“Star Wars WOD” by DB
May the FORCE/4th be with You!
6 Rounds for time of:
15 Darth Vader Deadlifts 115/80 RX+135/95 MRX95/65lbs
12 Luke Skywalker Light Saber Swings 55/35# RX+70/55# MRX 45/25#
9 Goblet Squats
6 Han Solo Hang Squat Cleans 115/80 RX+135/95 MRX95/65lbs
3 Phantom Menace Push Presses 115/80 RX+135/95 MRX95/65lbs
This is a Jedi Worthy WOD and not for weak spine/back Empire Stormtroopers. Come see if the FORCE is within you!
Compare to May 4, 2023.
Strength up to 135
WOD Rx
11:38
Compare to 2023- 14:03 Rx
That is impressive!
Strength 115lb
WOD: 75lb
Hang cleans instead of hang squat cleans (knee pain)
Strength: 115-135-135
WOD: As RX’d
4 rounds completed
Activator
115,165,195
Wod RX
19:53
Strength: 135-165-195#
WOD: CAP RX+
4 DL in round 6
E2:30MOM of following complex:
3 DL+2 HSC+1 PP
135/155/175
Wod Rx’d
17:28
2023: 19:00
Strength -115
WOD RX- 19:39
E2:30MOM of following complex:
3 DL+2 HSC+1 PP
115/155/175
Wod Rx:
5+7
Complex
85-105-115
WOD rx’d
18:18
Happy to finish, 2023 stopped after 5 rds
22 – 5’5 – 150lbs
Strength for WOD:
3 deadlift – 2 H squat clean – 1 push press
135
185
205 (failed push press)
Right after:
Heavy front squats build-up:
185 – 205 – 225 – 245 – 265 – 275 – 295(almost)
1 minute on/1 minute off for 10 minute:
1 Front squat & 1 Back squat @ 225 with 2 sec pause at the bottom
Back Squat build-up to moderate load:
225 – 250 – 275 – 315 – 325 – 345
2nd session later:
Wod Mrx – 14:32
Deadlift UB
Kb swing & goblet squats UB
HSC – 5 UB + 1 & 3 push press through rounds 1-5
(Round 6: HSC UB strait into push press)
22 – 5’5 – 150lbs
Strength for WOD:
3 deadlift – 2 H squat clean – 1 push press
135
185
205 (failed push press)
Right after:
Heavy front squats build-up:
185 – 205 – 225 – 245 – 265 – 275 – 295(almost)
1 minute on/1 minute off for 10 minute:
1 Front squat & 1 Back squat @ 225 with 2 sec pause at the bottom
Back Squat build-up to moderate load:
225 – 250 – 275 – 315 – 325 – 345
2nd session later:
Wod Mrx – 14:32
Deadlift UB
Kb swing & goblet squats UB
HSC – 5 UB + 1 & 3 push press through rounds 1-5
(Round 6: HSC UB strait into push press)
Complex
115-125-135
Wod rx +
15:50
2024: rx 27w preg 15:34
Meetings today.
5k Run: 25:57
Strength
95-115-135
WOD MRX
14:14
95-115-115
—
Wod. 95# / HPC instead of HSC
14:39
3 Sets of:
3 Deadlifts
2 Hang Squat Cleans
1 Push Press
E2:30MOM
All sets@115#
WOD
As Rx’d
Unbroken
Swings right into goblet squats and hang cleans right into push press.
Time: 17:48
3 sets:
105-115-125
WOD Rx – 13:18
Strength modified
3 DL-2 hang clean-1 push press
65-85-90
WOD modified
6 RFT
15DL 65#
12 kbs 25#
9 goblet lunges 10#
6 hang clean
3 push press
14:16
WOD RX’d
19:15