This Saturday, April 30th, Open Gym will be offered from 10:00 to 11:00am.
On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders MRX single unders
Tabata single-leg squats, alternating legs each interval MRX front squats 45/35#
2 minutes of box jumps 24/20” MRX 20/18”
2FS EMOM x 10
All @ 255
WOD:
DUs: 101, 101
45lb Front Squats: 53, 53
Box Jumps: 25, 29
Garage WOD:
1 mile run
7:51 (:05 PR)
5 rounds for time:
10 cal bike
10 deadlift @ 225#
9:43
Finisher: 50 sit ups
Wod RX: 595 total reps
-First round
Doubles- 170
Single leg- 90
Box Jump- 35
Total:295
-Second round
Doubles- 183
Single leg- 77
Box Jump- 40
Total:300
Strength
235X5
245X5
2 FS EMOM X 10
@345lbs
Wod RX’D
110 DU
62 Pistols
42 BJ
100 DU
64 Pistols
44 BJ
Total reps
422
Strength
Front Squats
EMOM for 10 minutes
2@255#
WOD
As Rx’d
DU’s: 118-95=213
Pistols: 46-46=92
Box Jumps: 47-48=95
Total=400
Strength
Front Squats
EMOM for 10 minutes
6×2@225#
4×2@235
WOD
As Rx’d
DU’s: 130+120=250
Pistols: 32+38=70
Box Jumps: 30+35=65
Total=385
Front squat EMOM x 10
2@ 170 (90%)
Wod as rxd
Dubs: 198
Pistols: 64
BJ: 52
Dubs: 120
Pistols: 65
BJ: 52
Total: 551
Holy quads Batman!
Front squats
255
Wod RX
Dubs 150,150
Pistols 36,36
Box jumps 40,40
Strength front squats EMOM 10×2
245×9
255×1
WOD
-Most jumps were singles (lost count)
-Side to side squats
-Box jumps 20” 28-30
*Congratulations to Jordan Miears on 255lbs front squats..
Strength:
225 1-6
245 7-8
255 9-10
WOD: worked on doubles, squat form & box jumps
-First round
Doubles- 150
Single leg- 32
Box Jump- 35
Total:217
-Second round
Doubles- 130
Single leg- 32
Box Jump- 35
Total:197
Front Squats–2 reps EMOM for 10 mins
275#X5
285#X5
Strength: EMOM Front Squat
5×2 @ 165
3×2 @ 185
1×2 @ 205
1×2 @ 225
WOD Rx’d
Dubs: 130, 113 = 243
Pistols: 40, 35 = 75
BJ’s: 26, 36 = 62
Total: 380
Strength
Front Squats
EMOM for 10 minutes
2@135# (80% of 1RM)
WOD w/ BB Front squats for pistols.
DU’s: 100, 65= 165
BB Squats: 50, 55= 105
BJ: 32, 34= 66
Total=336
Wowza.
Pre-WOD Mile: 6:56
Strength:
135,155,175×8
WOD:
Dubs: 81 + 41= 122
Pistols: 30 + 41= 71
BJ: 27 + 35= 62
Total: 255
Front Squats 2.EMOM with 65#
WOD with single unders, step ups to 20” box
And Front squats with 25#
Single Unders 170,144
Front Squats. 44, 37
Box Steps 28,26
Total reps; 449
2FS EMOM x 10
All @ 185
WOD:
DUs: 111, 101
Pistols: 32, 28
Box Jumps: 28, 27
Total: 327
Strength with Steph: worked up to 180#
WOD:
Dubs: 125, 120
Pistols: 60, 47
Box jumps: 20, step ups 30
Failed 1 on the 10th round of squats
WOD: scaled pistols to #35 bb FS
Dubs: 77/66
FS: 45/49
BJ: 26/31
Total: 294
Strength:
155X1
165 for rest
WOD:
Dubs: 164 + 136= 300
Pistols: 41 + 43= 84
BJ: 32 + 36 = 68
Total: 452
Awesome job on those pistols, KO!
TY! Work in progress!
DU – 121, 116
Pistols – 33, 28
BJ – 32, 29
Total – 359
–
Strength FS
225 x 2 sets
245 x 8 sets
Garage
3 rds
25 cal bike
10 CNJ 135
9:31
Strength front squats
EMOM X10 @ 155#
WOD:
Dubs: 65-35=100
Modified Pistols: 24-24=48
Box step ups 24”: 33-35=68
Total: 216
DU – 86, 55
55# KB Goblet Squats – 45, 45
BJ – 20, 22
Total – 273
–
Strength FS with KO
225 x 2 sets
245 x 8 sets
Front squat @ 105#
Dubs: 23-25 = 48
Cosack squats: 40-47 = 87
18” step ups: 30-33 =63
198
Dubs = single single double
Strength – 185 for all
Wod:
Dubs – 21/10(yup that happened)
FS(empty barbell) – 51/49
BJ -24/28
WOD: Modified
Dubs: 120/130
80#DBalls: 22/22
BJ/Wall Sits: 20/:45 20/:45