WE WILL HAVE AN 8:30 CLASS TODAY!
Yoga with Lynsey tomorrow at 8!
Strength
15 minutes to complete
3×8 Back Squats
Metcon
Against a 4-minute running clock:
400 meter Run
20 Box Jump Overs
Double Unders x Max Reps
Rest 3 minutes and complete three sets.
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7 DU total
Back squat 175
Squats 8 reps 185/205/225/235
Metcon 400m/24″ box jump over/ 43 DU (got several 3 unbroken and one 4 unbroken)
LBBS 3 x 8: 125/145/165
Metcon: 400m runs / 20″ box step overs; 48 DU’s or DU attempts.
It’s Friday!
BS 135/165/185
Metcon 400 runs / 20″ BxSteps
22 total DUs 11/7/4
Strength
123/153/173 (knee)
Metcon (knee modifications)
131
.5 bike
20 GHDs
DU max rep (39/42/50)
Strength
85/90/95
Metcon
Ran 300
15″ box step up
DU attempts 12/8/?
Strength
225# across
METCON
82 DU
Strength
225/275/315
Metcon
BJ+step down
Dubs lots of attempts 7/7/4
Strength: 125# across
Metcon: 183 dubs
20″ all jump overs
66/67/50
143 across
56/58/40=154
400 runs
20″ jump on & over
95#/115#/120#
205 reps
220 run
20″ step overs
Dubs
LBBS 125# across
Metcon 20″ on & over
176 reps
Strength
15 minutes to complete
3×8 Back Squats
95# / 105# / 115#
Metcon
Against a 4-minute running clock:
300 meter Run
20 step Overs
Single Unders
Rest 3 minutes and complete three sets.
round 1
109
round 2
77 or 87 (honestly lost count)
round 3
63
Strength – 135/170/205
Metcon – 137
48/38/51
BS: 4 x 8 @ 275/295/295/295
AMRAP: 172 Rx – 84/27/61 – not sure where my legs went on that second round.
Strength:
225-255-285
Metcon
139 RX
Strength 225#
Metcon 138
24′ step overs
BS – 225/250/275
Metcon:
126 – 45/36/45
Jump overs
BS – 275/300/315
Metcon – 338 – 132/110/96
Strength: 65/85/105
Light weight today, had the shakes before we even started
Metcon: 50 DUs (none on round one because I didn’t plan well 🙄)
Ran 300 in the rain, then rowed 400 the last 2 rds
Step up and overs
0/30/20 DUs
Strength: 75/85/95
Metcon
300m run each round
20″ box first five on first round tried box jumps and then step overs but I couldn’t keep up the pace so the rest and all rounds after were step up and overs
DU 0/3/4
275,315,365
Run row row
64,70,78 DUs
Squat only
255/275/315
back squat : 3×8 @ 185#
metcon: 191
400m
24″ first 4 box jump and step over, last 16 were jump over
DUs 68/54/69
Strength: 115#
Metcon : 226 ——>20″ stepup&over
BS: 275/295/315
Metcon: 248 gotta get on the rope faster
89/79/80
@ home
Clean & Jerks:
60% 3 + 1 = 160/65% 3 + 1 = 170/70% 2 + 1 = 185/75% 2+1*4 = 200
Clean Pulls:
100% 3*4 = 275
Front Squats:
70% * 2 = 240/75% * 2 = 260/80% 2*3 = 275
Straight leg DL:
3*5 @ 225
ROMWOD
BS: 85/105/115
Metcon:
400 meter Run
20 Box Jump Overs: 16″ combo of all: jump up and jump down, step up and over, jump up step down, a few jump all the way over…
Double Unders x Max Reps: on every round I had about 1 full minute to jump. tried to stay moving lots of singles, attempts, and got several DUs. Didn’t count.
285/305/315
Metcon- run dubs 98/78/58ish
Strength – sets of 8
65/75/85/95
Metcon – 134 total
All runs
1 round of step ups on 20′ box then 2 rounds of box jumps on a 20′ box turned into its side
Single jumps 124/46/54