4 Rounds for reps of:
1 Minute Burpees
1 Minute Wall Ball Shots
1 Minute GHD Sit-ups
1 Minute Hip Extensions
1 Minute Rest
4 Rounds for reps of:
1 Minute Burpees
1 Minute Wall Ball Shots
1 Minute GHD Sit-ups
1 Minute Hip Extensions
1 Minute Rest
Back squats:
3 @ 225
2 @ 275, 295
1 @ 315, 325, 335
WOD Rx’d
Burpees: 18-18-16-16: 68
WBS: 20-20-20-20: 80
GHD: 13-13-13-13: 52
Hip ext: 20-20-20-20: 80
Total: 280
Back box squats:
10@85
8@115
10@135
8@155
5@165
Burpee: 18/18/18/14=68
WBG2O: 18/18/18/18=72
GHD: 25/25/22/20=92
Hip Ext: 25/25/20/13=83
Total=315
E2MOM: Back squat
3@225
2@245
2@245
1@265
2×1@275
Wod Rx’d
Burpees 16/16/16/16= 64
Wall balls 25/25/25/21=96 (first 3 rounds ub)
GHD 15/15/15/15=60
Back extensions 21/21/21/26=89
Total=309
Back squat
Stayed light, tweaked adductor Monday 🙁
Turned into EMOM 2@115 for all
Wod
Burpees: 14-15-15-15
WBS: 20-20-20-20
35#DB plank pull through: 22-24-28-30
Alt lunges: 32-32-34-36
Total 377
Back Squats E2MOM
3-165
2-185
2-205
1-225
1-225
1-205
Quit adding weight when I felt it in the knee
WOD RX
Burpees15-15-15-15=60
WB’s-15-15-10-11=51
GHD’S-16-16-16-16=64
Back Ext-30-27-27-32=116
292 total reps
BS
105-135-155-175-185-200(f)
Burp 17/16/16/15
WB 20/19/20/16
GHD 20/19/18/15
Hip Ext 17/18/20/18
Total- 284
Back squats
225,245,265,275
Wod w/ military sit ups in place of GHD
Burpees 20,20,20,20=80
WB 20,20,20,20=80
Sit ups 20,20,20,20=80
Hip extension 20,20,20,34=94
Total: 334
E2MOM: Back squat
3@315
2@345
2@375
1@405
1@425
0@445
Wod Rx’d
Burpees 14/12/10/10= 46
Wall balls 16/15/10/10= 51
GHD 14/10/10/8= 42
Back extensions 22/20/20/15= 77
Total=216
Back squat: 5-3-3-2-2-2 @ 105-115-125-135-145-155
WOD:
GHD: 20, 22, 22, 24 = 88
Back Ext: 22, 24, 24, 25 = 95
Burpee: 15, 15, 15, 15 = 60
Wallballs: 20, 21, 20, 19 = 80
Total: 323
Back Squats
3@375
2@405
1@425 failed second rep
1@425
stopped there
Wod rxd w/25lb WB
GHD : 20/28/27/25 – 100 reps
Burpees : 15/15/15/15 – 60 reps
WB : 15/15/15/15 – 60 reps
Hip Ext. : 15/15/15/15 – 60 reps
280 reps total
good day to just move good work 6AM
Back squat PR!!!
295 then 300, last PR was 290# in May of 2015. Super excited about that
WOD missed first minute from BS
Wall walks with Shawn instead of burpees
Wall walks 0/4/5/5
WBS 20/20/20/20
GHD (slightly past parallel, arms across chest)
20/20/20/20
Hip extensions 20/20/20/37
YASSS, QUEEN!
Oh hip extensions were mostly supermans
Thanks Nicole!
CFJ All Star – come to noon and hand out some humble pie every now and then 🙂 Great job, Chan!
BS
All sets of 4 @ 135# – 1-2 sec. pause at bottom
—
Wod. Did 23.3 standard Wall-Walks instead of Burpees
WW – 4-4-6-6
WB – 16-16-16-16
GHD – 12-12-12-14
Hip Ext. – 14-14-14-16
**Nice PR on the BS, Chandler!
nice on the wall walks – 6 in a minute is no joke. nice job, shawn!
