4 rounds of:
In 3 minutes, complete:
12 Dumbbell bench presses 50/35#DB’s MRX 40/25#DB’s
9 Back squats 165/115# MRX 135/95#
6 Alternating dumbbell snatches (athletes choice)
Max-calorie row in remaining time
Rest 90 seconds between rounds.
In 3 minutes, complete:
12 Dumbbell bench presses 50/35#DB’s MRX 40/25#DB’s
9 Back squats 165/115# MRX 135/95#
6 Alternating dumbbell snatches (athletes choice)
Max-calorie row in remaining time
Rest 90 seconds between rounds.
RX 29, 33, 33, 28
215
Wod Rx w/ 185#
28-27-20-17
1 rep max back squat
265-315-365-395-415-435
Wod RX: 135
35/33/32/35
Bench & snatch @ 50#
Finisher – 305#
225/255/275/285/295/300/305
135 squat
40 DB bench
55 Dab snatch
5 cal, 8 cal, 9 cal, 9 cal row
205 1 rep back squat
WOD as RX’d: 165# back squats
24-25-25-25
Row cal total = 99
1RM back squat
225-275-305-325-345
WOD modified
12 DB bench press 35#
9 goblet squats
6 DB snatch
Max cals ski 16/21/21/22
During strength 20 pushups 50 sit-ups
Wod with 70# DB bench and 65# DB snatch
24-16-17-16 = 73 total cals
Finisher
225-255-285-315-335
after the timer 345 & failed 355
Wod with 70# DB bench and 65# DB snatch
24-17-15-20= 76 total cals
Finisher
225-255-285-315-335
after the timer 345, 355
4 rds
12 20# db bench
10 35# back rack lunges
6 20# db snatch
Max cal row
11-14-14-15
Finished w/10 min bike
BW: 199
WOD: Rx
21-23-24-28: 96 total cals
1RM Back Squat w/ Josh:
225-275-305-325-335(f)
RX 29, 26, 27, 28 = 110 cal
1 rep max BS up to 325#
11 mile run
Wod as rxd
Bench w 35# DBs, snatches 50#
Row cals: 33-33-32-29
Total 127
Back squat
135-155-175-195-205
Wod Rx’d (50# db snatch)
39/39/37/36=151 total cals
*had 2 mins on rower each time
10 mins to establish a bs max:
225/245/265/285/315(f)
WOD
As Rx’d with 50#DB’s
36-34-31-29=130 total cals
Back Squat
245-285-315-335-350#
Wod rx
Bench w 35# DBs, alternating snatches 50#
Row cals: 31-32-30-34
Total 127 cals
Back squat
155-175-195-215-235#
WOD with 25# db’s and 95# squat
Cals- 25, 22, 23, 22 -92 total
Haven’t worked to a heavy back squat since 2020.
115, 125, 135, 145, 155, 160 and stopped although it still felt okay.
Mod Wod
50 # DBs on all
12 bench
9 goblet squat
6 snatch
Row =30,29,28,26
= 113
My finisher 20 double push-ups burpees for time – started after 2 min mark
= 1:26
WOD – 144 cals (34,35,38,37)
Strength – 225,255,275,295
Wod Rx’d (50# db snatch)
42/40/36/33=151 cals
Back squat
225-275-325-355-375#
WOD 35# DB’s and 95# BS
25-25-22-25
97 Total
175# BS
WOD Rx’d movements
55# DBs & 165# barbell
25/25/21/19
Total: 90
Finisher: back squat
Sets of 3@ 185-225-255
Sleep: 6 hours 25 minutes
WOD RX
Total Cals: 58
Back Squat 235#