21-15-9 rep rounds for time of:
Hang Squat Clean 95/65# MRX75/55#
Toes to Bar
Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Compare to December 14, 2011.
21-15-9 rep rounds for time of:
Hang Squat Clean 95/65# MRX75/55#
Toes to Bar
Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Compare to December 14, 2011.
Strength: 5@75, 4@85, 3@95, 2@115, 1@125
WOD: Rx 10:03
Activator: 5,4,3,2,1 of HSC’s, T2B, WB’s
95,135,165,185,205
Wod Rx’d
7:38
*HSC’s and WB’s unbroken. T2B=15/6, 6/5/5, 5/4
*6/5/4 on second set of T2B
WOD RX
9:48
Strength/Activator
Used 95# on all sets with crossover jump rope practice in each minute
Min 1: 5 Hang Squat Clean
Min 2: 5 T2B
Min 3: 5 WB Shots
Min 4: 4 Hang Squat Clean
Min 5: 4 T2B
Min 6: 4 WB Shots
Min 7: 3 Hang Squat Clean
Min 8: 3 T2B
Min 9: 3 WB Shots
Min 10: 2 Hang Squat Clean
Min 11: 2 T2B
Min 12: 2 WB Shots
Min 13: 1 Hang Squat Clean
Min 14: 1 T2B
Min 15: 1 WB Shot
WOD
As Rx’d
Everything unbroken
Time: 7:00
Activator up to 125# HSC
Wod RX’d
Lots of double swings on TTB
UB WBS, Broke HSC 6/9 on round of 15
7:20
Hang Squat Clean:
5@185
4@205
3@225
2@255
1@285
1@305 (PR)
0@325
Wod w/ anchored sit-ups:
9:17
Big dogs gotta eat
WOD as mrx’d w/ v-ups
7:58
Great pic, ladies! Fun Monday WOD.
Strength: 65, 95, 125, 135, 155
Wod RX * sub dead bug leg raises for T2B
8:31
Finisher- AB rehab exercises
The ol’ dead bug raises
Haha! I’m going to need an instructional video showing dead bug raises…please advise.
Strength with G!
Up to 135#
WOD Rx
6:14
Squat cleans: 21/8-7/9
TTb: 17-4/8-7/2-3-3-1
WB: UB
unbelievable today, KB – great job!!
Activator: EMOM – 15min
1st min: 5 HSC (75#)
2nd min: 5 T2B
3rd min: 5 WB Shots
WOD Mrx
11:25
…..only did 4/9 HSC on the last set…right wrist was acting like a pansy and couldn’t finish it out. Finished the T2B and WB shots.
fun noon class – thx breck
You made the wall balls look easy today, Ryan! Crushed it.
Rx: 10:18
Activator Completed
Hang Squat Clean:
5@185
4@205
3@225
2@245
1@265
1@295
1@315
Wod Rx’d
7:36
Strength: 65/95/105/115/125
WODrx: 6:50 *WB target was off on 21’s. Whoops!
Warmup:
weights for hsc = 5@95, 4@145, 3@175, 2@195, 1@215
WOD (lots of back pain today)
45 Cal Bike
45 Cal Ski
15 Cal Bike
15 Cal Ski
9 Cal Bike
9 Cal Ski
around 12 min I think
Wod: 9:55 Scaled (knee raises instead of T2B)
Activator: 2 @ 205#
WOD: As RX’d
11:42
Strength
Hang squat clean
145-195-225-255-275-295-315(f)-315
Wod rx 8:08
Unbroken WB everything else split
Hang squat clean Strength E3MOM
3@125
2@140
2@155
1@170
1@185 (190 is PR from ‘21) – felt the hip a little so called it good
WOD Rx
7:08
After the 21 T2B went to the barbell and started HSC got 5 before realizing thanks ti Chrissy that I missed the wall balls….s
All HSC unbroken including My 5 extra
All WB unbroken
T2B broke the 15 (10/5)
Pretty pissed at myself for messing that up
KP abs
HSC
up to 225(1) – 225(1)
—
Wod. (V-ups/TTB/V-ups)
8:53
Strength
95-155-185-205-225-245(bonus set)
Wod RX
8:45
Hang squat clean strength
4-3-2-2-1-1
75-85-95-105-115-125(PR tie)
Wod w/RX weight and hanging knee raises
13:08
HSCL: 13-8/9-6/5-4
Knee raises: 6-6-5-4/6-5-4/5-4
WB: 12-7-2/9-4-2/5-4
Did not love this one. Smoking fast times today CFJ!
Warm up as written w/ 95#
WOD RX – 13:04 (side stitches got me)
At Home all Alone
Strength: 85-105-125-135-145
Did 30sec MB Hollow hold & 20# WB to 8ft target each round
WOD with 65# HSC, 20# WB to 8ft, 14# MB V-ups
9:15
HSC Strength
5@135-4@155-3@185-2@205-1@225
WOD rx
– 7:35
HSC 14-7, 9-6, 9
TtB 8-7-6, 9-6, 9
WB unbroken
MRx weights, hanging knee raises
9:45
Activator:
165-185-225-255-275-285
WOD as Rx’d
8:48
All double Kip T2B
Upto 205lb in HSC.
WOD Rx’d
6:31
HSC and WB’s unbroken.
Activator
Up to 245
Double @ 225
—
Wod RX
7:41
Wod RX
7:29
HSC up to 135
Wod with pull-ups v t2b
8:40
WOD rx’d
8:47
135/155/185/205×1(failed second and third attempt)
Wod
21- rx
15/9 95/anchored mil sit ups(could not string together the t2b)
20/10 wb
11:57
WOD rxd: 14:00