This Saturday, open gym will be offered from 10:00 to 11:00am.
Five, 2 Minute Rounds for Max Reps of:
20 Burpees Rx+Over the Bar Burpees MRX 15 Burpees
Max Rep Sumo Deadlift High Pull 75/55# Rx+95/65#
Rest 1 Minute b/w rounds
Compare to July 27, 2022.
WOD 75lb
Burpees + SDHP
15 + 8
15 + 5
15 + 1
11 + 0
11 + 0
Wod RX: 105 reps
23/20/22/20/20
Activator
Wod weight
5 sets of strict HSPUs
5 sets of kipping HSPUs
WOD MRX 18/16/16/14/13
15 burpees
Max SDLHP 55#
Activator with strict HSPU
WOD Rx+
23/21/20/19/20
Total- 103 SDHP
2022- Rx+: 96 SDHP
Never mind- realized I never added weight to my bar. So
WOD w/ burpee over the bar & 55#
Total- 103 SDHP
Activator – “modified”
Bench press & SDHP Sets of 3 EMOM
Bench 5@225, 4@235, 1@255
SDHP @ 95
Wod RX+
15,15,15,15,18=78
Activator
Emom for 10 minutes
3 Bench press (225#) & 3 SDHP (95#)
Wod RX+
20,20,19,17,21
97 total
Activator
3 push ups, 3 strict pull-ups
Wod Rx+
8,6,6,6,6
RX 7,9,8,8,8
Activator
3 strict HSPU (2 skinny mousepads) + 3 sdhp 65#
Wod rx+
28, 25, 25, 23, 22
Total: 123
2022 was a mod due to injury
Emerald Coast CrossFit
30 Ring MU’s
Tried to maintain unbroken sets of 5 EMOM
Completed 5 unbroken sets, then 2-1-1-1
Time: 6:15
2000 Meter row
Time: 7:34.4
Activator: 10 min EMOM
3 strict HSPU’s (UB)
3 SDLHP’s@75#
Wod Rx’d
20
21
20
15
14
Total=90
Activator: 10 min EMOM
3 strict HSPU’s w/ 2 15# plates (UB)
3 SDLHP’s@75#
Wod Rx’d
15
15
15
15
12
Total=72
Activator: Strict HSPU + SDHP each round (10)
WOD MRx: 5/10/10/10/16 (51)
From home:
3 Hand stand hold with a slight dip
3 SDHP with 20 lbs DBs
WOD
20 burpees
2 SDHP with 30 bls DBs
20 burpees
1 SDHP
15 burpees
7 SDHP
15 burpees
6 SDHP
15 burpees
4 SDHP
WOD RX’d
15-20-17-15-16
Total 83 SDHP