Friday, June 21, 2024 22 Comments / Workout of the Day (WOD) / By Breck 3 Rounds for time: 90 Double-unders MRX jumping jacks30 KB swings 55/35# Rx+70/55# MRX45/25#
Jessica Van De Wiele June 21, 2024 at 7:20 am Strength back squats 105/105/115/115/125 WOD 9:39 18 cals on bike 30 kbs 35# kb Reply
Emma Van De Wiele June 21, 2024 at 7:23 am Strength 85/95/105/115/125 WOD 7:45 180 single unders 30 kbs 25# Reply
Julie W June 21, 2024 at 7:34 am Strength: pause back squats – 115# across WOD: 180 singles, 30 KBS 35# 8:59 Reply
Georgie June 21, 2024 at 8:35 am 3 back squats w 3 sec pause down and hold 145 x 4, 155 x1 Wod rx + 8:26 Dubs: UB, clipped twice on round 2&3 KBS: 17-13 all 3 Reply
Jim D June 21, 2024 at 9:09 am Strength 225, 245, 255, 265, 275 (no margin on last) WOD DU done as single-double and counted both KB all 20-10 12:14 Reply
Alec June 21, 2024 at 9:42 am 3 back squats w 3 sec down and 3 sec hold 315, 345, 355, 365, 375 Wod w/ 90 SU & 53# KB 9:33 Reply
Stephen H. June 21, 2024 at 9:47 am 3 back squats w 3 sec down and 3 sec hold 245, 265, 285, 285, 305 Wod Rx’d 7:18 Reply
RachelB June 21, 2024 at 10:31 am Overhead Squat (3 sec pause): 3-3-3-3-3 85-95-105-115-125 WOD 3RFT 60 Crossovers 30 KB Swings 25# 8:52 Reply
Breck June 21, 2024 at 11:27 am E3MOM 3 Back Squats with 3 second descent 3 second hold and fast ascent 5 Sets@225# WOD As Rx’d Time: 10:42 Reply
Josh McCallum June 21, 2024 at 11:59 am Strength: 185-185-205-215-235 WOD: RX’d 13:21 First set of dubs (unbroken – 90 is a PR) KB was 20/10 first 2 rounds, then 3rd was 10-10-10 Dubs were 30/30/30 for round 2-3 Reply
Kevin June 21, 2024 at 3:03 pm E3MOM 3 Back Squats with 3 second descent 3 second hold and fast ascent 5 Sets@215# Wod RX 9:14 Reply
Derek Byrd June 21, 2024 at 5:23 pm Strength all at 225. Knees haven’t felt great lately WOD Rx 9:28 Dubs have been terrible lately and I was able to string together some big sets tonight so I’m happy about that Reply
Jordan Winans June 21, 2024 at 6:55 pm E3MOM 3 Back Squats with 3 second descent 3 second hold and fast ascent 225-255-275-275-275 WOD As Rx’d Time: 8:37 Reply
Chrissy June 22, 2024 at 11:22 am Ibex full body Lunges Toe elevated RDLs Push press Delt raises Back squats 105-105-105-110-110 Wod 45 dubs (single double) 20 KB – 35# 14:42 Reply
Steph June 22, 2024 at 11:27 am At home Ibex performance aesthetics (50 minutes worth) 30 min break then CFJ WOD @home Pause squats: 165# (3 sets) 170# last set WOD Rx 13:32 First 2 rounds of DUs were kind of a train wreck last round better. KB unbroken Summer abs day 2 Reply
Chase June 22, 2024 at 2:07 pm E3MOM 3 Back Squats with 3 second descent 3 second hold and fast ascent 5 Sets@225# WOD As Rx’d Time: 7:08 Reply
155 (65% of 235)
RX: 6:16
Wod RX: 6:34
Strength
155-235
Strength back squats 105/105/115/115/125
WOD 9:39
18 cals on bike
30 kbs 35# kb
Strength
85/95/105/115/125
WOD 7:45
180 single unders
30 kbs 25#
Strength: pause back squats – 115# across
WOD: 180 singles, 30 KBS 35#
8:59
3 back squats w 3 sec pause down and hold
145 x 4, 155 x1
Wod rx +
8:26
Dubs: UB, clipped twice on round 2&3
KBS: 17-13 all 3
Strength 225, 245, 255, 265, 275 (no margin on last)
WOD DU done as single-double and counted both
KB all 20-10
12:14
3 back squats w 3 sec down and 3 sec hold
315, 345, 355, 365, 375
Wod w/ 90 SU & 53# KB
9:33
3 back squats w 3 sec down and 3 sec hold
245, 265, 285, 285, 305
Wod Rx’d
7:18
Strength
3@225,245,255,265,285
Wod RX
8:22
WOD rx
1 DU trip first round, rest of WOD unbroken
7:38
Strength
3@225,245,255,265,275
Wod RX
7:09
Overhead Squat (3 sec pause): 3-3-3-3-3
85-95-105-115-125
WOD 3RFT
60 Crossovers
30 KB Swings 25#
8:52
E3MOM
3 Back Squats with 3 second descent 3 second hold and fast ascent
5 Sets@225#
WOD
As Rx’d
Time: 10:42
Strength:
135/155/165/185/205
Wod
180 singles
53# kb
9:37
Strength:
185-185-205-215-235
WOD: RX’d
13:21
First set of dubs (unbroken – 90 is a PR)
KB was 20/10 first 2 rounds, then 3rd was 10-10-10
Dubs were 30/30/30 for round 2-3
E3MOM
3 Back Squats with 3 second descent 3 second hold and fast ascent
5 Sets@215#
Wod RX
9:14
Strength all at 225. Knees haven’t felt great lately
WOD Rx 9:28
Dubs have been terrible lately and I was able to string together some big sets tonight so I’m happy about that
E3MOM
3 Back Squats with 3 second descent 3 second hold and fast ascent
225-255-275-275-275
WOD
As Rx’d
Time: 8:37
Ibex full body
Lunges
Toe elevated RDLs
Push press
Delt raises
Back squats
105-105-105-110-110
Wod
45 dubs (single double)
20 KB – 35#
14:42
At home
Ibex performance aesthetics (50 minutes worth)
30 min break then CFJ WOD @home
Pause squats: 165# (3 sets) 170# last set
WOD Rx
13:32
First 2 rounds of DUs were kind of a train wreck last round better.
KB unbroken
Summer abs day 2
E3MOM
3 Back Squats with 3 second descent 3 second hold and fast ascent
5 Sets@225#
WOD
As Rx’d
Time: 7:08