Friday, June 23, 2023 23 Comments / Workout of the Day (WOD) / By Breck 5 Rounds for time of: 15 Sumo Deadlift High Pull 95/65# MRX 75/55#15 Ring Dips MRX Bar Dips
J Stone June 23, 2023 at 6:58 am Strength x 7 rds 5 sumo DL 145 10 push-ups 4 pull-ups 8 bike cals – Wod MRX 10:09 Reply
Gabriel Keeling June 23, 2023 at 7:58 am Strength: palm facing Sumo DL Up to 155# WOD- 35# & banded bar dips 4:17 Reply
Sean K June 23, 2023 at 8:00 am Strength: palm facing Sumo DL up to 335# WOD MRX w/ all strict bar dips 7:37 Reply
Gabe Keeling June 23, 2023 at 8:01 am Strength: palm facing sumo DL up to 155# WOD w/ 35# & banded bar dips 4:17 Reply
Stephen H. June 23, 2023 at 9:35 am Sumo Dead Lift w/ Pronated Grip 5@265 3@315 2@375 2@375 1@425 1@475 WOD Rx’d 9:31 Reply
Alec June 23, 2023 at 10:14 am Sumo Dead Lift w/ Pronated Grip Whatever Knick put on the bar. Wod: 135# sumo deadlift & bar dips 9:58 Reply
RachelB June 23, 2023 at 10:47 am Sumo Deadlift pronated grip: 105/155/175/195/205 f215*/f210* WOD 15 SDHP 55# 15 Ring Dips 14:05 Reply
Breck June 23, 2023 at 11:53 am Sumo Deadlift (pronated grip) E2MOM 5@205# 3@275# 2@325# 2@355# 1@375# 1@395# 1@405# WOD As Rx’d SDHP all in sets of 10-5 Ring Dips in sets of 6-5-4 Time: 9:29 Reply
Jimmy M June 23, 2023 at 12:38 pm Strength – palm facing sumo DL up to 325# Wod short bar 85# strict bar dips 15:41 Reply
Jim S June 23, 2023 at 1:56 pm Sumo Deadlifts e2mom 5@165 3@215 2@265 2@295 1@315 1@325 WOD: 75# sdhp, 8 shoot through each round 16:06 Reply
Chris C. June 23, 2023 at 1:59 pm Sumo Deadlift (pronated grip) E2MOM 5@205# 3@275# 2@325# 2@355# 1@375# 1@395# 1@395# WOD: As RX’d with strict ring dips 10:56 Reply
Daniel June 23, 2023 at 5:38 pm Strength: palm facing sumo DL 5@185 3@275 2@325 1@375 1@375 WOD Rx’d 7:37 Corbin: WOD w/ 35# barbell Skinny black band dips 6:22 Reply
Steph June 23, 2023 at 8:00 pm At home Garage WOD Buy-in 25 cal assault bike then…. 10-9-8-7-6-5-4-3-2-1 burpees 20-18-16-14-12-10-8-6-4-2 DB single arm snatch @35# Cash-out 25 cal assault bike 16:14 First bike 1:50 (63RPMs) Second bike 1:41 (64-68 RPMs) Abs Reply
Linda June 23, 2023 at 8:37 pm Strength: SDL: 65, 70, 80,100,120.130,135 WOD w/35#, did 3 rds with parallel dips and 2 with knee push ups 13:49 Great class Nicki! Reply
Strength:
Up to 325 for all singles
WOD w/strict bar dips
10:46
Strength x 7 rds
5 sumo DL 145
10 push-ups
4 pull-ups
8 bike cals
–
Wod MRX
10:09
Strength: palm facing Sumo DL
Up to 155#
WOD- 35# & banded bar dips
4:17
Strength: palm facing Sumo DL up to 335#
WOD MRX w/ all strict bar dips
7:37
Strength: palm facing sumo DL up to 155#
WOD w/ 35# & banded bar dips
4:17
Sumo Dead Lift w/ Pronated Grip
5@265
3@315
2@375
2@375
1@425
1@475
WOD Rx’d
9:31
Sumo Dead Lift w/ Pronated Grip
Whatever Knick put on the bar.
Wod:
135# sumo deadlift & bar dips
9:58
Sumo Deadlift pronated grip:
105/155/175/195/205
f215*/f210*
WOD
15 SDHP 55#
15 Ring Dips
14:05
Strength: up to 215#
WOD 65# & orange banded bar dips
10:58
Sumo Deadlift (pronated grip)
E2MOM
5@205#
3@275#
2@325#
2@355#
1@375#
1@395#
1@405#
WOD
As Rx’d
SDHP all in sets of 10-5
Ring Dips in sets of 6-5-4
Time: 9:29
Strength – palm facing sumo DL up to 325#
Wod
short bar
85#
strict bar dips
15:41
Wod bar dips with 95# SDHP
12:45
WOD
Strict Bar Dips w/ 95#
9:37
Strength
Participated
Sumo Deadlifts e2mom
5@165
3@215
2@265
2@295
1@315
1@325
WOD: 75# sdhp, 8 shoot through each round
16:06
Sumo Deadlift (pronated grip)
E2MOM
5@205#
3@275#
2@325#
2@355#
1@375#
1@395#
1@395#
WOD:
As RX’d with strict ring dips
10:56
WOD
Bar Dips w/ 95#
11:48
Strength
Participated
Wod. 75# / Ring Dips
8:40
Sumo DL
5@275
3@305
2@325
1@345
1@365
1@395
Wod RX
8:05
Strength: palm facing sumo DL
5@185
3@275
2@325
1@375
1@375
WOD Rx’d
7:37
Corbin:
WOD w/
35# barbell
Skinny black band dips
6:22
Final 1 rep sumo DL @405#
Sumo DL
5@205
3@315
2@365
2@415
1@465
1@485
1@485
Wod RX’d
8:29
At home Garage WOD
Buy-in 25 cal assault bike then….
10-9-8-7-6-5-4-3-2-1 burpees
20-18-16-14-12-10-8-6-4-2 DB single arm snatch @35#
Cash-out 25 cal assault bike
16:14
First bike 1:50 (63RPMs)
Second bike 1:41 (64-68 RPMs)
Abs
Strength:
SDL:
65, 70, 80,100,120.130,135
WOD w/35#, did 3 rds with parallel dips and 2 with knee push ups
13:49
Great class Nicki!