Strength
Weighted Chin-Up @ 20X1; 4-4-4; rest 90 sec btwn sets
WOD
AMRAP in 5 min:
- KB Clean x 10 (53# / 35#)
- Burpee x 10
- Row 200 m
Repeat the AMRAP for a total of 3 times; rest 2 min btwn sets.
Notes
- The goal is to match your score all 3 times through the AMRAP.
chin-ups: no weight, 12#, 12#
wod: 2 rds + 5 burpees, 2 rds + 5 cleans, 2 rds + 3 cleans (rx)
chin ups: BW
wod: 2 rounds across the board Rx
shoot, was it 200m or 250/round? We did 250 @ 6 AM class or am i just dense?
you were not alone this morning… I was definitely on my way to 250m in the first row until Scott stopped me
well, I did all my rows to 250m…i blame by brain at 6AM
Chin-ups: neg
WOD- 2 rounds +10 cleans, 2 rounds +7 cleans, 2 rounds + 1 clean (all rx)
Chin up: body weight, negatives
WOD: 2 rounds +20
2 rounds + 17
2 rounds + 20 + 50 meter run
(rx’d except run instead of row)
Chin ups: Body weight, negatives
WOD: 2 rounds + 6 Burpees, 2 rounds, 2 rounds
Chin up: 3 bw reps, then negs
WOD: 2 rounds +10 KB,
2 rounds + 8 KB
2 rounds +6 KB
Rx’d but run instead of row
Chinups: bodyweight (at home). No WOD
pus: 40, 40, 50
wod: 2+20, 2+20, 2+18 rx
CUs: 30#
WOD: 2 rds + 190 meters, 2 rds + 180 meters, 2 rds +180 meters rx. Annoyed I didn’t get to three, but since I didn’t bank the extra meters with each 200 meter row, I ended up with well over 600 meters for each interval (630 meters on the final interval for example).
came back for more at 7:00
DL: 5-5-5-3-3-3: 221, 265, 277, 287, 287, 297
BP: (same) 177, 177, 177, 187, 199, 209 (2)
PUs: 40# vest (I think its forty, felt heavy)
WOD: 1 and 2 – 2 rds plus KB and Burpees. 3 – 2 rds plus KB.
Those who stuck around got to see Corie posterize me with a Barry Sanders fake out to avoid the super sweaty hug at the end of the workout.
PU’s: weighted, w/vest (maybe 25#, then decreased the weight to maybe 12#?)
WOD: 2 rds. + 3 burpees, 2 rds. + 5 burpees, 2 rds. + 4 burpees
RX
PUs: negatives
WOD: 2 + 2 burpees; 2 + 3 burpees; 2 + 3 burpees
PU: ~38# vest, 38, 50
WOD: 2, 2, 2+3 cleans (1 row, 1 run each AMRAP)
PU: 10, 20, 25
WOD: 2 rds + 80m, 2 rds + 40m, 2 rds + 20m
Chin Ups: Body Weight, 5#, 10#
WOD: 2 + 18, 2 + 16, 2 + 14 Rx
Chin-ups: BW x 3
WOD: 2 + 5, 2 + 5, 2 + 7 Rx
chin ups: 38#
WOD: 3,3,3 rx
Chin ups (on rings): up to 55#
WOD: 2 rounds + 10 kb cleans rx, + 5to8 burpees
chin ups: BW
WOD: 2 + 20 (run) all three, had about 15 seconds left each round but didn’t leave for the run…
chins: 35#, 53#, 70#
also, turkish get-ups at same weight, 1 per arm.
20#
2 + 30m, 2 + 50m, 2 + 50m
Chin ups: BW 4,3,2,2 couldn’t get all four with the tempo everytime
WoD: 2+7, 2, 2+1 (row, run)
Felt like I sandbagged it a little.
PU: 20#,20#,20#
WOD; 2+4 Burpees, 2+7 Burpees, 2+8 Burpees
@45#
25# PU
2 167meters, 3 and 7 cleans, 2 and 182meters.
12#
2 rds + 20, 2 rds + 16, 2 rds + 3
PU: bw, 10#, 10#
WOD: 2 rds + 50m, 2 rds + 65m, 2 rds + 45m Rx
CU: negatives
WOD: 2 + 10, 2 + 2, 2 + 2 (rnds 2+3 did 1 run for row)
chins: body weight strict chin up
WOD: 2 rd + 6 burpees; 2 rd + 5 burpees; 2 rd+5 kb.
Started first round w/ 25# KB but was hurting my back. Scaled to 20# after.
CU: no weight, 10lbs, 10 lbs
WOD: 2+10 burp, 2+20m, 2+45m
CU: one pull up and the rest negatives
WOD: 2 rounds + 2 Burpees, 2 rounds + 2 Burpees, 2 rounds + 4 Burpees
20# KB
Oh – also had to sub one run in each round
CU: negatives
WOD: 2 rds + 7 burpees; 2 rds + 8 burpees; 2 rds + 5 burpees rx
PUs: 35#-25#-25#
WOD: 2 + 10 Burpees all three times, 55# KB
Pistols instead of chin-ups: 3×5 with blueband
WOD: 2 rnds + 100m run, 2 rnds + 100m run, 3 rounds at 5:20 (subbed 1 arm swings at 25#, box jumps at 24′ for burpees, run for row)
chin ups (kip) + negatives, BW
WOD: 2 rds + 3 bpees / 2 rds + 10 kb / 2 rds + 3 bpees
(25# kb)
Chin ups: BW (for maybe 1 rep), then negatives
WOD: 2rds + 3 burpees, 2 rds. + 3 burpees, 2 rds. + 1 burpee
Chins w/ 25# vest and 70# Kettle Bell
WOD w/ vest and 70@ KB
2+cleans+6 burpee
2+cleans+5 burpee
2+cleans+4 burpee