For time:
40-30-20-10 reps of:
GHD Sit-ups
200 Meter run
Rest until clock shows 15:00, then:
For time:
40-30-20-10 reps of:
Wall Ball Shots 20/14# 10/9’ 14/10# 10/9’
200 Meter run
At the 30 minute time cap, start:
5 minutes for max reps of:
Back Squat 225/155# Rx+275/185# MRX 185/125#
Compare to December 23, 2023.
Wod as rx’d
WBS to 10’ rig* (unbroken): 7:50
Ghds: 8:30
Back squats at 155#: 38
6-6-6-6-6–2
PR on all
2023: wbs to 9’ 9:55, ghds 10:20, BS 30
RX
GHD 7:53
WB 8:16
BS 20
WOD:
GHD/200m Run: 10:18
WB/200m Run: 12:15
BS: 18 @ 225#
WOD:
Wall Balls: 12:18
S/U: 11:55
BS @ 225#
31
Wod rx
WB: 7:38
GHD: 7:55
Back squat
23@225
WOD RX
GHD 9:20
Wallballs 13:28
Back squats w/ 85# 15
Wall balls/run 7:36
Military sit ups/run 8:16
Squats @225 – 43
Military sit ups/run 9:47
Wall balls/run 10:38
Squats @275# – 31
First time running since hip injury in early May. No pain until last couple of 200’s so I cut the very last one.
S/U’s – 10:42
WB’s (shallow squats and skipped last 200)-8:41
Squats at 85# (slow/controlled) 30
WOD
As Rx’d
1. Wallball/run=8:56 (unbroken)
2. GHD/run=10:51
Back Squat@225#
Sets were 6-6-6-6-6-5
Reps=35
WOD Rx
WB: 8:59
GHD: 11:10
Back squats @ 185#
6+6+6+6+7 =31
WOD Rx
GHD: 10:37
WB: 11:34
Back squats @ 185#
3/3/4/3/4
total 17 BS
WOD Rx
WB: 13:07
GHD: 11:06
Back squats @ 155#
15
Just a little volume today. Neat day.
Wod 1:
Wall balls 20# and 200m run = 8:08
Wod 2:
Sit ups and 200m run = 8:46
Squats 225#:
1. 6
2. 6
3. 7
4. 8
5. 10
Total: 37
35 GHD 65 sit ups
12:17
14 lbs wall ball
12:47
155 lbs back squats
13 reps
Wod 1:
Sit ups and 200run = 8:02
Wod 2:
20# wall ball and 200m run = 11:20
Squats 225#:
1. 6
2. 6
3. 6
4. 6
5. 7
Total: 31
Wod 1 – WB
9:47
Wod 2 – sit-ups
10:40
Back Squats @ 225
22
GHD/500m bike
11:17
8#WB push press/500m bike
8:07
Finisher 5 min sub back rack lunges 35# bar
50 reps
Wod 1 – situps/GHD/SU/GHD
9:07
Wod 2 – WB
12:59 (Absolutely brutal)
—
18 BS @ 185#