4 Rounds for time of: 15 Box Jumps 36/30” 400 Meter Run
32 thoughts on “Tuesday, October 22, 2024”
Breck
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 35#DB’s/30″Box
2: 50#/34″
3: 70#/36″
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 50#DB’s/30″Box
2: 50#/36”
3: 50#/36″
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 35#DB’s/36″Box
2: 50#/36″
3: 50#/36″
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 50#
2: 50#
3: 50#
WOD
4 rounds
15-20inch box jump and 400m run
Time: 11:21
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 40# DB’s/30″Box
2: 50#/34″
3: 55#/36”
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 35#DB’s/30″Box
2: 50#/34″
3: 70#/36″
WOD
As Rx’d
Time: 11:20
Wod RX: 10:38
Activator
35/50/50
35-40-50
RX 12:35, first round hit knee at rep 9 and 10, flipped and did 6 reps at 24”. At end of four rounds did 6 36” bj. Total time listed.
Activator: 25#, 24″
WOD: 24″
12:06
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 50#DB’s/30″Box
2: 50#/36”
3: 50#/36″
WOD
As Rx’d
Time: 11:50
Activator w/ 20# db
WOD 14:20
15 burpee box step ups
1000m bike
Strength/Activator
3 rounds of
10 Right arm push press
10 Left arm push press
5 KB swing
35# first round, 50# next two
WOD MOD w/70# KB
4 rounds of:
400m row
15 KB swings 15/15/15/10/5
13:20
Activator
40,55,70
Wod RX
11:00
Activator 35#
Skipped last 25’ of lunges
WOD Rx
12:42
Strength
Round 1 – 35# DB, 30′ box. Round 2- 40# DB, 32′ box. Round 3- 40# DB, 32′ box
WOD
– Intermediate option. 4 rounds 15 box jumps to 30′ box followed by 400m run.
12:11
Strength/Activator
1: 35#DB’s/34″Box
2: 50#/36”
3: 50#/36″
WOD
As Rx’d
Time: 16:32
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 35#DB’s/36″Box
2: 50#/36″
3: 50#/36″
WOD
As Rx’d
Time: 11:20
Wod Rx
9:37**
Activator
35# 30″
50# 34″
50# 34″
WOD at 36″
15:03
Strength: 25-30-35
WODrx’d: 12:20
Strength/Activator – participated
WOD w/ 30” box jumps
14:54
Fun class today – great job nooners!
Strength:
40-50-60
WOD:
30” box
19:40
WOD Rx’d
15:18
Strength:
50-50-50-60
2nd set did not finish with left arm
Set @ 60 right side only
11:23 with 24″ box
Activator
50 / 60 / 60
24” / 30” / 36”
WOD RX
Step down
10:20
Activator
50/60/60
Wod RX’d
11:13
Rebounding box jumps
Activator 20-25-25
Not the full 25’ on the lunges (knees have been SUPER achy all day)
3 24” box jumps each round
WOD w/24” box
13:16
Only clipped my toe on one jump in the second round so I’m happy with this today.
No abs, headed to freshman football
WOD only and modified
1 34” jump + 4 KB Swings @70
400m
-13:52
400m runs 1:50-1:48-1:52-1:37
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 50#
2: 50#
3: 50#
WOD
4 rounds
15-20inch box jump and 400m run
Time: 11:21
Activator:
All 40#/30″
Wod
Intermediate Option
14:03
Activator
40-40-55
30” box
Wod – 4 rds
30” box
500m ski erg
13:27
WOD w/bike & 18” step ups
12:02
Activator with 25#
Wod
15 burpee box step ups
1000m bike
=12:55
Activator
40/40/40
34”/38”/40”
Wod rx
11:00
Strength/Activator
E4MOM for 3 rounds:
5 Right Arm DB Push Press into 25′ DB OH Lunge
5 Left Arm DB Push Press into 25′ DB OH Lunge
5 Box Jumps
1: 40# DB’s/30″Box
2: 50#/34″
3: 55#/36”
WOD
As Rx’d
Time: 13:51
Strength/activator – 3rds
5 L Arm DB strict press (20-25-30)
50’ DB OH carry
5 R Arm DB strict press
50’ SB OH carry
15 WB sit-ups
Wod
3 rds – w/14# vest
200m walk
500m bike
200m ski
16:51