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“The Crippler”
For time:
30 Back Squats 225/155# Rx+From the floor MRX 155/105#
1 Mile Run
Compare to May 8, 2023.
Strength
5@185
4@225
3@265
2@295
1@315
Wod as Rx’d
10:57
Back squats
15/5/8/3
Strength
5@345
4@375
3@405
2@425
1@445
Wod Rx+
12:34
Squats unbroken 1:39
Strength
5 @ 135
4 @ 155
3 @ 185
2 @ 205
1 @ 225
WOD MRX
11:17 w/ shoe change
12/8/5/5
Back squats:
5@185
4@205
3@225
2@245
1@255
Wod Rx’d
11:30
2023= 10:58
Strength/Metabolic Conditioning
All back squats with 135#
Min 1: 5 Back Squats
Min 2: 500 Meter Bike
Min 3: Rest
Min 4: 5 Back Squats
Min 5: 500 Meter Bike
Min 6: Rest
Min 7: 5 Back Squats
Min 8: 500 Meter Bike
Min 9: Rest
Min 10: 5 Back Squats
Min 11: 500 Meter Bike
Min 12: Rest
Min 13: 5 Back Squats
Min 14: 500 Meter Bike
WOD
With 135# unbroken-1:30
Bike 4000 meters-6:24
Total time: 8:03
Back squats:
5@155
4@185
3@205
2@225
2@225
Wod Rx’d
11:31
BS 5:04
6:27 Mile
2023= 10:58
Ignore 2023 that’s chris
Strength up to 185#
Wod w/ 185
10:43
Strength/Conditioning: Back Squat/200m run
5@135
4@155
3@175
3@195
3@215
WOD w/ 185#
Back squats 18/12 (2:24)
1 mile run (7:54)
Total time: 10:18
OHS: 5-4-3-3-1
75-95-115-125-125
“The Crippler” 35# Bar
9:32
WOD.
135# from floor
4K bike
9:33
Strength up to 195#
WOD: w/Mrx load
Back squats – 2:17
1 mile run – 8:28
Total – 10:45
Strength up to 185#
WOD Rx
11:56
(Squats UB- 2:18
Changed shoes then started running at 2:46)
2023: RX+ 13:24
Strength back squats 85/105/115/125
WOD w/ 85#
30 back squats (from the floor)
1 mile (ran/walked) no foot pain!!!!
Time 13:35
Back squat
5 x 225
4 x 255
3 x 275
2 x 295
1 x 315
30 x 225 done as 10 + 5 x 4, then ran and finished
Strength
5@115
4@135
3@155
2@175
1@185
WOD
9:28 (BS – 4 mins / 5:28 mile)
Back squats
10/5/5/5/5
Mod wod
Activator/Strength
DL and 500m bike
5-5-4-4-4
115-125-135-145-155
WOD
30 DL @ 125# (2:14)
1 mile walk with 14# weight vest
23:57
Activator/strength
Back squats: 135,165,185-205-215
Biked 500m
WOD Rx
30 back squats 20/10 2:19 (was 2:32 last year)
Grabbed a drink and wiped the sweat
12:27 total time (was 12:17 last year ♀️)
Mile on my watch was 9:24 felt like I was doing a bit faster but here we are