For reps:
1 Minute of back squats 135/95# MRX 115/80#
1 Minute of bike for calories
1 Minute of kettlebell swings 55/35#
1 Minute rest/adjust loads
2 Minutes of back squats 115/80# MRX 95/65#
2 Minutes of bike for calories
2 Minutes of kettlebell swings
1 Minute rest/adjust loads
3 Minutes of back squats 95/65# MRX 75/55#
3 Minutes of bike for calories
3 Minutes of kettlebell swings
*Athletes choice on order of exercises and back squats from the floor.
WOD
Bike: 10/17/21
KB: 23/30/40
BS:
16@95#
30@80#
55@65#
Back squat:
3@115
2@135
1@155
1@175
Squats @90 °
Wildcat CrossFit Tucson AZ
12:00 Build to heavy 5-rep squat clean
95-135-185-205
“Evergreen”
12:00 AMRAP
15 WBS (20#/10’)
Ascending burpee pull-ups (1, 2, 3, etc)
7 rds + 20 reps
Wod Rx:
BS: 25-30-30
Bike: 12-21-25
KB: 20-25-30
Back Squat
E2MOM
3@265
2@315
1@345
1@375
1@405
BS
20-35-51=106
Bike
11-19-24=54
Kbs
27-49-62=138
Strength BS
3@125, 2@155, 1@175, 1@195, 1@205
Great job, 9:30!
BS: 20-30-35 (MRX load)
KBS: 28-35-40 (RX load)
BIKE: 10-18-23
Backsquats
105-135- accidentally chatted the rest of the time 🙂
WOD, RX
Bike: 12/19/20
KB: 25/40/48
BS: 20/25/37
Back squat:
3@185
2@185
1@205
1@225
WOD rx
Back squats
20/30/35
Bike
9/17/20
KBS
26/40/51
WOD Rx’d
Back Squat: 20-30-46 = 96
KB Swings: 22-35-47 = 104
Bike Cals: 17-33-46 = 96
Total: 296
Finisher: 1 set GHD E2MOM
15-12-12-10-10
WOD RX
BS
20/40/44
KB
24/35/45
Bike
14/23/32
Total – 277
BS
Up to 2@275. (Leg issue)
WOD Rx in this order:
Bike: 18/22/30- 70
KB: 22/44/54- 120
BS: 21/38/46- 105
Total: 295
Strength-Back squats w/Jamie <3
3@115
2@135
1@155
1@175
1@200
WOD
As Rx’d
Back Squat: 20-30-40=90
KB Swing: 25-40-40=105
Bike: 15-30-46=91
Total reps=286
Rest 5 minutes
Back Squat
E2MOM
3@225#
2@275#
1@295#
1@315#
1@325#
WOD Rx’d in following order:
BS: 20/30/45=95
KB: 25/35/43=103
AAB: 17/31/44=92
Total=290
E2MOM: BS
3@225
2@245
3×1@275
Wod RX
Bike 15,30,40=85
KBS 25,45,65=135
BS 10,20,40= 70
Total 290
Wod Rx(ish)
BS(from rack not ground)
13-25-27
KB
18-24-33
Bike
18-24-33
Back Squat
3*185
2*185
1*205
1*225
WOD RX
BS 19-22-35 = 76
Bike 10-20-20=50 (messed up on round 3)
KB 23-27-40=90
Total=216
Strength (
3 @ 155
2 @ 175
1 @ 185
1 @ 195
1 @ 205
Squats: 25/38/54=117
Bike: 12/21/26=59
KBS: 28/40/54=122
298
RX weights – back squat from rack
Bike: 10-15-17 (42)
Back squats: 11-20-30 (61)
KB: 20-30-31 (81)
Total: 184
Back squat
95-115-125-135-145
That was painful
WOD as Rx’d
Total: 257
Strength: Back Squats
5×5 @ 185#
Same format but with
Bike. 16. 27. 35
Kb swings. 22. 41. 55
Push-ups. 33. 48. 52