8 Rounds of:
90 Seconds:
200 Meter run
Max rep alternating DB snatches 50/35# DB’s MRX 40/25# DB’s
Rest 90 seconds between rounds and after last round, then:
7 minutes to establish:
3 Rep max shoulder to overhead from the rack
8 Rounds of:
90 Seconds:
200 Meter run
Max rep alternating DB snatches 50/35# DB’s MRX 40/25# DB’s
Rest 90 seconds between rounds and after last round, then:
7 minutes to establish:
3 Rep max shoulder to overhead from the rack
Wod RX: 168
21/20/21/20/21/21/21/23
Strength up to 195#
Wod. Rxd.
93 reps
—
165-185-205
17,18,20,21,21,21,21,22
125
Wod rx
22,20,20,18,14,16,14,14
138
strength
205 push jerk
WOD RX
124 reps
200m was 48 – 51 seconds each round
Snatches: 13 reps each round
S20 (from the floor)
135-145-155
Correction: 104 reps
WOD: 20-21
hamstring grabbed at me after second run. Did bike and Glute Ham Raises.
3 S2OH: 245#
Wod Rx’d
17/18/18/18/18/18/18/18
Total=143
7 mins to est. 3 rep S2O
205 (2 push jerk, 1 sj)
50/6’3”/190
WOD as RX’d
10 snatches per round = 80 total
3 rep max push jerk
175#
WOD RX
8/10/10/10/10/10/10/10 total 78
Max 3 rep S2O 115# push jerk
Didn’t like the last run so only 7
11,12,12,12,14,14,14,x
Strength up to 195×3 (new 1, 2 and 3 rep PR)
Wod RX
14 reps per round
112 total
S2O
3@135,185,205,225
49/5’7″/170
WOD
As Rx’d
21-21-21-20-20-20-19-18=160
Split Jerk
3@205#
3@225#
3@250#
Wod Rx:
Total rep: 158
22/22/22/20/18/17/18/19
Set of 3 S2O at 185lbs.
21/5’5/155lbs.
8 rds
500m bike, 20# DB
12,10,10,10,10,10,10,10
Skipped the finisher
5 mile run
Wod as rxd
22-22-23-23-23-23-22-23
Total 181
3 rep s2o (2 PJ + 1 SJ): 105-125-135-155
Wod Rx
10,10,10,10,10,10,10,11=81
S2O=225#
WOD Rx’d
17+16+16+16+14+14+14+15=122
Finisher: 3 S2O from rack
155#
205#
Drop in at CrossFit 270- Paducah, KY
Strength E3MOM
3 PC + 3 SC – 125#
2 PC – 2 SC- 135#
2 PC + 1 SC- 145-#
1 PC + 2 SC- 155#
1 PC + 1 SC- 165#
WOD “Hydra”
Every 2 minutes *10 second rest between rounds*
10 shuttle runs (50ft ) & max wall balls- 26
9 shuttle runs (50ft ) & max wall balls- 24
8 shuttle runs (50ft ) & max wall balls- 24
7 shuttle runs (50ft ) & max wall balls- 23
6 shuttle runs (50ft ) & max wall balls- 28
Total- 135
WOD MRX
14/14/10/12/12/10/10/14 – 96 total
Stayed at 105 Split Jerks working technique. Calves insanely sore and crampy after Chad.
37/6’4/212 (ask me again after Thanksgiving)
Wod Rx’d
15-15-15-15-14-10-10-12
Total 106
WOD RX – 14,15,15,17,18,17,15,16
Strength -190