Strength/Activator
From the rack
Min 1: 5 Back Squats@225#
Min 2: 200 Meter Run
Min 3: Rest
Min 4: 4 Back Squats@275#
Min 5: 200 Meter Run
Min 6: Rest
Min 7: 3 Back Squats@315#
Min 8: 200 Meter Run
Min 9: Rest
Min 10: 2 Back Squats@335#
Min 11: 200 Meter Run
Min 12: Rest
Min 13: 1 Back Squat@failed 365# (took it off the rack and put it right back)
Min 14: 200 Meter Run
“The Crippler”
Rx+
2 Sets: 20/10
Completed the 30 reps@2:59
Mile: 7:56
Total time: 10:55
5-4-3-2-1 Back squat
225-255-285-315-335
200m run after each
WOD Rx’d
10:56
Squats unbroken
Activator: 115-125-135-145-155
WOD: 105# 11:47
Back squats
5@225
4@315
3@345
2@375
1@425
Wod RX+
10:21
Unbroken Squats
30 Squats @ 1:29
Mile was a nice jog
Wod: 9:23
60 pistol squats
30 right RX
30 left w/ rings
4K bike
Back squats:
5@135
4@225
3@245
2@265
1@275
Wod Rx’d
10:58
*back squats: 20/6/4
*30 squats @3:23
Strength/Activator
From the rack
Min 1: 5 Back Squats@225#
Min 2: 200 Meter Run
Min 3: Rest
Min 4: 4 Back Squats@275#
Min 5: 200 Meter Run
Min 6: Rest
Min 7: 3 Back Squats@315#
Min 8: 200 Meter Run
Min 9: Rest
Min 10: 2 Back Squats@335#
Min 11: 200 Meter Run
Min 12: Rest
Min 13: 1 Back Squat@failed 365# (took it off the rack and put it right back)
Min 14: 200 Meter Run
“The Crippler”
Rx+
2 Sets: 20/10
Completed the 30 reps@2:59
Mile: 7:56
Total time: 10:55
Strength/Activator
Worked up to wod load
“The Crippler”
Rx
Sets 12-4-4-5-5
Completed the 30 reps@3:12
Mile: 6:15
Total time: 9:27
This mile time is wild
Strength
Back Squat
5 sets of 3 @ 380#
The Creeper
9:04
225# from rack unbroken (1:55)
4k Bike
Activator: Completed w/ WOD weight
WOD Rx’d=10:55
Squats Unbroken
Wod Mrx
30 squats unbroken 105#
Mile run
12:15
WOD rx
18/7/5
2:51 squats
11:46 total
Tough one for me
Activator: up to WOD weight 105#
WODMRx: 9:56
Squats @90°
Activator 65-85-105-125-135 w/running
WOD 85# & 4k bike
11:55
(Squats 15-5-3-7)
Strength/Activator up to 135#
WOD w/ 135#
12:55 (BS- 3:12, run 9:43)
Fun workout!
Strength up to 175
Wod RX
12:26 total time
2:48 for BS (15/5/6/4)
Great job, 6am!
Following leg day Sunday
Activator 5 x 165, 4-3-2-1 at 185
WOD at 185# 11:30 approx
Strength/Activator
Worked up to 135
Wod mrx
From rack – bones
Sets 18-7-5
Completed the 30 reps@2:32
Mile: 9:06
Total time: 11:38
Good jello leg one!
Back squats from the floor
5@105
4@125
3@145
2@155
1@165
Wod RX+
13:24
Unbroken Squats- 2:21
Then a very broken, sad mile.
Crushed it Sam!
*getting back into the swing of things – taking it very slow
Activator:
Did 5 WB shots in place of squats (16#/10′)
Did 500m bike in place of runs
WOD – 15min AMRAP
-15 WB Shots (16# wb/10′)
-500m bike
7rds + 10 wb
great job nooners – fun watching you guys crush it! thx breck
Back squats with 200m
5@105
4@ 125
3@ 135
2@ 145
1@ 160
Wod with 125# BS
From rack: 13-10-7 2:55
Mile 9:30
Total time 12:25
* 28
Strength: up to #105 for 1 & bike
Wod: 10:54
30 BS @ #85 then 4000 m bike
Activator
135-165-185-205-215
WOD Rx
12:17
Back squats in 2:32 broke 20/10
Pretty happy with a mile time under 10 min after a weekend of everclear, tequila, seltzer, beer and shitty food!
Abs
It was HOT and sweaty!
Activator: up to 245#
WOD: as RX’d
16:45 (12:00 mile)
Strength: up to 215
WOD w bike @ 155: 11:15
Activator with 100m runs
85-105-115-135-145
Wod w/85# and 1,200 m run
14:26
Squats 12-10-8 (2:39)
Run (11:32)
Abs
Activator at mrx weight
Wod MRX
12:12
*8 wks PP
Strength up to 255#
—-
Wod RX
10:54
(20,10 on BS)
225
255
315
315
335
Wod RX
12:09
Squats completed 3:31
Activator
125-135-140-145-155
WOD
15 reps @ 155#
15 reps @ 145#
15:24
Squats
5@225-4@245-3@275-2@295-1@315
WOD rx
Squats 9-8-7-6 finished at 3:11
1 min to put shoes on
Mile 9:44
Total 13:55
5 @ 155
4 @ 185
3 @ 205
2 @ 225
1 @ 245
Wod
185(from rack)
12/10/8
3:13
Total time:
13:31
good first day of nice and hot