Strength: Back Squat – 5×1 @ E2MOM
335
355
375
385 – got parallel, not under
395 – got parallel, not under
Wod Rx: 250m row
First 10 min. Second 10 min.
225 / 46 sec. 135 / 50 sec.
225 / 45 sec. 135 / 48 sec.
225 / 42 sec. 135 / 50 sec.
225 / 43 sec. 135 / 45 sec.
225 / 44 sec. 135 / 41 sec.
Strength back squats
1@ 85/95/105/115/125
WOD RX
3 Back squats 105#
200m row (all rows :47- :49
Back squat
1@ 155-175-185-195-205
Wod as rx’d
Odd: 3 BS @ 185 (90% of 205)
Even: 200m row (41-45 secs)
Back squat
225-275-295-315-335
Wod
Odd: Row 250m for the first 5 then something between 175 & 225m for the rest.
Even: 3 BS @275
Up to 205
185
Back Squat: 255-275-295-315-335
WOD: 200m Row/275# first two rounds then 255#
E2MOM: 1 back squat
1@225
1@245
1@275
1@295
1@315(f)
Wod Rx’d w/245#
Completed
Back Squat
225-245-275-295-315
Wod
200M row
3 squats @ 275#
Strength Deadlift 3-2-2-2-1@155-175-185-195-205
WOD
Odd min: 3DL @ 165
Even min: 150m row
Squats
225,275,295,315,335
Wod RX @ 275
Back Squat
315-335-355-375-405
Wod
335#
Rows completed around 1:05
All squats and meters completed before 20:00
Strength – 225,245,275,295,295
WOD @205
Strength
Back Squat
E2MOM
5@115#
5@135#
5@135#
5@135#
5@135#
WOD
5 back squat reps@135# for each round
250 Meter rows as follows:
1: 52.4
2: 50.9
3: 50.0
4: 50.0
5: 50.0
6: 49.6
7: 49.9
8: 50.2
9: 50.7
10: 51.6
3.5 mile run
Squats to 145
Odds – 115 squats (3)
Evens – 150m (30-36 sec)
Back squat
1@ 175-185-205-215-235 (pr maybe?)
Wod Rx-ish
Odd: 3 BS @ 185
Even: 200m row (39-43secs) for 5 rounds
250m row (50-55 sec) for 5 rounds
Strength – 225,245,275,295,315
WOD @205
Wod.
185# / 250m
all completed
22 years, 5’5, 150lbs
Warm-up:
135 × 5
225 × 5
255 × 3
275 × 3
315 × 3
Strength: Back Squat – 5×1 @ E2MOM
335
355
375
385 – got parallel, not under
395 – got parallel, not under
Wod Rx: 250m row
First 10 min. Second 10 min.
225 / 46 sec. 135 / 50 sec.
225 / 45 sec. 135 / 48 sec.
225 / 42 sec. 135 / 50 sec.
225 / 43 sec. 135 / 45 sec.
225 / 44 sec. 135 / 41 sec.
Squatted yesterday, so FS today
1@155-175-195-225-245
WOD RX w/ 185#
Rows
59.0
58.8
59.5
58.5
58.1
58.4
58.2
58.8
58.5
55.4
Strength
225-275-305-335-355
Wod Rx’d w/305# 81% of max
Completed
Does :54-:57