For time:
22-16-10
Deadlifts 205/135#
Double-dumbbell box step-ups 20/20” 50/35#
Rest 1:00
9-6-3
Power cleans 205/135#
Double-dumbbell box step-overs 20/20” 50/35#
For time:
22-16-10
Deadlifts 205/135#
Double-dumbbell box step-ups 20/20” 50/35#
Rest 1:00
9-6-3
Power cleans 205/135#
Double-dumbbell box step-overs 20/20” 50/35#
Early home session
10 EMOM: 1 DL + 1 PC
125-135-135-145-145-145-155-155-155-160
Wod as rxd
10:40 – 1:00 rest = 9:40
First part all UB in 5:13
PC’s all singles
HR 200
185(f clean)
RX 4:22 first part. Total time 8:35
EMOM for 10 mins: 1 set of following complex:
1 DL+1 PC
1@135
2@155
2@185
3@205
2@225
Wod Rx’d
7:07 first part
1:00 rest
8:23 second part
Total time=16:30-1:00=15:30
135×10
WOD- scaled to 135# and 35# DBS. 6:26,11:20
Strength 1 DL + 1 power clean
85/85/95/95/105/105/115/115/115/125
WOD w/ 105# barbell 20# DBs 9:16
Strength 55-65-75-85-95-95-95-95-95-95
WOD w/95# DL, 10# DB’s, 18” step
Part 1 -6:31
Part 2 -4:03
Strength
155-165-185-205-215-225-235-245-255-failed 265
Wod rx
14:04
EMOM for 10 mins: 1 set of following complex:
1 DL+1 PC
135-155-155-185-185-205-205-205-225-225
Wod Rx
16:21
Strength to 195#
WOD 205# DL, reduced to 175# PC. 50# DB
15:57 including 1:00 break
Strength: 135/165/165/185/185/205/205/225/235/255
WOD: 18:55 RX
Complex:
95-95-95-115-125-135-145-150-150*f-150
WOD:
20# DB/135#
14:18
Wod Rx’d
5:12 first part
1:00 rest
8:15 second part
Total time=14:27-1:00=13:30
Complex
115-125-135-135-140-145-150-155-160-170
WOD w/Rx barbell and 25# DBs 20” box
1. 5:34 (UB DL)
REST 1 min
2: 4:47 (singles in cleans)
Total time: 11:21
Abs
EMOM for 10 mins: 1 set of following complex:
1 DL+1 PC
185-205-205-205-225-225-245-245-265-275(f)
Wod Rx’d
Total time=13:25
Strength: EMOM 1 DL + 1 PC
From 165# to 205#
WOD w/ Rx’d DL & DB’s
(185# for 3 PC, 165# remaining PC)
1. 7:45
Total: 16:02
CORBIN
Strength:
From: 65# to 125#
WOD w/ 85# DL, 30# DB’s
(85# for 3 PC, 65# remaining PC)
1. 5:20
Total: 9:42
85-95-105-105-105-115-115-115-125-125
Wod w/85#, single 20# DB and 18” box
0:00-6:55
7:55-11:49
Total 10:49