Open gym will only be offered from 10:00am to 11:00am this Saturday, July 16th and next Saturday, July 23rd.
3 Rounds of:
2 Minutes for max reps of:
15/12 Calorie Row
Max reps T2B
Rest 1 minute
2 Minutes for max reps of:
15/12 Calorie Ski
Max reps Hip Extensions MRX Good Mornings with Barbell
Rest 1 minute
*Athletes choice of AMRAP to start with.
Pause deadlifts
5 sets at 275
WOD Rx’d
T2B: 12-15-13
Hip Ext: 20-20-20
Wod RX: 191
Back extensions then T2B
1st- 37/27
2nd- 40/26
3rd- 40/21
Strength
All sets @ 265
STRENGTH: Tempo Deadlift
205/265/285/315/335
WOD:
76 Back Extensions
50 T-2-B
126 Total
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent
205#
235#
255#
275#
305#
Wod Rx’d (following order)
Ski/ hip ext.: 35,32,32=99
Row/T2B: 20,18,19=57
DL with 2 sec top hold and 3 sec down
225 all rounds
Back Extensions 25/25/25
T2B 10/10/7
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent
125# for all sets
Wod Rx’d (following order)
Row/T2B: 31/24/23=78
Ski/ hip ext.: 25/26/25=76
Total- 154
Hamstring cramping in full force today
Deadlifts
135-135-155-155-165
WOD rx
T2B – 15/16/13 = 44
Hip Ext – 10/9/13 = 32
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent
245-275-315-345-365
Wod Rx
T2B – 16/16/16 = 48
Hip Ext – 23/20/17 = 60
Total = 108
DL, 2 sec hold, 3 sec down x 5
225,255,275,295,315
WOD
Row/T2B 16,19,17 = 52
Ski/Ext 22,25,30 = 77
Total = 129
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent
205#
235#
255#
275#
305#
Wod Rx’d
Row/T2B: 23,24,23=70
Ski/ hip ext.: 21,21,20=62
#305 only got 1
WOD Rx Total: 82
T2B: 11/12/10 = 33
Hip Extension: 16/17/16 = 49
DL 2sec hold/3 sec descent w/ Jordan!
5@135-145-155-165-175
Wod in order
T2B: 53
Hip ext: 71
DL 225-275×4
WOD RX
T2B 26
Hip 60
Ttb 20-20-20
Back ext 20-20-20
Total 120
Strength/Activator – prep for the metcon mashup this weekend
E3MOM – 5rds
-3 deadlifts (225#)
-6 T2B
-9 Bar Facing Burpees
WOD – as written
T2B: 25/20/17 = 62
Hip Ext: 28/25/24 = 77
Total: 139
smoked those machines, max! Great class – thx Shannon 🙂
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent:
Up to 315#
WOD RX’d (bike)
Total reps: 126
315 for all 5 sets
7 for 3 sets
10 for 3 sets
Wasn’t trying hard.
Pause deadlifts ( 5 sets of 5)
65,75,95,105 ,115
WOD w/ knee raises snd good morning with
Bamboo
Knee raises: 17,14,14
Good mornings: 8,9,8
Great class Shannon!!!
Deadlifts w/125#
WOD w/10# WB sit-ups: 11-16-18
Barbell good mornings: 20-19-18
Strength: DL (2 sec pause, 3 sec descent)
5@ 225-245-275-295-315
WOD Rx’d as written
T2B: 39,20,19 = 78
Hip Ext: 35,27,27 = 89
Total: 167
Strength with Georgie: 205-215 x4
WOD:
Hip extensions: 30×3=90
T2B/V-Ups: 30
120
Deadlift with 2 sec pause & 3 sec eccentric
5@ 205-215-215-215-215
Wod as rxd
Row/t2b: 31/28/26 (85)
Ski/back ext x2 then GM x2: 38/37/37 (112)
Total: 197
Home Wod
DL E2MOM (no pauses)
5×5
95-115-135-155-170
21-15-9
DL
200m run
DB Push jerk
200m run
Subbed runs for 1:30 on the bike
DL @ 125#
DB @ 25#
16:11
Abs
At home CompTrain WOD w/ a strength thrown in
Deadlifts E2MOM x 5 reps each time
155-185-205-225-245
21-15-9
Deadlift @155#
200m run
DB Push Jerks 35#
200m run
12:26 (all unbroken)
KP abs
Headed to Cali early tomorrow morning, see you next week CFJ family.
Good luck to those in the Metcon Mashup on Saturday, go kill it!
Strength: DL (2 sec pause, 3 sec descent)
5@ 225-245-275-295-315
WOD
T2B: 15,19,17 = 51
Good mornings w/ empty bar: 15,15,16 = 46
Total: 97
DL
3 @ 5 Pause/tempo – 155/225/225
2 @ 5 regular – 225/225
—
Wod. subbed Ring Dips for TTB
Row/RD: 27 – 25 – 20 =72
Ski/back ext.: 32 – 28- 28 =88
TOTAL = 160
Strength – all at 225
Wod:
Row/T2B – 12/9/10 = 31(could never get a good grip on the bar)
Ski/Hip Ext – 20/20/22 = 62
Total = 93
Strength:
225-245-245-245-265
WOD (sub ghd for t2b)
GHD 15-13-13
HE 15-15-15
E3MOM: 5 deadlifts with 2 sec hold at top, 3 sec descent
265-315-345-375-405
Wod Rx
T2B – 24/24/19 = 67
Hip Ext – 24/24/24 = 72
Total = 139