep) thanks for lifting Amy!
3@ 155-160-160-165-170
Wod as rxd
1:56
1:56
1:54
1:48
13:34-6:00 = 7:34
Front Squat
E2MOM
4 Sets of 3@115#
1 Set of 3@125#
WOD
As Rx’d
Everything unbroken
1: 3:30 – took me about 30 seconds to figure out how to get the sandbag over my head
2: 3:15
3: 3:35
4: 3:30
Total time: 19:50-6:00(rest)=13:50
Front squats
3@155,160,165,170,175#
WOD rx 15:20-6:00=9:20
2:08
2:16
2:26
2:30
FS
All at 185#
—
Wod. Rx’d.
19:33 – 6:00 = 13:33
*not my jam….
Strength Front Squat
3@185#
All other sets at 225#
—
Wod RX
17:20
FS 5×3@225
WOD rx with 3rd tree trail
2:44
2:36
2:54
3:00
17:16-6=11:16
Everything unbroken after first round.
Strength from floor:
185, 205. 205, 215, 225
WOD MRx.20:53-6:00= 14:53
Strength: 5 sets of 3 @225
Wod:
RX: 15:32- 6 min rest= 9:32
Strength: 155/185/185/195/195
Wod:
Mrx+(65#)
17:29 – 6 = 11:29
Strength!!!!!!!!!!!!!!!!
Front Squat
3@165
3@165
3@175
3@175
3@180
Based on 1RM of 220# but not sure what it is from any time recently.
WOD Rx
15:18-6 rest = 9:18
1- 2:17
2- 2:19
3- 2:21
4- 2:21
KP abs
Great work 4:30!!
Strength with Georgie!
Front squat 155, 160, 160, 165, 170
WOD rx: 18:21-6= 12:21
At home
Front squats (from the floor) – 6×3 @ 95#
Wod w/30# sandbag
21:33-6:00 = 15:33
4:10
3:41
3:46
3:51
Jumped over sandbag on the burpees
5 Sets of 3 Front Squats @275#
Wod RX: 17:10-6:00= 11:10