Wod

[307]

Nalgene, was 250 a rx score or scaled?

 

[Brandon Pattison]

I did some bench today, solo. I got in trouble and had to dump left then right. The girls upstairs called out asking if I was alive.

 

[jmez]

Partner WOD today.

3 Rounds
60 calorie row
50 wall balls 25#
40 sit ups
30 strict pull ups

The row was alternating, the rest could be done at the same time.
Good workout. I did it with a little cardio nut and really made me push to keep up so the reps were equal.

 

[BackcountryBowhunter]

^^^ I am laughing very hard right now ^^^

 

[jmez]

Dead lift 5 sets of 5 reps at 70-80% of one rep max
Between each set of deadlift 10 GHD back hyperextensions

8 Min AMRAP
3 muscle ups
15 box jumps
7 handstand pushups

 

[jmez]

Yesterday
Front squat 5 sets of 3 at 80% of 1rm

12 min EMOM
5 thrusters 95#
5 box jump overs ( have to jump onto or over box, no stepping up)
5 toes to bar

200m run penalty for every round not completed. Run after the 12 min are up

Today:
1 mile run
10 burpees
20 KBS 70#
30 double unders

400m Run
10 burpees
20 KBS
30 Double unders

100m sprint
10 burpees
20KBS
30 double unders

 

[jmez]

14 min EMOM
2 clean and jerk, work toward heavy

3 rounds
1 min work rest 20 sec

Double unders
Toes 2 bar
Schwinn air dyne
Sit ups
Thrusters 95#

 

[jmez]

Strict Press
3-3-3-2-1 work toward heavy

1500m row
60 wall balls 20#
30 pull ups
20 burpees
200m run

Cash out
30 hollow rocks
30 sit ups
30 V ups
30 leg lifts

 

[jmez]

Lifting day

10 front squats
10 front rack forward lunge
10 split jerk press
10 front rack back lunges
5 power cleans
5 split jerk
x2 rounds, lighter weight to get warmed up and get HR up

5 sets 2 Power cleans at 85% of 1 rep max
5 sets 2 Jerks at 85% 1 rep max
6 sets 1 back squat and 1/4, work to heavy (go down into a squat come up 1/4 of the way and then go back down to below parallel and come up)

 

[jmez]

Bench press
5 sets of 5 work up to a heavy set of 5

Tabata style 8 mins
50# Kettlebell thrusters
Box jumps

Rest 2 mins

Tababta style 8 mins
Abmat situps
Plank ups

 

[jmez]

Strict press 5 sets of three
Push press 5 sets of three

1 round
100 double unders
50 air squats
25 push press 95#

2 rounds
50 double unders
25 air squats
12 push press

3 rounds
25 double unders
10 air squats
5 push press

 

[jmez]

Partner WOD's today

12 min AMRAP
50 Double unders or 200m run
40 cal row
Split the row both had to complete all double unders or run

rest 3 min

10 min AMRAP
40 double unders or 200m run, one partner carries med ball
30 wall balls 20#, each have to complete 30 and must be done synchronized

rest 3 min

8 min AMRAP
30 Double unders or run 100m
6 ring muscle ups or 12 ring dips

 

[HardcoreHunter]

Angie: 100 Pullups, 100 Pushups, 100 Situps, 100 Air Squats for time....24:14

 

[jmez]

10 min EMOM
Bear complex, add weight your choice, last round should be heavy

WOD
20 box jumps
20 Power cleans 135#
15 box jumps
15 shoulders to overhead 135#
25 front squats 135#
15 shoulders to overhead
15 box jumps
20 power cleans
20 box jumps

 

[jmez]

Yesterday

Dead lift
4 sets of 5 at 70%-75% of 1rmax

5 Rounds
12 wide grip deadlift 115#
9 hanging snatches 115#
6 overhead squats 115#

 

[jmez]

Choice today
#1
2000m row
40 goblet squats 50#
40 push ups
40 goblet lunges 50#
40 pull ups
40 sit ups
20 burpees

#2
15.5
27-21-15-9
Row for calories
Thrusters 95#

I did #1

 

[Brandon Pattison]

Last night:
4 sets
16 reps
12 ounce curls

 

[jmez]

Min 0-9
800m run
20 pushups
16 front rack lunges 115#
14 toes to bar

Min 9-16
600m run
18 pushups
14 front rack lunges 115#
12 toes to bar

Min 16-22
400m run
14 pushups
12 front rack lunges 115#
10 toes to bar

200m run
max effort pushups
max effort front rack lunges
max effort toes to bar

For the time, you have the alloted amount to complete the round. When you are done you rest until the next round starts. If you don't finish the round at the alloted time you start the run for the next round.

Good workout

 

[jmez]

" L-Train"

2 rounds for time

75 double unders
25 pull ups
50 wall balls 20#
75 double unders
25 toes 2 bar
50 KBS 50lbs

 

[jmez]

Front squat 5 sets of 2. Work toward very heavy last set.

1000m Row
30 squat cleans 155#
800m Run