For time:
1000 Meter Row
10 Bench Press 175/105# Rx+225/135# MRX 135/85#
750 Meter Row
20 Bench Press 155/95# Rx+205/120# MRX 115/70#
500 Meter Row
30 Bench Press 135/85# Rx+185/105# MRX 95/55#
250 Meter Row
For time:
1000 Meter Row
10 Bench Press 175/105# Rx+225/135# MRX 135/85#
750 Meter Row
20 Bench Press 155/95# Rx+205/120# MRX 115/70#
500 Meter Row
30 Bench Press 135/85# Rx+185/105# MRX 95/55#
250 Meter Row
Activator completed
205 up to 265
Took false confidence into WOD
10 @ 225
20: 14 @ 205, 6 @ 185 (uh oh)
30 @ 155
25:19
Barney the Bench Press Bear sez: “Prescribed is Plenty”
Bench press
5@ 105
4@ 115
3@ 135
2@ 150
1@ 160
Wod rx +
Time capped- finished in 24:00
This was a home gym session as 2nd workout on Wednesday- it was 111F in my garage, no fans.. row was 2:10 oof
10: 6/3/1 (F 4th rep so did the whole slide plates off thing & re rack – not advised)
20: 5/4/5/6
30: 5/5/5/5
Wod RX: 15:35
Strength
175X5
195X4
215X3
235X2
255X1
Pec Flyes/Rear Delt Flyes: 6×10
Row: 3×10
Tricep Pushdown/Cable Curl: 10×10
Strength: Bench Press
5@225, 4@245, 2@275, 1@295
WOD Rx+: 20/20 Bench Press
Strength 55-70-85-85-85
WOD w/75-65-55
19:44
Strength
185X5
225X4
245X3
265X2
295X0
Wod Rx 17:37
Strength
185X5
225X4
275X3
295X2
315X1
Wod Rx+ 15:13
Strength:
135
155
165
175
185
WOD RX+ 16:38
ALSO ITS MICHAELS BIRTHDAY!!! His birthday WOD was a fan fav for the Miears household
19:08 Scaled
Used #75, #65, #55
Strength: worked up to #95
Strength
135-155-175-265-265
WOD RX
19:47
10-unbroken
20- 15-5
30- 10-4-4-2-3–2-5
HBD Michael!!! Been killing these WODs lately! Great job buddy!!
Thank you brother!!!
Strength: E3MOM
200 Meter row + 5 Bench Press @ 155#
200 Meter row + 4 Bench Press @ 175#
200 Meter row + 3 Bench Press @ 225#
200 Meter row + 2 Bench Press @ 245#
200 Meter row + 1 Bench Press @ 275#
WOD:
RX’d with runs
19:22
Good push Rachel B! Happy Birthday Michael!
Thank you brother!!
HOME WOD – For Time
*w/ 20# Vest
-800m Run
-80 Squats
-600m Run
-60 Push Ups
-400m Run
-40 walking lunges
-200m Run
-20 Devil’s Press (35# DB’s)
26:24
…those devils press at the end ate my lunch
Strength: E2MOM (suppose to be E3MOM but was short on time)
200 Meter row + 5 Bench Press @ 135#
200 Meter row + 4 Bench Press @ 155#
200 Meter row + 3 Bench Press @ 175#
200 Meter row + 2 Bench Press @ 175#
200 Meter row + 1 Bench Press @ 175#
WOD
As Rx’d
30 Bench set was split up in 20-10 with the 10 and 20 sets unbroken
Time: 13:24
Shoulder feeling slightly vulnerable on bench
Did strength all @ 125#
WOD
1000m row
10 GHD 10 push ups
750m
15 GHD 15 push ups
500m
20 GHD 20 push ups
250m
16:02
HOME WOD – For Time
*w/ 20# Vest
-800m Run
-80 Squats
-600m Run
-60 Push Ups
-400m Run
-40 Walking Lunges
-200m Run
-20 Devil’s Press (35# db’s)
26:24
…those devil’s press at the end ate my lunch. toasty out there today!
Bench press with Mel
5@ 85
4@ 95
3@ 105
2@ 115
1@ 125
Wod Rx
15:14
Those 30 reps were nasty.
Bench:
10 unbroken
10/10
10/5/5/3/4/3
Strength: E3MOM
200 Meter row + 5 Bench Press @ 135#
200 Meter row + 4 Bench Press @ 155#
200 Meter row + 3 Bench Press @ 175#
200 Meter row + 2 Bench Press @ 205#
200 Meter row + 1 Bench Press @ 225#
WOD
As Rx’d
15:54
Activator completed.
WOD MRx+(155/135/135): 18:14*
*rowed an 800m instead of a 750m
Wod rx
12:57
Strength
5×155
4×175
3×195
2×215
1×235
WOD RX 18:05
Strength: E3MOM
200 Meter row + 5 Bench Press @ 135#
200 Meter row + 4 Bench Press @ 165#
200 Meter row + 3 Bench Press @ 195#
200 Meter row + 2 Bench Press @ 215#
200 Meter row + 1 Bench Press @ 225#
WOD
As Rx’d
Time: 16:51
Activator
105-120-135-145-160
WOD Rx+
16:59
10 bench unbroken
13/7 for 20
12/5/5/3/3/2
KP abs
It was SMOKIN’ hot but glad to be back at the gym
Activator 75-85-95-100-100
Wod RX minus w/95-85-75
6/4
6/5/5/4
6/6/6/6/4/2
21:51
Abs – post Wod 1K walk
Strength: E2MOM (suppose to be E3MOM but was short on time)
200 Meter row + 5 Bench Press @ 155#
200 Meter row + 4 Bench Press @ 175#
200 Meter row + 3 Bench Press @ 195#
200 Meter row + 2 Bench Press @ 225#
200 Meter row + 1 Bench Press @ 245#
WOD
As Rx’d
Time: 19:09
Was E3MOM, not 2
WOD as RX’d
13:51
10-10-10-10-7-4-5-4
Strength
135-135-155-175-175
Bench
5@155-4@185-3@205-2@225-1@235
500m bike at or above 70rpm
WOD mod
1000mm row
20 push ups feet on bench
750m row
40 push ups
500m row
60 push ups hands on bench
250m row
-20:52
WOD:
RX’d with runs
20:06
So glad you ran today Chris! Ditto!
HBD Michael!
@katieb agreed! Redlined 3 times on the set of 30 /:
Activator w/45,50,55,60,65
WOD did rows 800m,600m,400m,200m
And bench press with 55,45,35
16:40
Brandy, you fod GREAT!!
Wod. Rxd.
19:25
Wod rx
21:05