For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating 50/35# DB
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
Bench: EMOM 10 minutes
5 reps of bench – 135
*
WID modified
20-15-10-5 pull-ups for the rope climb descending sets
Did equal rep air squats for pistols
Used 50# for DB snatches
19:47
Wod RX: 19:45
Strength all @ 185lbs
EMOM for 10 mins: Bench Press x5 reps
10×5@155
Wod Rx’d
20:27
Bench all @ 65#
WOD – did intermediate option w/squats
10:21
Then Breck recommended I go back and add in the 4 rope/40 squat/40 DB snatch
5:26
46/5’7″/166
Bench Press
EMOM for 10 minutes
Sets of 5@205#
WOD
As Rx’d
DB Snatches unbroken
Time: 17:55
Bench Press: 185 10×5
WOD: got to the two legless rope climbs
WOD as RX’d
Finished the sets of 20 at 22:48
Wod scaled
10 ft legless from seated rope climb
1/2 of single leg squats – first time I’ve been able to keep my heel mostly down
#50 Alternating DB Snatches
Time: 19:46
Bench: EMOM 10 minutes
8 – 5@205
1 – 4@205 (leg came off ground on 5th rep)
1 – 5@185
Wod: 18:07
Regular rope climbs
Bulgarian Split Squats
50# snatches
Strength 10×5@105#
WOD focused on pistol practice
4 climbs
20 pistols
40 snatches 30#
3 climbs
15 pistols
30 snatches
2 climbs
10 pistols
20 snatches
1 climb
10 pistols
10 snatches
18:11
Bench 5 reps EMOM for 10 mins
@235#
WOD w/ regular rope climbs
21:15
WOD w/ rx’d load, gob squats and reg rope climbs
19:24
Good work, nooners!
Strength: 10 EMOM Bench Press
5 @ 200#
(Skipped minute 8 & only got 4 on final set)
WOD Rx:
20:40
Bench @95#
Wod
2 legless 10’/ 2 14’ RC
40 pistols and 40 Db snatch 35#
2 legless 10’/ 1 15’ RC
30 Pistols & 30 snatch
1 legless 10’/ 1 15’ RC
20 pistols & 20 DB snatch
1 15’ rope climb
10 pistols & 10 db snatch
18:45
Strength: 155# x 10 rounds
WOD Rx*: 20:48
*as Rx but used legs on the ropes
Strength: EMOM x 10 – 135#
**50m Sprint after each set (mailbox and back)
WOD – regular rope climbs & goblet squats w/ 35# KB
*Snatch w/ Rx load (50#)
18:39
shout out to Matt – crrrrrrushed it today sir!! fun noon class – thx breck!
Bench Press EMOM @105#: 5/5/5/5/5/5/5/4/4/4
WOD Int. Mix
Legless RC: 3/2/1/1
Single Leg DL: #20
DB Snatch #20
Time: 18:35
BP EMOM for 10 min. Close Grip
all completed at 155#
—
Wod. Mod
14/12/10/8 SKi-erg for the RC’s
Kosak Squats for the Pistols
Snatches Rx’d at 50#
18:52
Bench 185#
WOD Scaled
3 (10′) rope climbs
30 air squats
30 alternating snatches (35#)
etc.
12:50
Bench
EMOM for 10 min
5 reps @ 185
—
WOD
Legless up, used legs at top to stop and touch 15’
Pistols w/ 10# plate
50# DB snatch
Capped but finished
21:29
EMOM for 10 mins: Bench Press x 5 reps
First 5 sets @ 200#
Last 5 sets @ 185#
Completed 44 of the 50 reps
WOD:
5 strict pull-ups per rope climb (20, 15, 10, 5)
Bulgarian Split Squats for pistols
As RX’d for dumbbell snatches
21:00
EMOM Bench with Jimmy @ 165
2 legless rope climb attempts
2 regular rope climb 12’
40 goblet squats 50#
40 dumbbell snatches 50# alternating
1 legless rope climb attempt
2 regular rope climb 12’
30 goblet squats
30 dumbbell snatches, alternating
1 legless rope climb attempt
1 regular rope climb 12’
20 goblet squats
20 dumbbell snatches, alternating
Went about 30 seconds over cap
At home garage WOD
Strength: Hang Power Clean E2MOM
3@95, 3@110, 3@130, 3@145 and 3@160
WOD 4 RFT
300m run
15,12,9,6 Hang Power Cleans (75,95,105,125)
12 HSPUs (did 8 strict with 1 ab mat; went to the chiro today and my next was a disaster LOL)
14:59
HPCs unbroken
Strict 1 ab mat were 8/8/6-2/5-3
KP abs
Chrissy did the bike and 65,85,95,105 and pike push-ups
17:25
Her strength was 65-75-90-100-105(1) getting back from a strain in her shoulder/back
Wod Intermediate scaled with pull-ups for rope climbs(15,10,5,5 per Dan) and 25# db
Time = 10:13
WOD: got 14 DB sn. in rd of 20’s then time capped
Rep scheme as written
Regular rope climbs
#25 DB Goblet squats/Snatches
EMOM for 8 mins: 85# Bench Press x 5 reps with Peggy and a 10ft legless rope climb
WOD with reg 15’ rope climbs-the rest as written starting w/ 4RC/40pistols/40DBSnatch 35#
15:31
20 Rep Back Squat @355
Wod RX’d
17:43
Strength – 165 w josh
Wod
2 seated legless rope climbs(10′) 2 regular rope climbs(12′)
40 db squats(50#)
40 db snatches(50#)
2 seated legless rope climbs(10′) 1 regular rope climb(12′)
12 db squats(50#)
blah
Strength w/Joan
5 Bench Press EMOM for 10 Min
70# first 5 rounds
75# second 5 rounds
WOD
12′ rope climbs
cossack squats
30# DB
17:00
Bench 5 x 155#, 5 x 165#
WOD sub Cossack sqt for pistol. All legless, 50# DB snatch
19:28