Back Squat
E2MOM
6 Sets of:
5@135#
WOD
With military sit ups in place of GHD
Everything unbroken
Burpees 15,15,15,15=60
WB 20,20,20,20=80
Sit ups 20,20,20,20=80
Hip extension 20,20,20,20=80
Total: 300
Strength
205-235-275-365-405-427
Wod rx
Wb 20-20-20-20
Military SU 15-15-15-15
Burpee 10-10-10-10
Back ext 15-15-15-15
Total 240
Great job Max. Always inspiring to see someone of your age squat (barely) over 425#
Back squat up to 325lb
WOD RX
Burpees 10/10/10/10 =40
Wall balls 15/15/10/10 =50
GHD 10/10/8/8 =36
Hip extension 20/25/20/20 =85
=211
Squat strength
215×3 285×2 305×2 335×1 355×1 375×1
WOD
Sit ups 15-15-15-15 =60
Wall balls 15-15-15-15 60
Burpees 8-8-8-8= 32
Back extensions 10-10-10-10 =40
=192
*360 not 375 on squat
Strength squat
215×3 285×2 305×2 335×1 350×1 360×1 PR
WOD
Sit-ups 60
Wall balls 60
Burpees 32
Back extension 40
=192
Back Squat – just watched Max and Jordan – studs 🙂
WOD Rx
Burpees: 15-15-15-15: 60
WBS: 18-16-16-14: 64 (*wb shots…..ugh)
GHD: 18-18-16-13: 65
Hip ext: 18-20-21-23: 82
Total Reps: 271
insane numbers today (squat and wod reps) – great job cfj’ers! thx breck!
WOD
With G2O w/30# WB in place of WB shots
Burpees 15,15,15,15=60
WB 15,15,15,15=60
GHDs 20,20,20,20=80
Hip extension 20,20,20,40=100
8 mile run
Strength:
Back Squat
E2MOM
6 Sets of: 3@225#
Back squats:
3 @ 275
2 @ 315, 335
1 @ 345, 365
WOD Rx’d
Burpees: 18-18-14-15: 65
WBS: 18-18-18-18: 72
GHD: 14-14-12-11: 51
Hip ext: 20-20-18-20: 78
Total: 266
Strength: #95 x 3 for all
Wod Scaled: Lunges instead of GHD
Hip Ext: 10, 11, 12, 13
WB Shots: 10, 15, 15, 20
Alt. Stat. Lunges: 30, 30, 30, 30
Burpees: 8, 10, 11, 12
Back Squat STRENGTH!!!!!!!
155-175-195-210-220-230
WOD Rx (in order)
Burpees: 12/15/15/15=57
WB Shots: 15/15/15/17=62
GHDs: 20/22/22/22=86
Hip Ext.: 20/22/23/30=95
Total reps: 300
KP abs
Strength up to 210
WOD
Burpees: 15/round
Military sit ups: 20/round
Hip extensions: 20/round
Wall balls: 15/round
280
Strength
225, 245, 275, 285, 295, 305
WOD
Burp: 19, 16, 16, 16
WB: 20, 20, 16, 17
GHD: 20, 20, 16, 17
Hip: 20, 20, 16, 17
Total: 286
Squat
275
305
305
315
335
345
Wod 329
Burpee – 18,18,18,14
WBS (25#) – 15,15,15,16
Sit up- 25,25,25,20
Hip Extension- 25,25,25,30
Back Squat up to 195#
WOD RX – 280 Reps
Burpees 15’s
WB’s 20’s
GHD’s 15’s
Hip Ext’s 20’s
Strength-
up to 275 x 1
Wod Rx:
WB – 15/17/17/17 = 66
GHD – 12/12/12/12 = 48
Hips – 15/15/15/17 = 62
Burpees – 12/12/12/11 = 47
Total: 223
E2MOM: Back squat
3@315
2@345
2@365
1@365
2×1@375
Low back probs
WOD as Rx’d in order
17,12,10,10
20,20,20,20
15.10,7,7
27,27,22, 20
Back Squat
3@85-2@135-2@165-1@185-1@195-1@200
WOD w/ 8lb ball to 10ft target & sit-ups for GHD
Burpees: 10’s
Wall-Ball: 15’s
Sit-ups: 25’s
Back Ext: 10-15 reps ea rnd
Back Squat
Up to 335
—
Wod
burpees – 16,15,15,15
Wall balls – 20,18,18,20
GHD – 16,15,15, 19
Strict HSPU – 7,5,5,3
222
Burpees: 12-12-12-12: 48
WBS: 20-20-15-15: 70
GHD: 10-10-10-10: 40
Hip ext: 15-15-15-15: 60
Total: 218
Squat – 3 sec pause, 5 reps each round
135, 185, 135, 185, 135, 135
Wod 320
Burpee – 15,15,15,15
WBS (20#) –20,20,20,20
Sit up- 25,25,25,25
Hip Extension- 20,20,20,20
Back squat up to 305# (PR by 20#), failed 315#
WOD
Burp 15, 17, 17, 17
WB 16, 17, 13, 14
GHD 15, 17, 17, 17
Hip E 23, 25, 27, 27
total = 288
Back Squat
Up to 335#
WOD:
Burpee – 12, 12, 12, 12
WBS (20#) – 20, 20, 20, 20
Military Sit up- 20, 20, 20, 20
Hip Extension- 15, 15, 15, 15
Up to 185
Burpee: 17, 18, 18, 18
Wallball: 26, 27, 28, 23
GHD: 15, 16, 15, 17
Hip Extension: 15, 19, 19, 19