2 Rounds, each for time of:
400 Meter Run
200 Meter Double DB/KB Farmers Carry
Rest 2 minutes between rounds.
*Score is slowest round.
*Athletes choice on load.
2 Rounds, each for time of:
400 Meter Run
200 Meter Double DB/KB Farmers Carry
Rest 2 minutes between rounds.
*Score is slowest round.
*Athletes choice on load.
Front squats 10 sets of 2
From 115-170 (last 3 sets)
Wod with 40# DBs
3:00*
2:56
Front squats 2@ 95/105/115/125/135/135/135/140/140/140
WOD
400m run
200m db carry 30#
4:21
4:05
Wod RX:
1- 3:20
2- 3:15
Squats all @ 135#
#55 Kbs
Front squats 2 rep max 185 lbs
WOD slowest 4:00 with 35 lbs kb
Strength: Front Squats
205/205/225/225/235/235
245/255/265/275×1
WOD: 10:18 w/50# DBs
Front squats 10 sets of 2
From 105-200#
Wod with 35# DBs
3:26
3:40
E2MOM: 10 sets of 2 fronts squats
2@135
2@165
2@185
2@205
2@225
2@245
2@255
2@265
2@275
2@225
Wod Rx’d w/53# KB’s
2:54
Rest 2:00
3:02
Total time=7:56-2:00=5:56
Score=3:02
*farmers carry’s UB
Strength – 135,155,155,165,165,165,165,175,185,185
WOD – 3:25,3:16 with 45# DBS
E2MOM: 10 sets of 2 fronts squats
2@185
2@185
2@205
2@205
2@205
2@225
2@225
2@225
2@225
2@225
Wod Rx’d w/55# DB
4:00
Rest 2:00
4:14
E2MOM: 10 sets of 2 fronts squats
2@275
2@295
2@315
2@320
2@325
2@335
2@345
2@355
2@315
2@315
WOD: w/50# DBs
10:36 or 11:36, can’t remember
Front squat up to 265# last two sets at 225#
400m + 200m with 55lb kb
3:23
3:20
Deadlifts e2mom
10 @ 85
5 @ 105
3 @ 125
2 ea @ 135-145-155-165-175-175-175
WOD w/1k bike, 20# DB’s carry
Rd 1 4:25
Rd 2 4:28
FS doubles – up to 3 sets @ 195#
—
3:04
2:59
55# K-bells
Strength: Front Squats every 2 minutes
3 sets of 3 @135
2 sets of 3 @155
2 sets of 3 @175
3@185
3@195
3@205
WOD Rx’d w/ 55# DB’s
2:59
3:29
Total time: 8:28
Strength
225, 225, 255, 255, 255, 255, 255, 275, 275
Wod:
Rd1: 2:59
Rd2: 2:54
85-85-95-95-105-105-115-115-125-130
Wod w/200m run and 25# KB
4:45*
4:38
Family walk
Strength
185X4/225/255/255/255/275/275/305/305/315
WOD RX’d
70# KB’s
3:45
3:58
Front Squat
2@185×2-195×2-205×2-215×2-225(1)x2
WOD w/ 55# KB
1:24+2:11=3:35
1:34+2:14=3:48
Total 9:23-2:00=7:23
Front Squat doubles
265-265-315-315-335-335-335-355-370-315
Wod w/53lb KB’s
3:18
2min rest
3:45
Total time 9:03
E2MOM: 10 sets of 2 fronts squats
185-205-225-225-245-265-265-265-265-245
WOD w/ 53# KB
2:53
3:08
Strength
225-245-255-265-275-285-295×1-255-255-255
Wod rx -53#KB
3:00
2:51
Total time 7:51
Front squat doubles
115-125-135-145-155-165-175-185-195-205
WOD w/35# KBs
3:48
3:42
Abs
4am
WOD
With 53# KB’s
1: 3:38
2: 3:30
Total time to include rest=9:08
Front squats 2reps@ 95/115/135/145/155/165/175/185/185/135
WOD
400m run
200m KB carry 45#
3:05
2:51