AMRAP in 6 minutes of:
7 Hang Squat Cleans 95/65# Rx+115/80# MRX75/55#
7 T2B MRX Toes thru rings, Knee raises or V-ups
Rest 3 minutes/Make load adjustments
AMRAP in 6 minutes of:
7 Hang Squat Snatch 75/55 Rx+95/65# MRX 55/35#
7 Pull-ups Rx+C2B MRX Ring Rows
Strength
Worked up to 155#
WOD
HSC & T2B @ 115# = 4
HSS & PU @ 115 = 3 + 1
Wod RX
Hang Squat Cleans /T2B – 7+2 HSCs
Hang Squat Snatch /Pull-ups – 5+3 HSSs
Strength up to 135lbs
EMOM: 1 HPS+1 HSS
Min 1-3: 95#
Min 4-6: 115#
Min 7-10: 135#
Wod Rx’d in order as written
1) 6+8
2) 6+7
*All unbroken
Strength complex up to 55#
WOD MRx
Sq Cleans/knee raises = 4 rds + 2 cleans
Sq Snatch + ring rows = 4 rds
WOD RX+
1. 6 Rounds
2. 4 Rounds
Nice, Stephen!
55-65-75-85-95-95-105-105-115(fail SS)-115
RX
7+7
6
Miranda, you are killing it friend! Great job!!!
Strength
up to 185# shared bar with Breck
WOD Rx written order
1. 5 rounds (equipment malfunction stopped with about a minute left)
2. 6+7
EMOM for 10 minutes:
1 Hang Power Snatch + 1 Hang Squat Snatch
No misses
75/95/125/145/155/155/165/165/175/185#
WOD
As Rx’d
1: Rounds=7+7 HSC (105 reps)
2: Rounds=6+7 HSS (91 reps)
Total reps=196
MOD WOD -> HSC w/65lbs for both AMRAP’s w/ v-ups & ring rows
6 rounds even on both
Strength HPS + HSS
75-95-95-95-105×6
WOD Rx
1. 8+10
2. 6+9
GRIPPPPPPPP
Great job to my square neighbors- Jamie, Peggy, Joanie, Monica, Ryan Alonso, and Daniel!!!
Great pic, Alec!!!
so awesome today, KB – you keep rockin’ it!!!
Strength EMOM Complex of 1 HPS/HSS
3@75#
4@95#
3@115#
WOD Rx
HSC/T2B – 6 rounds
HSS/Pull-ups – 5 rounds + 4 HSS
Strength/Activator:
EMOM – 10rds
-1 barbell complex (1 hang power snatch into 1 hang squat snatch) 75/75/75/95/95
-5 Over the bar burps
WOD Rx
1. 5 + 7
2. 5 + 3
unbroken on the movements – very long pauses between each movement – lol
awesome scores today – great job CFJ’ers! thx nicole – fun class!
Tried to stay light today and focus on good form. Whether that panned our or not- who knows…
Strength: Stayed at 95#
WOD 1 Rx: 4+4
WOD 2 Rx: 3+5 (also worked on kipping PU instead of butterfly)
Strength: all at 75#
WOD 1 Rx: 4+5hsc
WOD 2 Rx: 3+7hss
WOD 1 @65# (7HC + 7T2B)
7 + 4 TTB
WOD 2 @55# (7PS + 7PU)
6 + 7PS
Strength up to 115# failed 125# on squat clean
WOD rx
8 + 1 HSC
5 + 10 reps
Complex 1@205
Failed 9th min at 205
Wod RX’d
6 rounds
—-
6 rounds + 1 HSS
Complex up to 135#
WOD: As RX’d
4 Rounds + 7 HSC
4 Rounds
Strength up to 165lbs no misses. Started at 115lbs
1st Amrap rx 5 rounds
2nd Amrap dropped to womens MRX 5 rounds
Lower back and recovery were done!
EMOM for 10 minutes:
1 Hang Power Snatch + 1 Hang Squat Snatch
No misses
135/145/155/155/155/165/185/195/205
WOD as RX’d
6+7
4+10
Complex up to 100#
Wod RX as written
6+10
6+7
=185 reps
Great job 430!
Strength
Up to 145 x 2
—
WOD. Both with 65#, ghds for TTB
7 rounds + 2 HSC
–
5 rounds + 11 reps.
Strength
Up to 145
—
WOD RX
1. 7 Rounds
2. 5 rds + 11 reps
Strength 115#
WOD Rx
4+2
4
Garage
5 rds
10 cal bike
10 thrusters 75#
10 cal bike
10 push-ups
= 14:58
Bike/ ski
3/6/9/12/15/18/20 (forgot it was 21 not 20)
Burpees
2/4/6/8/10/12
Bench
3@ 55lbs/6@55lbs/9@45lbs/12@35lbs/
15@35lbs
1 mile finisher: 10:35