13-10-7 Reps for time of:
DB Thrusters 45/30#DB’s Rx+50/35#DB’s MRX40/25#DB’s
Box Jump Overs 24/20” Rx+30/24” MRX 20/18”
Rest 2 minutes
13-10-7 Reps for time of:
DB Hang Squat Cleans
Burpees Rx+ touch 8/7.5’ bar
Rest 2 minutes
13-10-7 Reps for time of:
DB Ground to Overhead
T2B MRX V-ups or Military Sit-ups
*Athletes choice on order of WOD’s.
Complex:
45-50-50
WOD Rx’d in order
20:43-4:00=16:43
All DB movements unbroken
Strict T2B (therefore very not unbroken)
Complex: 25-30-35
WOD: Rx in order with burpee to bar
19:40-4:00=15:40
Complex: 20#
WODMrx: 14:26
Squatting movements @90 °
E4MOM: DB bear complex
50/60/50
Wod Rx+
in order as written
19:30
*Thrusters and hang squat cleans unbroken. Not so much in G2O
*19:30 total time
35/45/50
RX+ in order as written 16:39 total time
Good work today fast time!!!
CF Major Jam – Moore OK
E2MOM for 12 min
Complex: 1 high hang squat snatch + 1 hang squat snatch + rest 15 sec, squat snatch
All @ 55#
WOD
4 x 3 min AMRAP w/1 min rest btwn
2 burpee pull-ups
4 box step ups 20”
4 rt arm db snatch 25#
4 lt arm db snatch
12 air squats
1. 1 rd + 8 sq
2. 1 rd + 10 sq
3. 1 rd + 9 sq
4. 1 rd + 6 sq
Complex:
35-45-50
WOD Rx+ in this order:
G2O/TTB
Thrusters/Box jump overs
HSC/Burpee to bar
16:20 total time-4:00 rest= 12:20
Thanks for sharing with me, Miranda 😉
Complex
50/60/75
Wod RX+ in order as written
18:21 – 4:00 rest – 14:21
Couple mishaps with the soft box would not recommend for 30” box jump overs
Complex
25/30/30
Wod RX
20:21 total time
Complex:
45-65-75
WOD w/ military sit-ups
22:12-4:00=18:12
RX+ in order as written 18:37 total time
Complex:
45-60-75
WOD Rx’d in order
16:08-4:00=14:08
**12:08**
Complex
45,60,75
Wod RX
16:43-4:00=12:43
Complex
35-40-45
WOD w/ 35# DB (everything else Rx)
*In order as written
19:24 – 4:00 = 15:24
fun class today – thx breck!!
3 Sets of:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press
5 DB Front Squats
E4MOM
40/60/80# DB’s
WOD
Rx+
Everything unbroken
1: HSC/Burpee=4:39
2: Thruster/BJO=4:12
3: G2O/T2B=4:31
Total time: 17:22-4:00(rest)=13:22
Complex 45, 50, 60
WOD RX 23:12 total time
WOD w/ mrx’d load and a variety of mods for a knee thing.. :-/
17:00-4:00= 13:00
Thank you, CFJ for all the birthday love yesterday! It was a really good day.
Hot home session
DB complex all at 25#
Wod mrx
1) 20” Step overs
2) preggo burpees
3) bike cals
Total time 19:40 – 4:00 = 15:40
32*
Complex: 45# for all
WOD: 45#
1. Thrusters + 24″ box step overs
2. HSC + burpee
3. Pushups + situps
finished 2. at about 20:00, then put up DB and did last round as pushups and situps.
Complex:
10,12,15#
WOD w/20” box step overs, sit ups using hands,
12# DB’s and just regular burpees
24:15 minus 4 min test = 20:15
Great class Breck!!
Strength up to 50.5# with Stephanie (not influenced by previous performances today)
WOD rx in order
16:44-4:00 = 12:44
DB Complex
25/30/35
WOD rx’d w/ GHD’s
1st/3rd/2nd
17:16-4:00= 13:16
Strength:
40-55-70
WOD: RX
16:27 total
12:27 working
Complex:
35-50-70
Wod women’s rx+
19:36 total time
3:18
6:33
5:45
Complex
45,55,65
Wod RX
16:45 – 4:00 = 12:45
Complex w/ 45# – 3 rounds
WOD RX weight w/ step over and military sit ups
19:56 – 4:00 – 15:56
Complex w/ 15# DB – 3 rounds
WOD w/ 15# DB, 20” box jump overs & military sit ups
14:08 – 4:00 – 10:08
Complex: 35/45/55
WOD: As RX’d
22:38 total time
Total time was 24:38 – 2:00 rest = 22:38
Didn’t rest the second 2:00
Need to do unbroken next time.
Complex 25-30-35
Wod w/25# DBs
DB HSCL / Burpees
DB G2O / GHDs
DB Thrusters / Box step overs (20”)
22:10 – 4:00 rest = 18:10
Complex – all sets with 45#
WOD:
FS for thruster – everything else as RX’d
18:00 or 19:00 something.
Complex – 40 – 50 – 45
Wod
40# DB
Top Down
24″ Box
Burpee to Bar
Mil Sit Ups
24:59
Whew Doggy
Complex
35-45-50.5 (total Max move; taped 0.5 change plates to the 50# DBs)
WOD Rx+ DB for all but 20” box
G2O/T2B: 3:09
Thruster/BJO: 4:27
HSC/Burpee to bar: 6:23
17:59-4 rest= 13:59
Abs
Complex
45,55,65
Wod RX* except did V-ups
19:50 – 4:00 = 15:50
WOD Rx’d
Thrusters/ BJO’s – 4:16
HSC/ Burps – 6:36
G2O/ T2B – 4:56
Total: 20:48 – 4:00 = 16:48
Corbin:
WOD w/ 10# DB/ 20” box
Thrusters/ BJO’s – 3:45
HSC/ Burps – 4:50
G2O/ Knee Raises – 4:10
Total: 16:45 – 4:00 = 12:45