Deadlift

3 Sets

5 Reps @ 85% of 5 REP Max

Front Squat

3 Sets

5 Reps @ 85% of 5 Rep Max

For Time:

12-9-6-3

Box Jumps 30/24

L Pullups

Lunges 2 pood / 1.5 pood

Burpees

Post loads and time to comments:

Tags: Box Jumps, Burpees, Lunges, Strict Pullups

Deadlift

3 Sets

5 Reps @ 85% of 5 REP Max

Front Squat

3 Sets

5 Reps @ 85% of 5 Rep Max

For Time:

12-9-6-3

Box Jumps 30/24

L Pullups

Lunges 2 pood / 1.5 pood

Burpees

Post loads and time to comments:

Comments

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6am open

I will take your 6 am . Thanks.

7AM Open

Are the lunges with one KB in each hand?

Correct.

6am open, will get 5:30pm

can’t make it today. I think I registered for 10:30

Thanks

a) DL – 255 x 5 for 3 sets ; FS 135 x 5 for 3 sets

b) 12:12 Rx ( L-pull ups – tough getting legs parallel in later rounds)

A) 245

B) 165

C) 12:05 (24″,1.5 pood, strict pull up…no L)

A) DL 255, FS 135

B) 13:09 (strict pullups after first 12 Ls, ugly form on Rx lunges)

Good working with Frank and Tony.

Major MODs for hip:

A) 103*3; 83*5; 83*5

B) Strict Press: 33*5; 53*5; 53*5

C) 11:40 (24″step ups / 12-9-6 PUs w Green band, 3 w Blue / knees to elbows / push ups)

A) 315 B) 205 (ran out of time to get where i needed to be) C) 10:55

A. 95, 125, 155

B. 63, 73, 83

C. 14:21 – started on burpees, 20″ box, red band pull ups, 1 pood lunges

went with red band on pull ups to work strict pull up but also hands still healing from last saturdays wod.

A) 205#

B) 165# back squats

C) 11:24 with mods (skinny red band, 1pd, pushups & air squats for burpies; bj Rx)

Good lifting with you Gary!

A) 225

B) 135

C) 11:12 mod (GHD, KTE, 1.5 pood)

Feels good to be back

A) 205

B) 125

C) 10:10 24inch/1 pood

Should have went heavier on lunges

You’re ready for the 30″ box as well – I believe in youðŸ˜‰

A) 135

B) 95

C) 11:56 30 on first round / 1.5 pood

A) 275

B) 165

C) 12:02 Mods: 30″ Box – Step up; Lunges; 1.5 pood; L-pull up – Blue Band

It was great working out with Rich and Josh today.

a) 150

b) 105

c) 9:13 RX on Box Jumps and Lunges; Mods: knees to elbow for L Pull-ups; Jumping Squats for burpees

It was fun working out with Carol today!

A) 205

B) 125

C) 11:40. 1 pood, 24″, 1/2 L pullups 1/2 strict. Should have done 1.5 pood.

A) 145

B) 95

C) 10:32 – Strict pull-ups with band for L pull ups.

A) 275

B) 165

C) 9:01 rx

a) 300 b) 205 c) 9:29 rx

WOD: 300 / 205 / 8:30 Rx

a) 143

b) 93

c) 11:45 – 1 pood/strict pu with red band/24in box

a) 103

b) 62

c) 12:06 step ups, green band

A)193

B) 133

14:21, strict pullups, 1.5pood, 24in

A) 153

B) 93

C) 12:05, red band strict pullups, 20″, 1 pood

Didn’t push too hard today. Have the super spartan to do tomorrow.

A) 205#

B) 155#

C) 11:19 Ring rows/ 1 pd

Thanks Holley!

12:43 With kipping pull ups

275, 185, 9:35

A: 275

B: mod some db bench

C: 12:23rx

DL. 193,193,203

Fs. 133,143, 153

10: 45, bands with pull ups, 1pood,

A: 140

B: 85

C: BJ 24″; KTE; 20# lunges; burpees

9:13

vacation wod

death by strict pullups (kind of – had to share a door pullup bar with my uncle so got creative with the setup) – 1 pullup minute 1, followed by 10 pushups minute 2, 2 pullups minute 3 followed by 10 pushups minute 4, so on and so forth

got to my set of 8 pullups and couldnt get past 4. All in all, 70 pushups and 32 strict pullups in approx 15 min