5 Rounds for reps of:
1 Min: Back squat
1 Min: Dumbbell bench press
1 Min: GHD Sit-ups
1 Min: Rest
*Athletes choice on order of movements.
*Choose a load for back squat and bench for 10-15 reps unbroken.
5 Rounds for reps of:
1 Min: Back squat
1 Min: Dumbbell bench press
1 Min: GHD Sit-ups
1 Min: Rest
*Athletes choice on order of movements.
*Choose a load for back squat and bench for 10-15 reps unbroken.
Strength
225-275-305-325-335
WOD w/225BS, 50# DBs, regular situps
All rounds 10/15/20
225 total
Squat -225,255,275,285,285
WOD @185 BS, 50# DB, GHD
43,40,41,40,40
Squat 3-2-1-1-1
227-295-335-365-385(f)
Wod
Back Squat(225)
12-15-12-10-15=64
GHD
15-15-15-15-15=75
BP(60’s)
15-15-12-12-10=64
203 total reps
Back squats: 3-2-1-1-1
205-225-255-275-285
WOD:
DB Bench @ 50#’s: all 15’s = 75 reps
Back squats @ 205#: all 10’s = 50 reps
Ab mat sit ups: 25-20-20-15-16 = 96 reps
221 reps
E2MOM: back squats
3@205
2@225
1@255
1@275
1@285
Wod Rx’d everything unbroken
Back squats w/205#=5×10=50
GHD’s=5×15=75
DB Bench w/50’s=5×15=75
Total reps=200
Wod. Rx’d
DB Bench – 15 reps each round (@50#’s)
GHD – 10’s
BS – 8’s (155#)
50/5’7″/167
Back Squat
E2MOM
3@275#
2@315#
1@335#
1@355#
1@365#
WOD
As Rx’d
All 5 rounds unbroken as follows:
10 Back squat@225#
15 Bench press@50#DB’s
20 GHD sit-ups
Total reps=225
Warmup – Back rack alt lunges
5 sets of 6 @ 55#
WOD modified
5 x
1 min back rack lunges 55# = 14 ea rd
1 min db bench w/20’s = 12 ea rd
1 min sit-ups = 20 ea rd
Total. = 230 reps
Back Sq (back pain so tried to stay light)
105/125/145/165/175
WOD w/ 125#, 30# DB’s
BS 10/10/10/10/11
GHD’s 15/15/15/15/18
Bench 12/12/12/12/13
190 reps
E2MOM: back squats
3@315
2@335
1@365
1@385
1@405
Wod DNF (back)
Back squat
10@275, 10@275, 10@225, 10@225
Bench Press
15@55, 10@55, 10@55, 10@55
GHD
10, 10, 10, 10
Rest – all sets completed
Strength w/ Jim C
135/155/175/195/205
BS 135# 12/12/12/12/10= 58
One arm DB Bench 50# 12/12/12/12/10= 58
GHD w/ arms crossed 20/20/20/19/12= 91
Total reps 207
Strength
185-225-245-275-295#
WOD:
Back Squat 205# 10-10-10-10-5: 45
GHD 12-12-12-12-12: 60
DB Bench 70# 10-10-10-10-8: 48
9 mile run
Back squat
3@ 155
2@ 185
1@ 195, 205, 210
Back squats: all 5@ 175
DB bench w 35#s: all 20
Ghds: all 25
Strength
3×5 @ 245#
WOD
225#, 50# DB, bamboo v-ups
10/10/10/8/10
15/15/15/15/12
15/15/15/15/15