This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.
5 Rounds for max reps of:
45 Seconds of Double Unders MRX Single Unders
15 Seconds transition
45 Seconds of GHD Sit-ups MRX V-ups or Sit-ups
15 Seconds transition
45 Seconds of Double Unders
15 Seconds transition
45 Seconds T2B MRX Knee Raises
15 Seconds transition
Bench: 10 @ 75, 80, 85
WOD:
Singles: 85, 105, 106, 106, 110 = 506
GHD: 15, 15, 15, 15, 15 = 75
Singles: 105, 105, 107, 109, 111 = 537
T2B: 13, 13, 13, 15, 15 = 69
Total: 1187
Bench press
10@ 95, 105, 115 then bonus 7@120
Dubs: 75, 60, 75, 75, 75 (360)
Ghds: 22, 20, 18, 19, 21 (100)
Dubs: 60 x 5 (300)
T2b: 18, 15, 15, 12, 11 (71) so many granny swings
Total: 831
Bench press 10@ 85#
WOD
Burpees 10/12/11/10/10/11/11/9/10 =94
TTB 14/9/9/8/8 =48
GHD 17/16/15/14/15 =77
Total reps 219
Bench Press E3MOM
Sets of 10
155-185-235#
RX:
DU: 7-21-12-10-10
T2B: 12-10-10-9-9
DU: 9-6-12-10-24
GHD: 8-9-9-7-5
Bench 10 ea @ 54-65-65
WOD w/single unders & situps
singles 60-55-55-55-60: 285
sit ups 20-20-20-20-20: 100
singles 60-55-55-60-80: 310
Knee raises 20-17-20-20-22: 99
Total reps = 794
Bench – 155,165,175
dubs – 36,30,23,50,33
GHD – 13,12,12,13,8
Dubs – 22,20,22,31,36
T2B – 11,10,10,10,12
Activator: 2000m row
7:40 (no bench, elbows)
WOD Rx’d
DU: 75+45+45+40+45=250
T2B: 25+15+12+12+12=76
DU: 46+45+45+50+50=236
GHD: 12+10+10+10+11=53
Bench E3MOM
10@95-115-125
WOD modified
Dubs: 77/50/50/50/50- 277
GHD: 24/20/20/19/21- 104
Burpee to pull-up bar: 13/10/10/10/10 – 44
T2B: 16/12/12/12/12- 64
Bench
10@155,185,215, bonus set @225
Wod w/ bike and military sit ups
130 cals
150 sit ups
E3MOM: 3 sets of 10 BP
10@135
10@185
10@205
Wod Rx’d
DU’s=60/55/50/50/50=265
T2B=15/15/13/12/12=67
DU’s=60/55/50/60/52=277
GHD=15/15/13/12/11=66
Total DU’s=542
Total reps=675
Bench Press
E3MOM
All sets of 10
135/185/225#
WOD
As Rx’d
DU’s: 60-55-55-55-50=275
GHD: 20-20-20-20-15=95
DU’s: 55-55-55-55-50=270
T2B: 20-20-20-15-16=91
Total DU’s=545
Total reps=731
Bench
135-165-175
—
Wod. modified
Bulgarian Split Squats (each leg) – 12/rnd
GHD’s – 12/rnd
Back Extensions – 18/rnd
TTB – 12/rnd
E3MOM: 3 sets of 10 BP
10@135
10@185
9@225
Wod
SU’s=72/72/72/72/52=340
GHD=20/17/15/14/15=81
SU’s=68/62/68/68/77=343
T2B=14/10/10/10/11=55
10 rep bench press 155, 175, 205
WOD
GHD 16, 14, 14, 14, 14
T2B 16, 12, 12, 12, 13
single/double in place of DU – averaged about 20 DU (and 20 singles) per 45 sec.
Bench 3×10
75-85-95
Singles 50-60-60-60-70
Leg raises 8-8-8-8-8
Singles 50-60-60-60-70
GHD (parallel) 10-12-12-12-14
Total: 700