4 Rounds For Max Reps:
1:00 Hip Extensions
30 Second Rest
1:00 GHD Sit-ups
30 Second Rest
1:00 Alternating one legged squats MRX Goblet Squats 55/35#
30 Second Rest
1:00 Bar Muscle-ups MRX C2B Pull-ups
30 Second Rest
*Athletes choice on order of exercises.
WOD w/
Hip ext
Anchored mil sit-ups
Goblet squats
Strict pull-ups
20-25 each station (10 for the pull-ups)
Bench @ 135: 25-18-19 (62 total)
Total reps : 283
GHD: 79
Back extensions: 106
Muscle ups: 15
Goblet squats #55: 83
Bench @ 135 : 50 reps
23/10/18
WOD RX- 303 total reps
Pistols – 46
BMU – 17
Hip Extensions – 159
GHD’S – 81
Strength RX – 31 total reps
10-11-10
800m run
Hip ext- 100
GHD- 65
Pistols- 52
Pull-up- 51
Total: 268
BP: #95
20/12/15
1 mile
WOD
Bar MU: 10/10/10/7 =37
GHD: 25/25/25/23= 98
Double KB 9# Single Leg Step Ups 20’: 16/16/16/14= 62
Hip Ext: 25/25/20/18 = 88
Total reps: 285
Bench max reps set 80#: 14/10/8
WOD
As Rx’d
GHD Sit-ups: 28/25/25/23=101
One legged squats: 14/16/16/16=62
Hip ext: 28/30/25/25=108
MU: 10/10/10/7=37
Total reps=308
Bench Press
As Rx’d
20/20/15=55 Reps
Wod
Pistols: 18/16/17/15
Butterfly C2Bx2/ strict PUx2 10/8/6/6
GHD 25/25/25/25
Hip Ext 25/25/25/25
Bench @95#
13/12/10
Hip Ext- 91
GHD’s- 89
Pistols- 32
Pull ups- 48
Total- 260
Bench
85#-12
75#-16/18
WOD RX
GHD: 26/23/21/20
Hip Extension: 32/30/30/30
Pistols: 30/30/30/30
BMU: 10/8/7/7
Total: 364
Strength #135
18/12/12
WOD:
GHD Sit-ups: 22/20/20/21 = 83
Bulgarian split squats: 22/22/22/24 = 90
Hip ext: 35/30/30/40 = 105
MU: 9/9/9/8 = 35
Total reps = 313
Bench Press
As Rx’d
20/15/13 = 48 Reps
Hip extension total = 135
*Accurate total = 343
GHD: 15, 15, 15, 15
Back extensions: 15, 13, 15, 15
20% Goblet squats to 90: 20, 20, 20, 20
Pull-ups: 7, 8, 8, 9
Bench @ 65#
13/13/10
WOD:
Goblet squats 53# KB: 25/25/26/26
Kipping pull ups: 10/10/10/10
Hip extensions: 15/20/17/18
Military sit ups: 25/25/23/25
Bench press 135#
25-14-12
GB Sq was actually 25/26/26/26
Hip extension was 15/20/17/20
WOD:
Back extensions: 40, 35, 40, 41 = 156
GHD: 20, 20, 20, 20 = 80
Pistols: 15, 17, 17, 15 = 64
C2B: 6, 6, 6, 6 = 24
Total: 324
GHDs (to parallel): 20-20-20-23
Cossack: 24-24-24-25
Ring rows: 19-20-20-22
Glute bridges (30# DB): 24-24-24-28
Total: 321
Bench @ 85#: 16-15-12
Hello T-Rex arms 🙂
Wod RX’d
Hip extensions : 20/25/25/25
GHD Sit ups : 25/25/20/20
Pistols : 20/25/20/20
BMU : 10/10/10/10
Total reps 310
Bench press
12/10/10
2 rds Goblet squats/2 rds air squats
25/25/28/32: 110
C2B
12/15/15/16: 58
Hip ext
23/25/25/25: 98
GHDs
25/25/25/25: 100
Total: 366
Bench Press Rx
21/21/15: 57
Abs
800m walk
GHD: 16/15/15/14
Hip Ext: 25/25/25/25
Gob Squat(53# KB): 17+18+11+14
BMU(COMPLETE MESS TODAY): 2+3+2+0(missed double or triple what i hit)
Bench:15/12/10
Total Reps: 357
Strength w/ 45# barbell
15-10-20 reps
WOD
GHD: 25/23/22/21
Hip Extension: 34/31/31/31
Pistols: 16/12/6/6
Strict PU: 15/15/12/12
Total: 312
Strength #135
11/12/10