For max reps:
2 Minute AMRAP:
15 Back squats 135/95# Rx+185/125# MRX 115/80#
Max rep chest to bar pull-ups MRX pull-ups
Rest 2 Minutes
2 Minute AMRAP:
12 Back squats 185/125# Rx+225/135# MRX 135/95#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
9 Back squats 225/155# Rx+275/185# MRX 155/105#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
6 Back squats 275/185# Rx+315/205# MRX 175/120#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
15 Back squats 135/95# Rx+185/125# MRX 115/80#
Max rep chest to bar pull-ups MRX pull-ups
Rest 2 Minutes
2 Minute AMRAP:
12 Back squats 185/125# Rx+225/135# MRX 135/95#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
9 Back squats 225/155# Rx+275/185# MRX 155/105#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
6 Back squats 275/185# Rx+315/205# MRX 175/120#
Max rep chest to bar pull-ups
Rest 2 Minutes
2 Minute AMRAP:
3 Back squats 315/205# Rx+365/245# MRX 195/130#
Max rep chest to bar pull-ups
3 Back squats 315/205# Rx+365/245# MRX 195/130#
Max rep chest to bar pull-ups
Wod Rx+
10-5-6-7-11
Rx +!?! Nice!
Wod as rxd
Last round did 195 v 205*
21-21-19-19-19 (all kip)
Total c2b: 99
RX back squat,
C2B 13,13
then strict pu 9,9,9
WOD RX
15/15/15/12/14
71
Activator: 3 rounds of:
:30 hip extensions (15 each round)
:30 rest
:30 parallette feet off of ground
:30 rest
:30 bar hang
Wod: strict ring dips in place of c2b(elbow)
Squats: 15@135/12@185/9@225/6@255/3@275
Strict Ring dips:
15
15
14
12
13
Total=69
RX first 3 rounds
Round 4 did 3@275,3@225
Round 4 did 3@275
C2B- 12,10,8,8,11
Warm up
3 rounds of:
30 seconds hip extension (15 reps)
30 seconds rest
30 seconds bar hang with 3 strict pull-ups
30 seconds rest
30 seconds knee raise hold on parallettes
30 seconds rest
WOD
As Rx’d
1. 20 (10-10)
2. 20 (10-10)
3. 20 (10-10)
4. 20 (10-5-5)
5. 22 (10-5-5-2)
Total C2B=102
Back squat/C2B
135-11
185-12
225-13
275(5)-0
295(1)-0
315(0)-0
Warm up :30 on :30 off
15 Hip ext
Hang
L-sit (15 seconds, :30 and :30)
WOD 95#,125#,155#,165#,170#
10/10/0/6/8 C2B kipping
WOD with RX weight and Pull ups
20-20-20-20-15
WOD Rx’d
5 x 12 =60