AMRAP in 12 minutes of:
5 Chest-to-bar pull-ups MRX Pull-ups
25 Double-unders MRX Singles
5 Front squats 185/125# MRX 135/95#
25 Double-unders
AMRAP in 12 minutes of:
5 Chest-to-bar pull-ups MRX Pull-ups
25 Double-unders MRX Singles
5 Front squats 185/125# MRX 135/95#
25 Double-unders
Pause front squat: 2 @ 95, 105, 110, 115, 120
WOD: MRX 8 + 5
Up to 175
RX 8+2FS
2 FS w 3 sec pause
125-135-145-155-165-170
Wod as rxd
6 + 32 (2 FS)
2 FS w/ 3 sec hold
185-205-225-225-225
WOD:
MRXâd
7 rounds
Wod MRX with doubles off the rack: 7 rounds
First half 4 rounds at 135
Second half 3 rounds body weight squats
Strength: 185/205/215/225/235
WOD: 5+15 Rx
Front squat 65/75/85/95/105
WOD *MRX 7+20 (from the rack)
2 FS w 3 sec pause
125-145-155-165-175
Wod rx
7 + 40 (5 dubs in 2nd set )
4am
Front Squat
3 Second pause in bottom
All sets of 2
95-115-135-135-135
WOD
With 135#
Everything unbroken
Rounds=6+1 Front Squat
Reps=391
E2:30MOM: 5 sets of 2 FSâs w/2 sec pause at bottom
All @225#
Wod Rxâd
6+5 C2B
Total reps=365
*3 sec pause
WOD
With 135#
Everything unbroken
Rounds=7+1 Front Squat
2 FS w/ 3 sec hold
185-205-225-225-225
WOD with 155#, single/DU for DU (and some singles)
a few jump rope reps short of 5 rounds
Front Squat
3 Second pause in bottom
All sets of 2
275-295-315-335-335
Wod w/ 50 SU
5+4
Front squat – 135,155,185,185,185
WOD – 4 rounds plus 35 reps at 135#
Front Squat with 3 sec pause at bottom
E2:30MOM
Sets of 2
85-95-105-115-125
WOD
MRx
5Rds
WOD at 145 w/singles
6 rounds plus 30 (5 chest to bar and 25 singles)
Pause FS up to 185
â
WOD. Modified.
155#/ each round 25dubs then 5cal bike
5 rounds
Front squat
205/225/225/225/225
Wod RX
5 + 30
Front squat â 185,185,185,185,185
WOD â 4 rounds plus 35 reps at 135#
Wod Rxâd
6+5 C2B
Total reps=365
Front Squat w/ :03 pause
2@185-195-205-215-185
WOD w descending FE
– 5 rds + 30
FS 185-175-165-155-146
*descending FS
Strength:
135-155-185-205-205
Wod mrx but only 8 mins, ran out of time
3+2
Front squat
195/205/215/225/235
Wod RX
7 + 10 (5 dubs)
Front squat 2 reps w/2 sec pause
225-225-315-315-315
Wod 185lb FS clean from ground and 5 cal bike in place of C2B
7 Rounds + 15 reps (10 DU)
Strength: Front Squat w/ 3 second pause
5 sets of 3 at 135#
WOD w/ 135#
5 + 30
Front Squat
185 x 2
205 x 3
Wod
5 c2b
25 dubs(single single dub)
5 FS @ 135
50 singles
2+23 dubs
one day ill get these dubs
WOD
With 115#
Rounds= 6 rounds+ 5 C2B & 15 DUs
Front squat
105-120-135-150-165
WOD Rx
4 + 2 front squats
Only 2 misses on dubs!
Abs
Strength back rack lunges w/25#
5 sets of 10 ea
Modified WOD
12 min AMRAP
5 ring rows
25 single unders
10 alt stationary lunges
25 single unders
Total = 6 rds