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:

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:

Comments

%d bloggers like this:

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 + WSUâ€™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 #)