This Saturday, January 28th, Open Gym 10:00am-12:00pm will be canceled.
For 30 minutes complete:
3 Squat Cleans 185/125# Rx+225/155# MRX135/95# on the odd minutes
Bike or Row 13/10 Rx+15/12 MRX 10/8 Calories on the even minutes
*Athletes choice on starting with bike/row or cleans.
Activator
135, 185, and 185
WOD
10 cals every round
185 for 11 rounds
155 for 4 rounds
Activator: 75, 85, 95
WOD: MRX (95, 8 cal mix of bike and row)
Completed
WOD completed w/
10 cal bike
185 SC
Activator 95-115-125
Wod
115# for first 2/3 then 125#
10 cal row
Strong 6am class! Way to go!
Activator:
135-165-185
Wod completed as Rx’d w/Bike
*All about the calories on this one. Averaged 72-78 rpm, and it took 38-40 seconds for 13 cals. 18-20 seconds on squat cleans
Impressive as always Chad!
Activator
Min 1: 3 Squat Cleans@135#
Min 2: 10 Cal Bike
Min 3: Rest
Min 4: 3 Squat Cleans@165#
Min 5: 12 Cal Bike
Min 6: Rest
Min 7: 3 Squat Cleans@185#
Min 8: 15 Cal Bike
Activator:
135-185-225
Wod w/ 205# Squat clean, 10 row cals.
Completed
Note: do 225# next time, 13 cals.
Activator
Min 1: 3 Squat Cleans@135#
Min 2: 10 Cal Bike
Min 3: Rest
Min 4: 3 Squat Cleans@185#
Min 5: 12 Cal Bike
Min 6: Rest
Min 7: 3 Squat Cleans@185#
Min 8: 15 Cal Bike
WOD
As Rx’d with Bike
Completed all rounds
All Cleans were fast singles
Bike was 75-82 RPM
Meters=6,866
wod rx completed with row
Activator 135#, 155#, 155#
WOD with 155#, 13 cal bike (62 to 67 rpm). First 12 rounds SC unbroken, singles last 3 rounds. Missed one SC some where in the middle.
Izzy Deller powerlifting meet Saturday Jan 21 2023
Squat = 237#
Bench = 165#
Dead lift = 313#
WOD Rx’d w/ Bike=Completed
Wod :
3 TNG Squat Cleans @225
6 rounds @10cals
9 rounds @8 cals
Cardio was not there today
Very mental one today good work 6am
Wod rx bike
Completed
Next time try 205/13 or 185/15
Activator 65/75/85 8 cals
WOD w/75# & 8 cal row
Completed all
Should’ve gone heavier
WOD mrx with row
Completed all rounds
*all cleans done by 30 seconds
All row done by 35 seconds – about 14 pulls
Try 105 next time
Good one!
Wod RX completed all rounds
Wod rx weight 10 cal bike
*do 13 next time or #205
WOD mrx’d w/Bike- Completed
*105# next time! Great work, nooners!
Thanks for the push to do the same today. Tough one. Good job!
Wod. Very Tough!
Rx Weight / 10cal Row
*skipped round 7 – Squat Cleans – to ‘regroup.’
**Next time, skip this day…..:)
I second your ** note
WOD
3 tng Squat Cleans @105#
10 Cal Row
Activator – yes
—
WOD mod
185# squat cleans
Minute 21 skipped that set of cleans. Dropped to 10 calories instead of 13 to finish from there on out!
Tough WOD!
Bike for Calories
Activator: 135,155,155
Wod: 135 & 10 cal row – got all reps
Completed 30 mins of
Odd: 3 Sq. Cleans #65
Even: 8 cal bike
Wod RX w/ Bike
Completed all rounds
All Cleans were fast singles
Activator
Min 1: 3 Squat Cleans@135#
Min 2: 10 Cal Bike
Min 3: Rest
Min 4: 3 Squat Cleans@185#
Min 5: 12 Cal Bike
Min 6: Rest
Min 7: 3 Squat Cleans@215#
Min 8: 15 Cal Bike
WOD Rx with row cals
Completed all rounds
For next time:
Row-fastest row :22 and slowest was :27
Cleans: 12-13 seconds each round
Activator: 105-125-155#
Jiu-Jitsu – 1hr morning session
WOD:
MRx with Bike — Completed all rounds
Maddy:
WOD: completed with 5 squat cleans @ 25# –
4 cal bike
WOD as Rx’d w/bike
Completed
Activator
185-225-245
WOD:
135#
13 cal row
Wod MRX w/bike – completed
Zero advice to future self other than do the same more efficiently and die less. Good job 4:30
Love that advice 🙂
WOD rx
Bike 10 cals: held 68-74
125# – 18-22 seconds
6 mile run
Wod
95# squat cleans & 10 cal row
1/2 way switched to 3 BS, then last 3 rounds switched to 5 DB squats bc back no beuno
Activator: 135-155-185
WOD MRx w/row – completed cleans in 13-14s, rows in 26-29s.
Activator:
135-155-175
WOD Rx Cals (bike) & 155# barbell
Completed
WOD with 105# and 10 Cal Bike
Tough tough tough but FUN!
Activator
135-155-175
WOD Rx’d Cals (bike) & 155 barbell
Completed
Activator
105-125-125
WOD Rx w/bike
Completed
KP Abs
Complete – WOD MRx. Bike
wod
155#
bike
great news was i never skipped a round
bad news was some rounds maybe got 5 cals
thanks josh for pulling me along