10 Rounds for reps:
:20 Ring rows (body parallel to the ground)
:10 Rest
:20 Hand-release push-ups
:10 Rest
:20 Air squats
:10 Rest
Holiday Schedule
Wednesday, July 3rd: The 5:30pm and 6:30pm classes are canceled.
Thursday, July 4th: 8am and 9:30am class offered with all other classes canceled.
Friday, July 5th: 8am and 9:30am class offered with all other classes canceled.
Saturday, July 6th: Normal schedule
4 mile run
Back squats at home
10@ 125
8@ 145
6@ 155
4@ 165
2@ 175, 180
Wod Rx’d in order as written
1)10/10/12
2)10/10/12
3)8/10/12
4)8/10/12
Rounds 5-10=5/10/12
Total reps=286
E3MOM: Back squats
10@205
8@225
6@225
4@245
2@265
WOD 10 rounds
8 hand release push-ups
10 air squats
6 ring rows on box
Back squats
10@85 8@95 6@105 4@115 2@125
WOD RX
Ring Rows = 85
Hand Release PU’s = 89
Air Squats = 118
Total reps = 292
Strength (stayed light, little bit of knee pain)
10 @ 135
8 @ 145
6 @ 155
4 @ 165
2 @ 185
Completed
105-135-165-185-205
Activator: yes
E3MOM back squats
10@315#
8@335#
6@355#
4@375#
2@405#
WOD
105 ring rows, about half on box and half from floor (12s down to 8s)
104 HRPU (12s down to 8s)
121 air squats (all 12s, 13 at end)
Strength
85/115/145/165/205
Five rips for everything did not use box for ringing row
Squats did 135 5×5
Row: 74
PU: 100
Squat: 105
Strength
95
115
135
155
185
WOD: approx. 10’s
Back Extension
Hand Release Push-ups
GHD
Ring Row
Overhead Squat: 10-8-6-4-2
55-75-95-115-135
WOD Rx’d
HRPU: 17,15,14,14,12,12,12,12,11,11 = 130
Squat: 17,15,17,17,18,18,17,17,19 = 172
RR: 7,6,6,6,6,6,6,5,5 = 59
Total: 361
Strength: Back Squat
10@165
8@185
6@205
4@235
2@255
Wod RX
RR 10,10,10,10,10,10,10,10,8,8= 96
PU 12,12,12,12,12,12,12,12,12,12=120
Squats 14,14,14,14,14,14,14,14,14=140
Total reps 356
Back squats
10@185
8@205
6@225
4@255
2@285
2@305
2@325
Disclaimer: last two rounds were after the time cap. Alec, who didn’t do the workout, wanted to make sure I noted that.
*10 minutes after the time cap you got to my starting weight
5k walk
10 rounds of minimum 5/8/10. Started a little higher and settled into that by round 3
Squat 225,275,316,365,405
They felt good so I kept going
WOD tabata style
5 RR
5 HRPU
5 Goblet Squats
Squats
10@185-8@225-6@245-4@275-1@300
WOD:
Regular ring rows
5/7/10 every round
Strength with KO
225-235-255-285-315
WOD RX
RR, HRPU, AS
10,10,10,10,9,9,8,8,8,7 – 89
All sets of 10 – 100
12,12,12,12,12,12,12,12,12,14 – 122
Total = 311
Strength with KO
225-235-255-285-305
Strength with Josh!