Fun in the sun Saturday WOD’n!
Conditioning:
Complete as many rounds and reps as possible in 8-minutes of:
3 Squat Snatches (115/73)*
3 Box Jumps (30/24″)
3 Barbell Push-ups**
…Now, partner up, row 1000m for time, and rest for a total of 8:00, then…
Complete as many rounds and reps as possible in 6-minutes of:
5 Squat Cleans (165/103)*
5 Toes-2-Bar
5 Bar-Over-Burpees
…Now, partner up, row 800m for time, and rest for a total of 8:00, then…
Complete as many rounds and reps as possible in 4-minutes of:
7 Deadlifts (275/183)*
7 Handstand Push-ups
7 Hand-release Push-ups**
…Now, partner up, row 600m for time
For Score and total Row time
*Use one bar throughout WOD. Add weight during the partner row/rest period as needed through each of the three AMRAP’s.
**Burpees are an Rx+ option
Burpee Challenge:
Day 93
Mobility:
Pick one Pressing
Pick one Squatting
Pick one Running
If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00
Post total score of all three AMRAP’s, total row time, and experiences to comments
Total score 165, major mod squad.
No idea on row time with Katie. Think it was around 11min
Today was the most I’ve done with my legs in two weeks, felt OK. Definitely not 100%.
Too bad I missed the outside rowing! Looked fun!
Oh and 276 burpees. Can’t forget that. Fun times.
5k tempo run through the beautiful streets of Waterloo with co workers. Then 93 Burpees for time. Jet lag has set in.
Rd1 72 65# sq sn Rd2 50 115# sq cl Rd3 45 205 dl
167 total
9:46.7 total partner row with Manny
Sorry I added our time wrong. It was 9:47.2.
10:27 row w Erin
159 Rx reps
115 reps. Only thing I modified were the hspus, which is quite frustrating. Gotta get those things.
Can’t remember my row time with Kels. I wrote it down then forgot it at the gym.
WOD with noon class
CWOD:
189 reps Rx+ with Burpees
Partner rows with Burris:
3:43.3 – 1000m
3:06.2 – 800m
2:06.1 – 600m
8:55.1 – Total row
Then front sq work with Boy Wonder and Janimal
2 x 10
2 x 5
3 x 3
3 x 1
Increasing weight each set. Finished 1 at 325, failed twice at 335
D.
Round 1. 55. I think. could be 64.
Round 2. 45.
Round 3 42.
Total. 142. Rx.
Rows with college boy.
3:54. 3:12. 2:06. Total = 9:12. Math is hard.
111 Reps Scaled.
Weights felt heavy. Had like 10 no reps on squat snatches
145 lbs for squat cleans
HSPUs on Bench
Partner Row w/ Daniel
3:59.7 – 1000m
3:21.0 – 800m
2:26.5 – 600m
9:47.2 – Total Row Time
125 reps total
WOD 1) Rx++ (I say ++ because I can’t listen and did bar over burpees for first two rounds). Got about 5 no reps on snatches.
WOD 2) Rx+
WOD 3) 142# Deadlift. Rx HSPU and burpees.
Total row time 10:39.4 with Courtnie. We got stuck on Betsy for the 1000m row.
125 burpees after class to become Burpee current.
First, front sq work with Brother Christian and Coach J
2 x 10
2 x 5
3 x 3
3 x 1
Increasing weight each set. Finished 1 at 173#
Then…(sorry I didn’t pay attention on how to count…imagine that)
All rounds rx
7+2
3+4
2+3
Rown’ with the Rev… Got it done, that is all I know.