Alternating every minute for 10 minutes for max reps:
Odd: Max rep GHD sit-ups, military sit-ups or V-ups
Even: Max rep wall ball shots 20/14# 10/9’ MRX 20/10# 9’
*Athletes choice on movement to start with.
Compare to August 20, 2024.
Alternating every minute for 10 minutes for max reps:
Odd: Max rep GHD sit-ups, military sit-ups or V-ups
Even: Max rep wall ball shots 20/14# 10/9’ MRX 20/10# 9’
*Athletes choice on movement to start with.
Compare to August 20, 2024.
20s
135/155/185/205 and failed 225
WOD
GHD 20 every round
Wallballs 15/15/10/10/10
Strength back squats
10@85
10@95
7@105
7@115
4@125
4@125
1@145
1@155
WOD RX
GHD-10,10,10,10,12
WB- 19,15,17,20,21
Squats- 185,185,215,215,245,245,270,290
WOD
20 WB x 5 rounds
20 GHD x 5 rounds
Back squats
135x 10 (2x)
155x 7 (2x)
185x 4 (2x)
205x 1
225x 1
Wod Rx’d
5@15 GHD’s (75 total)
23/20/20/20/31 WB’s (114 total)
All unbroken
E2:30MOM: Back squat
10@165
10@165
7@185
7@205
4@245
4@265
1@275
1@300
WOD RX
GHD’s 21/21/21/21/19 = 103 total
WB’s 15/12/12/12/12 = 63
Strength
135×10
155×10
165×7
175×7
185×4
195×4
205×1
215×1
Wod
Sit-ups – 25, 20, 20, 20, 20
Wall balls (14 lb) – 20×5
Back Squat
125×10
145×10
165×7
175×7
175×4
175×4
195×1
215×1 (not low enough)
GHD – 12’s
WB – 12’s
—
145-155-185-195-215-225-235-245
WOD
WB: 23/15/15/15/15:83
GHD SU: 20/15/15/15/20: 85
Back Squat:
10@185/205
7@225/245
4@255/265
1@295/315
WOD
WB thrusters: 6/6/6/6/6
GHD: 8/8/8/8/8
Strength back squats
10@265
10@265
7@295
7@315
4@345
4@365
1@395
1@415
WOD
As Rx’d
WB:20-20-20-20-20=100
GHD: 20-20-20-20-20=100
Total=200
Back Squat
E2:30MOM
10@135#
10@135#
7@185#
7@185#
4@255#
4@255#
1@305#
1@325#
WOD
As Rx’d
WB:20 each round = 100
GHD: 15 each round = 75
Back Squats
135-185-205-225-275-275-305-330
Wall balls- 10-12-15-15-15
Sit Ups – 20-20-20-20-20
Squats
10@85
10@95
7@105
7@115
4@130
4@135
1@145
1@155
First time squatting heavy since 2020. Was not sure how to gauge. Could have done a bit more.
2.5 mile easy run
WOD
military sit-ups 15 ea rd = 75
wallball push press 10# 20 ea rd = 100
Strength Deadlift
10-10-7-7-4-4-1-1 @ 85-105-135-155-165-175-185-205
GHD- 80
WB- 85
Strength:
135/135/155/155/185/185/215/245
GHD
15,15,15,15,15=75
WB
20,20,20,20,25=105
Total 180
Back squats
10@165,195
7@225,255
4@275,305
1@325
1@335
1@345(after the clock)
Wod
21 wallball / 21 anchored sit-ups = 105
–
115 w 8 back squats and 12 pushups per set
WOD with Sit-ups and 14# WB
SU – 25 each round
WB – 20-20-16-15-20
Back Squat
10’s – 85 & 115
7’s – 125 & 130
4’s – 145 & 155
1’s – 165 & 185
180 was my last single, not 185
Sit ups: 20-20-15-15-15 = 85
Wall balls: 20-20-20-15-15 = 90
Back Squat:
10@135/155
7@175/185
4@205/225
1@245/275
WB
25,25,25,20,20=115
GHD
25,25,25,20,20=115
Total 230
Back squats
10@165
10@195
7@225
7@255
4@275
4@305
1@325
EMOM for 10 minutes
Odd: V-ups
20-20-20-18-18
Even: jumping air squats
20-20-22-22-33
Strength: Farmers carry lunges
2×16 @ 40# DB’s
2×14 @ 50# DB’s