For time:
400-meter run
Then,
5 Rounds of:
10 Toes-to-bars MRX Hanging knee to chest or knee raises
10 Box jump-overs 24/20” MRX 20/18”
Then,
400-meter run
For time:
400-meter run
Then,
5 Rounds of:
10 Toes-to-bars MRX Hanging knee to chest or knee raises
10 Box jump-overs 24/20” MRX 20/18”
Then,
400-meter run
Wod RX: 7:11
Strength all @ 225#
Strength: 315# 87%
WOD: 11:25 Rx
Wod- 11:57
Knee raises
Strength back squats 105/115/125/135/145
WOD 9:11 w/ 1000m bike & box step overs
Strength Back Squats
3 @ 95#
3 @ 95#
1 @ 115#
2 @ 115#
2 @ 115#
WOD w/ knee raises and 24” Box jump overa
8:17
Strength E3MOM 3 back squats
205/205/205/225/225
WOD RX: 9:55
Unbroken
Back squats
3@255,275,295,305,325
Wod RX
9:02
Back Squats E3MOM
3@365#
3@385#
3@405#
3@425#
1@425#
Wod Rx
11:38
Back Squat E3MOM
2×3 @ 225#, 3×3 @ 255#
Wod rx – 6:24
Strength: bench press 5 x 7 @65#
WOD w/bike, hanging knee raise, 18” box step over
8:44
Overhead Squat: 3-3-3-3-3
85-105-115-115-115
WODrx’d: 8:05
Strength E3MOM 3 back squats
135/155/165/175/185
WOD RX: 7:14
185/205/225/245/255
Wod w t2R
10:07
Strength: Back Squats
1×5 @ 185#
4×5 @ 225#
WOD Rx’d
7:43 UB
(1st 400m: 1:22)
Overhead Squat: 3-3-3-3-3
185/185/205/215/225
WOD RX: 9:02
Strength
Back Squat all @ 275
3-3-3-3-3
WOD RX
8:28
Back Squats all @ 225#
2-2-2-2-2
—
Wod. subbed 5/5 Bulgarian split squats for BJ’s
9:34
Strength: Back Squat E3MOM
3-3-3-3-3
Last few sets at 245#
WOD as RX’d
Can’t remember time. Few seconds after Jimmy.
Strength
5 Sets of:
3 Back Squats
E3MOM
225/255/275/295/315#
WOD
As Rx’d
Unbroken with rebounding box jump overs
Time: 6:49
Strength
305-305-305-325-325
WOD RX’d
11:49
Back squats
175-190-200-210-215
WOD Rx
8:39
Unbroken and pretty quick for my on the box jump overs. Both 400m less than 2 min which was a goal 1:44 on the buy-in and about 1:55 cash out
Abs
Back squats to 18” box
5-5-5-5-5
105-105-115-115-115
1k bike
Knee raises
18” step overs (left leg only)
1k bike
11:53
Strength back squats 95/115/135/140/145
WOD 10:07
185/205/225/245/275
WOD: As RX’d
Around 14 min, can’t remember exact time