Monday, December 12, 2022 31 Comments / Workout of the Day (WOD) / By Breck 10 Rounds for time of: 24 Double Unders8 Burpees1 Rope Climb
Kevin Fath December 12, 2022 at 7:26 am 5’11”; 30yo; 198# Power Snatch + Hang Power Snatch: 135, 135, 135, 135 Deficit Power Snatch: 185, 185, 185, 185, 185, 185 Wide Grip Bench Press: 5@225, 5@245, 5@245, 5@245, 5@245, 5@245 Modified WOD: 18:xx 10 rounds 4cal SkiErg 8 Burpees 1 Rope Climb (10′) Reply
Butter December 12, 2022 at 8:18 am E3MOM: 5 sets of: 5 BP@185 3 RMU’s (all connected, no misses) Wod Rx’d 13:19 *3 misses on dubs Reply
Michael Such December 12, 2022 at 9:55 am Pause Bench Press @ 185 5 kipping Pull-ups WOD: 19:47 scaled 3 strict Ring pull-ups Reply
Georgie December 12, 2022 at 10:06 am Bench press 5@ 95-105-115-115-115 Pull-ups 5 Strict x 2 rounds then 5 strict with 10# DB x3 Wod as rxd 11:41 Reply
Angie December 12, 2022 at 10:36 am Bench 55#, ring rows WOD did as an AMRAP W/single unders 8 rds Reply
Chandler December 12, 2022 at 11:25 am WOD 13:39 DU unbroken Rx but a few inches short on most rope climbs (always hit the hardware but not always the tape) Reply
Max December 12, 2022 at 11:34 am Strength 245 1 bar Mu Wod mod* subbed 5 ski cal for 1 rx 17:34 Reply
Alec December 12, 2022 at 11:55 am Strength: E3MOM 5 BP @ 225/5 strict pull-ups Wod w/ 5 ski cal, 8 burpees, 1 legless 10′ rope climb 18:45 Reply
Calli December 12, 2022 at 12:06 pm Strength: 10 DB Bench Press+5 tempo DB tricep bench press #25db’s + 10 ring rows MOD WOD: 10 rounds #20 DB’s 12 DB weighted step ups 8 box burpees 10 DB bent over rows 16:42 Reply
Katie B December 12, 2022 at 1:55 pm E3MOM: 3 sets of bench- not sure weight- whatever Jamie and Aimee did 5 connected strict RMU progressions with box Wod Rx’d 13:57 Burpees destroyed this ginger. Reply
Nicole December 12, 2022 at 2:11 pm Strength w/ 85lbs WOD w/ *13ft Rope climbs 18:02 Great double under practice. Always a silver lining, friends! 🙂 Reply
Jamie December 12, 2022 at 2:35 pm Told myself I would start posting again.. Wod mod 10 rounds 24 dubs 5 burpees 2 rope climb drills(?) on 10’ rope 15:33 26 weeks Reply
ryan alonso December 12, 2022 at 2:36 pm Strength/Activator: E3MOM – 5rds -5 BP (135×2 / 155×3) -5 Strict PLU’s (on rings) -10 cals on bike WOD Rx – 12:05 stud filled noon class! Great seeing the griffin’s today! Thx Breck! Reply
Ryan G. December 12, 2022 at 2:49 pm WOD Rx: 17:44* *couldn’t decide if I’d done 9 or 10 rounds, so got up and did an extra. Reply
Shawn C. December 12, 2022 at 3:54 pm Bench press 5@ #185 Pull-ups 5 Strict — Wod. w/ 5 Ring Rows – feet on 20″ box for the RC 14:34 Reply
Breck December 12, 2022 at 4:21 pm Strength/Skills E3MOM 5 Bench Press + 5 L-Pull ups 5 Bench Press + 5 Strict C2B 5 Bench Press + 5 Weighted 50# Pull ups 5 Bench Press + 5 Bar MU’s 5 Bench Press + 5 Ring MU’s All bench@225# WOD As Rx’d Missed twice on round 3 of DU’s, otherwise unbroken. Time: 14:04 Reply
Foster December 12, 2022 at 8:14 pm Activator 155 strict pull up 185 strict C2B 205 3 Bar MU singles (first ones ever) 205 3 bar MU singles 185 3 bar MU together Wod RX 18:37 Reply
Chris C. December 12, 2022 at 8:53 pm Strength: Bench All sets @ 225# 3 reps of strict L sit pull-ups — WOD: Rope climb or 4 strict pull-ups. S/U 15:58 Reply
Jim S December 12, 2022 at 10:00 pm Bench + 5 strict pull-ups 185, 4@205 WOD 6cal bike, 8 burpee, 10’ft rope limb c Reply
Molly December 12, 2022 at 10:04 pm Bench 5@ 85,85,95,95,95 Mix of 5 strict/5 killing pull-ups Wod RX 15:39 Reply
Jimmy M December 13, 2022 at 9:07 am Activator: 5 @155 rest at 185 strict pu/kip pu/c2b/mu Wod 45 seconds of dubs 8 burpees 1 rc 8 rounds Reply
