5 Rounds of:
3 Minute AMRAP of:
500/400 Meter row
Max rep bench press 135/85# Rx+155/95# MRX 115/75#
Rest 3 minutes
5 Rounds of:
3 Minute AMRAP of:
500/400 Meter row
Max rep bench press 135/85# Rx+155/95# MRX 115/75#
Rest 3 minutes
RX: 22, 23, 25, 25, 22
30
WOD (RX @ Chris Butterfield)
13/16/15/12/10 total reps 66
Max hand release pushups – 31
WOD Rx
15 bench ub each round + 10 GHD
36 HR push-up finisher
Wod Rx’d
20/20/22/20/18
Total reps=100
Finisher: 3:00 of HR push ups
48
Wod. Rx’d
15-15-15-15-15
75 reps total
—
Finisher = 40
WOD: Rx+
20-20-11-13-13: 77 Bench Press
HRPU: 20
Wod RX +
22,22,22,22,18=106
Finisher 45
Wod RX
20 Each Rd
100 total
Hand release PU
45
WOD RX
Rows – 1:52,1:52,1:53,1:51,1:54
Bench – 16,17,18,18,17
FINISHER- 37
Wod RX +
20,18,17,13,15=83
Finisher 32
500m Row + GHD (rehab shoulder)
1:41 +16GHD
1:47 + 16GHD
1:44 + 15GHD
1:45 + 15GHD
1:47 + 15GHD
22 years / 5’5 / 150lbs
WOD: Rx+
Row pace / Bench press:
1:50.4 – 20
1:49.7 – 20
1:51.1 – 12
1:50.4 – 12
1:52.7 – 12
“Finisher”
HRPU – 51 Rep.
WOD
Rx+
1: Row-1:44.8 Bench-20
2: Row-1:42.8 Bench-20
3: Row-1:41.9 Bench-20
4: Row-1:42.7 Bench-19
5: Row-1:44.4 Bench-15
Total bench press=94
“Finisher”
3 minutes max rep hand release push-ups
Total=48
Wod rx+
21,15,14,16,9=75
Finisher = 50
WOD with 55lbs (cranky shoulder)
All rows 1:30-1:40
Bench- 30, 20, 21,21,22 – 114 reps
Finisher – 20 hand release push ups
Pull up work
Wod Rx:
17-17-14-14-14
27hrpu
Wod rx +
25/25/25/24/23
Total 122
3 min of max HRPU: 46
1 Mile Run before class
WOD MRx (115#): 94 Reps
Finisher: 31 Reps
500m row/Bench press 95lb
2:00.4/15
1:56.3/15
1:58.9/15
2:00.2/0 (strap malfunction)
2:02.0/13
25 push ups
WOD with 135# push press (peck strain)
1:49.1-15 reps
148.1-15 reps
1:48.6-15 reps
1:49.9-15 reps
1:48.2-15 reps
Row times ranged from 152.0 to 157.6
55# bench 13-14-14-14-14
Push ups from knees = 20
5 rounds
500m run
Max reps Bench press 52.5# DB’s
20-20-20-15-15
Total 90
Finisher w/ ab wheel
28
WOD @ 135#
Bench: 16, 16, 15, 14, 13 = 74
3 min max HR pushups
42 HR pushups