A) 15 minutes: Front Squat; work up to a heavy 3.
B) AMRAP 15
200 Meter Run (carrying 25/20# object)
15 Wall Ball Shots 10 ft 25/20#
20 Weighted Situps 25/20#
25 Hip Extensions 25/20#
Post total number of rounds to comments:
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6am open, accidentally signed up for it.
I’ll take Chris’s spot.
My 7am is open
A) 225 (PR)
B) 3 rds + 75M run Rx (started on run)
Good lifting with Jon, Jason and Travis this morning.
3 rounds plus 15 situps rx. Good to be back and always good to work out with the 6amers
A) 225
B) 3 Rds + some wall balls
PS Jason forgot to add part A) above so I’ll do it for him – 65 lbs (He’s been on vacation for two weeks)
part A was 205 3 times and 225 1 time. i love ya TK
A) 225
B) 3 rds + SU (Rx)
A) 195#
B) 2.25 rnds + 10 weight air squats
Note: 3 rep PR is 196#. Felt I had at least 205# in me, but stopped. Subbed 30 25# weighted air squats for the wall balls.
A: sub DL 4×5 @ 225
B: 3rds + HE + 85m run (start on HE) rx
A) 265
B) 3 rds + 15 WB/20SU
a: 135 (155f) b: 3rds + 8WB
A) 165×3
B) 2 Rnds + Run + WBs
A- 225*2. That was my 1RM. All squats were all the way down.
B-3+20. Started on hip extensions, and that round is the only time I did them. Otherwise it was RDL/GM. Used the 26# kb
A) 235
B) 3 rounds plus 10 meter run.
A) 165lbs 3rep max
B) 2 rounds + situps completed; all Rx except wall balls at 20lbs, kept having problems catching the 25# ball
A) 185 3 rep – nursing groin pull
B) 2 rnds + run + wball + weighted situps rx
A) 163, 173×2
B) 3 + 30 (started at situps)
A. 165 3 rep
B. 3 Rournds …..
A 115
B 2 rds + WSU + GHD+ 75M run
A. 115#
B. 2 rds + WB + SU, started on wall balls, 16# wall ball, 1st round supermans instead of hip extensions
A) 113
B) 2 rounds + 200m row + wall balls (subbed row for run, everything else rx)
A) 105; 115 x 1
B) 2 rounds + WB’s + WSU’s + HE – walls balls didn’t hit the mark and I don’t think I’m squatting low enough
A) 105 X 3, 115 X 1
B) 2 rounds + run (20#) + wb’s (20#) sit-ups (20#)
Hip extensions were only 15# dumb bell
A) 102 x 3
B) 2 rds + WBs +11 WSU’s (WB @14)
A) 215
B) 2 rounds + WSU’s + HE + Run (used 30# slam ball and started on situps)
A) 235
B) 3 rds + 50m
GHD’s were full for my 3rd round so I did good mornings instead
A) 135
B) 3rds + WBs
A) 96#
B) 2 Rds + SU + HE + 75M Rx
First time ever to Rx! So I am excited about that!
A) 95, 100×2
B) 2 rds exactly. 20# run, 10# wall ball, 20# situps, 25# hip extensions
A) 215 ( I think PR)
B) 3rds RX
A) 245×3, 255×2
B) 18 Situps short of 3 rounds. 25# Situps, 20# WB,25# run, no weights for hip extensions
Really liked this WOD!
Correction Part A: 145×3. 155×2
wont make 6:30 be there at 7:30
A, 163lbs
B, 2rds, and run
A) 185×3, 205×2 (PR for 1RM)
Legs destroyed from backpacking this weekend.
100 burpees for time
6:31
A) 143#
B) 3rds 16#walball the rest Rx
a) 185
b) 3 rounds minus hip extensions, 20# wb
A) 105#- could have done more ran out of time.
B) 5 wb short of 3 rounds( row for run)- 9ft target on wb
A) 225 B) 3 Rds + SU’s (Started on SU’s)
A) 153, 163(1)
B) 2 rds, 20 hip extensions… Poor showing, those weighted hip extensions killed my hamstrings!
A) 105#
B) 2rds + WB + SU + Hip Extension
3 rds + run plus 10 wb’s – 16# wb rest rx
Great WOD!!
A) 145, 165 X2
B) 3 rds-supermans/some #20 WBs
WOD: 245 PR / 3 Rounds + 15 Sit ups Rx
123
2 rounds + wb + su
16wb, 20su, 20run, 50 supermans for back ext.
A) 145×3 155×2
B) 2 rounds + run + wallball shots @20#
a) 275 shortest 15 min ever
b) 3 rds+ 6 hip extensions
A) 195 PR
B) 100m short of 4 rds
A) Mod for hip: clean OH press (forgot what it’s called…) 35×3, 45×1
B) 2 rds + WB + SU + 15 HE – Rx except WB @ 10
Part A was a strict press.
2 rnds and 25 weighted hip extensions.
A) 97 #
B) 2 rounds + HE + run – used 15# and used 14# WB
A) 195
B) 3 rds + wb + situps
Started on wb
A. 130.2 B. 3 rounds, 9ft mark
A: 183
B: 2rds + HE, + 5m (300 row for run)
A) 115# for 2; 110# for 3
B) 2Rds + run + wall ball + 19 situps
A) 185 (started on front squat but changed to back squat due to wrist)
B) 3 rounds (sub 20# wb; started on hip ext)
3 rnds, 50 m Rx
255 on fs
A) 115, 125 (1)
B) 3 rds + run + 13 WB (16 #)