Max rounds in 3 minutes of:
3 Deadlifts 225/155# Rx+275/185# MRX 185/125#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives. If you would like to register and support click here. The gym will be open from 8am-12pm. Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.
Strength
225-255-275-295-315
WOD Rx’d
4+13
5
5
5
5+1
Total: 446 reps
Wod RX: 30 rounds + reps
1:6
2:6+9
3:6
4:5+9
5:6+10
Strength all @ 225lbs
30 rounds + 10 reps
550 total reps
Strength DL w/ 3 sec descent. 225# all sets
WOD RX
5 + 9
5 + 9
5
5 + 1
5
25 rounds + 19 reps
Total reps: 469
5 sets of 3 Deadlifts w/3 Second Descent
265-265-375-375-375
Wod RX+ @285
1. 5 + 3 DL
2. 5 + 3 DL
3. 5 + 3 DL
4. 6
5. 6 + 3 DL
498 Reps
Deadlifts with 3 second decent
All sets at 225#
Wod RX
5 rounds each cycle.
Deadlifts: 135-145-155-165-175
WOD: barbell push ups
4+9
5+3
5
4+5
4+4
5 sets of 3 Deadlifts w/3 Second Descent Pronated grip
145-165-185-205-205
WOD @155#
3 Deadlift
6 Push-ups
9 Squats/Reverse Lunges
1. 5 Rounds
2. 5 Rounds
3. 5 Rounds
4. 4+6 Push-ups
5. 4 Rounds
Deadlifts with 3 second decent
E2MOM
5 sets@225#
WOD
As Rx’d
1: 5 (90 reps)
2: 5+3 DL’s (93 reps)
3: 6 (108 reps)
4: 6 (108 reps)
5: 6 (108 reps)
Reps=507
Deadlifts with 3 second decent
E2MOM
5 sets@225#
WOD
As Rx’d
1: 6 (108 reps)
2: 6 (108 reps)
3: 5+14 (104 reps)
4: 5 (90reps)
5: 5+1 (91 reps)
Reps=501
Deadlifts with 3 second decent
E2MOM
135-145-165-175-185
WOD rx
1: 6+10 (118 reps)
2: 6 (108 reps)
3: 5+4 (94 reps)
4: 5+4 (94 reps)
5: 5+1 (91 reps)
Reps= 505
Funnnnn 12 class today!!!!
Two of my faves in website pics today!
Little strength/activator action…
E2MOM – 5rds
3 DL @ 185#
5 Bar Facing Burps
3 Dball Overs (100#)
WOD Rx
1: 4+9 (81 reps)
2: 4+10 (82 reps)
3: 4+10 (82 reps)
4: 4+10 (82 reps)
5: 4+11 (83 reps)
Reps= 410
stud filled noon classy today – fo sho!! thx nicole – great class!
Deadlifts with 3 second decent
E2MOM
85-105-125-145-155
WOD MRx (Except my saggy push-ups)
3 rds each cycle
Strength:
225-245-275-275-275
WOD: As RX’d
1. 5 rounds
2. 4 + 10
3. 4 + 10
4. 4 + 2
5. 4 + 7
Total = 407
Wod. Rx’d.
1) 4 rnds + 13 (85)
2) 5 rnds (90)
3) 4 rnds + 15 (87)
4) 4 rnds + 9 (81)
5) 4 rnds + 7 (79)
::422 reps
Strength
125-135-155-165-165
Wod RX
5+11=101
5+9=99
5+6=96
5+9=99
5+6=96
Total 491
Deadlifts:
225
245
245
275
275
Wod Rx
5+1
4+10
4
3+12
3+9
5 sets of 3 Deadlifts w/3 Second Descent
135-225-225-225-225
WOD rx
3 Deadlift
6 Push-ups
9 Squats
1. 5 Rounds
2. 5 Rounds
3. 4 + 3 DL
4. 5 Rounds
5. 5 Rounds + 3 DL
Home session
3 DL with 3 second descent
145-155-175-185-195
Wod as rxd
5+6
5+11
5+15
6
6+3
Felt better each round
Finisher of front squats
5×3 @ 140
DL
115-125-135-145-155
1- 4+ 15= 87
2- 4+11=83
3- 4+12= 84
4- 4+17=89
5- 4+10 =82
Total= 425
Deadlifts with 3 second decent
E2MOM
5 sets@ 225#, 255#, 285#, 315#, 315#
WOD
As Rx’d
1: 5 Rounds
2: 5 Rounds
3: 5 Rounds
4: 5 Rounds
5: 5 Rounds + 2
Morning
bench press
2@225 2@245 2@265 1@285 9@225
Strength
All tempo @225
WOD as Rx’d
5+3 DL
5
4+ 3 DL 5 PU
4+1 DL
4+1
Deadlifts with 3 second decent
E2MOM
5 sets@225#
10 ghds in b/w
WOD
As Rx’d
1: 5+3 (93 reps)
2: 4 (72 reps)
3: 4 (72 reps)
4: 3+3 (57 reps)
5: 3+3 (57 reps)
Reps=351
At home on Friday 11/10
DL – 105-120-135-145-155
Wod w/125# and knee push ups
Clock issue first 2 rds.
5 (4min clock)
3 (2.5min clock)
4+10
3+11
3+13
Total – 349
Abs