EMOM for 20 minutes:
Odd Min: 10-9-8-7-6-5-4-3-2-1 Deadlifts
Even Min: 10-9-8-7-6-5-4-3-2-1 Bench Press
On minute 1, complete 10 deadlifts.
On minute 2, complete 10 bench press.
The next minute is 9 deadlifts, then 9 bench press, and so on.
*Reps should be unbroken on each set.
*Score is sum of load on bar for all unbroken sets.
Wod Rx:
body weight 150lbs.
Bench press: 185@10/205@9/205@8/205@7/225@6/225@5/245@4/260@3/275@2/315@1
Deadlift: stayed 225 for all
6 reps at hip extension for all 5 rounds
All handstand hold unbroken
DL
125/125/135/145/155/165/175/185/195/205
BP 80/85/90/95/failed 100/100/failed 100105/110/115
Total weight 2380
105/105/105/115/115/115/125/125/135/140
BP total- 1185
185x 5 rounds 205×5 rounds
DL total- 1950
Finisher
Hip extensions (10-12 each time)
Alternated reg HS hold and wall climb into wall-facing HS hold
Wod: Rx
Body Weight: 197lbs
Bench press: 135-155-155-175-175-195-195-215-225-235: 1860
Deadlift: 185-235-255-275-295-325-345-365-365-385: 3030
Total: 4890
HS Hold
Back Extensions: 10-15-15-22-22: 84
50/6’3”/190
DL/BP:
10@225/135
9@225/155
8@225/155
7@255/155
6@255/165
5@275/175
4@275/185
3@315/205
2@315/225
1@315/245
Total=2,680/1,800
Finisher= 5 rounds of:
:30 hip extensions (10)
:30 rest
:30 HS hold (3 regular, 2 wall facing)
:30 rest
All unbroken sets
Bench all w/55# = 550
Deadlift all w/85# = 850
Total 1400
5 rds
12 hip
30 sec hs hold
Bench: 155 for all except for 3rd and 10th lift @ 175
Deadlift: 225-245-265-265-285-285-315-385-405-425
Bench = 1,590
Deadlift = 3,100
Grand total = 4,690
Wod. Rx’d
BP / DL :
10-135/135
9-135/165
8-155/185
7-165/205
6-165/205
5-185/225
4-195/225
3-205/255
2-215/255
1-215/255
—
de-activator: completed
12 HE’s each round
1770/2110
Bench: 85-95-105-110-115-120-125-130-135-140
Deadlift: 185x 5 rounds 205×5 rounds
Cool down complete
9 mile run
Home session
DL: 185-185-205-215-215-235-235-250-255-260
Bench: 105-105-115-115-120-125-135-135-140-150
DL: 2,240
Bench: 1,285
Total: 3, 525
49/5’7″/173
WOD
All sets unbroken
Deadlift: 225-225-225-225-225-255-285-315-315-315=2,610
Bench: 185-185-185-185-185-185-185-215-235-255=2,000
Total=4,610
Cool down/Skill development
5 Rounds of:
30 Seconds handstand hold (#1,3,5 freestanding, #2,4 wall)
30 Seconds Rest
30 Seconds Hip Extensions (13 each round)
30 Seconds Rest
Wod RX
DL
215,235,265,285,295,315,315,325,355,365=2970
Bench
165,185,185,195,205,205,215,225,235,245=2060
Total
5030
WOD Rx’d
DL:
225,225,225,255,255,285,285,315,345,365
Total DL=2,780
BP:
185,185,185,185,205,205,205,225,255,275
Total BP=2,110
Score: 4,890
WOD:
BP- 135-175
DL- 185-235
Finisher: Completed
Wod RX
DL
205,235,255,265,285,315,245,375,405,425=3010
Bench
155,175,175,185,185,185,205,225,245,265=2000
Total
5010
WOD RX’d
All sets unbroken
Deadlift: 275-275-275-305-305-335-335-365-365-405=3240
Bench: 185-135-135-165-165-165-165-185-215-215=1730
Total=4,970
Wod RX
DL – 225 x 5, 255, 285, 315,315,335 = 2630
BP – 135, 155×3, 165, 185,185, 205, 0 failed 2nd rep 235, 235 = 1575
Total = 4205
Finisher Completed
RX
DL- 225,225,225,225,245,265,265,285,285,315
Bench – 155,155,155,155,165,185,195,195,205,215
Total- 4340