Steph December 13, 2022 at 4:49 pm Bench press and pull up variations 115-125-140-150-135 Pull-ups/C2B/BMU (not 5) :30 of skip erg to top it off WOD Rx 18:44 Clipped on 2 round of DUs so took a little more time before starting them the rest of the way KP abs Reply
Josh McCallum December 13, 2022 at 5:35 pm Bench Up to 185# WOD: 6 rounds* music was out most of the time Reply
Jim D December 14, 2022 at 9:52 am Strength: E3MOM 5 BP @ 185/5 strict pull-ups with 45# dumbell WOD Rx’d 19:40 Reply
Strength:
E3MOM
5 BP @ 225/5 strict pull-ups
WOD Rx’d
16:17
5’11”; 30yo; 198#
Power Snatch + Hang Power Snatch: 135, 135, 135, 135
Deficit Power Snatch: 185, 185, 185, 185, 185, 185
Wide Grip Bench Press: 5@225, 5@245, 5@245, 5@245, 5@245, 5@245
Modified WOD: 18:xx
10 rounds
4cal SkiErg
8 Burpees
1 Rope Climb (10′)
Wod RX: 11:20
Strength & 185lbs w/ strict pull-ups
E3MOM: 5 sets of:
5 BP@185
3 RMU’s (all connected, no misses)
Wod Rx’d
13:19
*3 misses on dubs
Pause Bench Press @ 185
5 kipping Pull-ups
WOD: 19:47 scaled
3 strict Ring pull-ups
Bench press
5@ 95-105-115-115-115
Pull-ups
5 Strict x 2 rounds then 5 strict with 10# DB x3
Wod as rxd
11:41
Bench 55#, ring rows
WOD did as an AMRAP
W/single unders
8 rds
Bench press
5@ #185
Pull-ups
5 Strict
Wod as rxd
10:54
WOD 13:39
DU unbroken
Rx but a few inches short on most rope climbs (always hit the hardware but not always the tape)
Strength
245
1 bar Mu
Wod mod* subbed 5 ski cal for 1 rx
17:34
Strength:
E3MOM
5 BP @ 225/5 strict pull-ups
Wod w/ 5 ski cal, 8 burpees, 1 legless 10′ rope climb
18:45
Strength: 10 DB Bench Press+5 tempo DB tricep bench press #25db’s + 10 ring rows
MOD WOD:
10 rounds #20 DB’s
12 DB weighted step ups
8 box burpees
10 DB bent over rows
16:42
E3MOM:
3 sets of bench- not sure weight- whatever Jamie and Aimee did
5 connected strict RMU progressions with box
Wod Rx’d
13:57
Burpees destroyed this ginger.
Strength w/ 85lbs
WOD w/ *13ft Rope climbs
18:02
Great double under practice. Always a silver lining, friends! 🙂
Strength: 95#
WODrx: 12:11
Bench
All sets @ 185#
3 reps of strict HSPU
—
WOD RX
13:45
Strength: 5rds E3MOM
5 unbroken RMU
WOD Rx’d
12:35
Told myself I would start posting again..
Wod mod
10 rounds
24 dubs
5 burpees
2 rope climb drills(?) on 10’ rope
15:33
26 weeks
Strength/Activator: E3MOM – 5rds
-5 BP (135×2 / 155×3)
-5 Strict PLU’s (on rings)
-10 cals on bike
WOD Rx – 12:05
stud filled noon class! Great seeing the griffin’s today! Thx Breck!
WOD Rx: 17:44*
*couldn’t decide if I’d done 9 or 10 rounds, so got up and did an extra.
Bench press
5@ #185
Pull-ups
5 Strict
—
Wod. w/ 5 Ring Rows – feet on 20″ box for the RC
14:34
Strength/Skills
E3MOM
5 Bench Press + 5 L-Pull ups
5 Bench Press + 5 Strict C2B
5 Bench Press + 5 Weighted 50# Pull ups
5 Bench Press + 5 Bar MU’s
5 Bench Press + 5 Ring MU’s
All bench@225#
WOD
As Rx’d
Missed twice on round 3 of DU’s, otherwise unbroken.
Time: 14:04
Activator
155 strict pull up
185 strict C2B
205 3 Bar MU singles (first ones ever)
205 3 bar MU singles
185 3 bar MU together
Wod RX 18:37
Nice, Foster! Congrats on the Bar MUs!
Strength:
Bench
All sets @ 225#
3 reps of strict L sit pull-ups
—
WOD:
Rope climb or 4 strict pull-ups.
S/U
15:58
Bench + 5 strict pull-ups
185, 4@205
WOD 6cal bike, 8 burpee, 10’ft rope limb
c
Bench 5@ 85,85,95,95,95
Mix of 5 strict/5 killing pull-ups
Wod RX
15:39
Activator:
5 @155 rest at 185
strict pu/kip pu/c2b/mu
Wod
45 seconds of dubs
8 burpees
1 rc
8 rounds
Bench press and pull up variations
115-125-140-150-135
Pull-ups/C2B/BMU (not 5)
:30 of skip erg to top it off
WOD Rx
18:44
Clipped on 2 round of DUs so took a little more time before starting them the rest of the way
KP abs
Bench
Up to 185#
WOD: 6 rounds* music was out most of the time
Strength:
E3MOM
5 BP @ 185/5 strict pull-ups with 45# dumbell
WOD Rx’d
19:40