3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts (50% max)
1 minute Toes to Bar
2 minute Rest
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WU x3
Strength: Deadlifts
3x 110-120-130-150-165
WOD:
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts (90#)
1 minute Toes to Bar (subbed v-snaps; shoulder)
2 minute Rest
= 237
Deadlift 5x
185-205-225-230
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts (70% max): 200lbs
1 minute Toes to Bar
2 minute Rest
Total reps: 230
WU x3
Strength: Front squats x 1
115-135-155-185-190(PR 5#)
WOD:
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts (135#)
1 minute scale v-snaps
2 minute Rest
Total reps – 367(121,120,126)
Cashout = couch stretch
WU x3
Strength: Deadlifts x 1
95-105-120-140-160(PR 5#)
WOD:
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts (80#)
1 minute scale v-snaps
2 minute Rest
Total reps – 284(102,93,89 – V-snaps did 10 each set plus situps for the rest should have stayed with V-snaps for the work out)
Cashout = couch stretch
WU x2 Got 2 strict HSPU..all the work is paying off!
Back Squat x5
90 100 110 120 135 (PR Reps)
3 Rounds
1 min mountain climbers
1 min deadlifts @ 130 (70% max)
1 min toes to bar
Rest 2 mins
Total – 289 Reps
mobility + 2(burpees+ring pullups+OHS+T2B)
Hang squat snatch 2’s
45-65-85-95-115(f)-115(1) I almost like these, but really not good at them so I’ll practice them more
3 Rounds
1 min mountain climbers
1 min deadlifts @ 270# (70% max)
1 min toes to bar
Rest 2 mins
Total – 224 reps
Just in case waitlist clears in next 30 min. and I can fit, I have decided to do an alternate work-out. Don`t want to do those burpees!!!
WU x 3
Strength: OHS 5x
45-55-65-75(1)then failed, poor technic, had a hard time just holding the bar over my head.
WOD
85# for deadlifts
v snap instead of toes to bar
Total:103
V snap were frustrating, my abs are so weak. Did not enjoy that WOD.
CFWU x 3
Overhead Squats
5 x 65
5 x 75
5 x 80
5 x 95
5 x 105 PR by 5
WOD: 3 Rounds for max reps
1 minute Mountain Climbers
1 minute Deadlifts # 165 / 50%
1 minute Toes to Bar
Rest 2 minutes
177 reps
Wu x2
Deadlift x 5
130-140-150-175-… (max is 235)
Wod @ 115# deadlift
=212
mountain climbers; 42, 39, 37
Deadlift; 20,19,16
Toes to bar; 11, 10, 8 or 18…(?)
Press
45×10
65×5
75-85-95-105-115 x3
Modified the workout for my back.
3 rounds for reps:
1 minute Mountain Climbers
1 minute Push Press (70% max)
1 minute Toes to Bar
2 minute Rest
56-8-16
44-7-17
40-7-15
Total – 210
Push press from rack?
Ya, from the rack
Long limbs is fun for the mountain climbers
Press 3RM –> 95-100-105-110 (2 reps)
WOD w/ 245# –> 200
Strength: Power Cleans
65×5 ~ 75×3 ~ 80×3 ~ 85×3 ~ 90×3 (PR for Reps) 🙂
WOD: 3 rounds
~ 47-45-42 –> 1 min Mountain Climbers
~ 16-17-14 –> 1 min Deadlifts @ 85# (= about 46%. Trying to avoid aggravating a tight muscle)
~ 22-21-21 –> 1 min Sit-Ups
TOTAL REPS: 245
Cashout: Couch Stretch
CFWU x 3
Strength – Deadlifts x 3
235-255-275-315-350(1)
WOD – 3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts 195#
1 minute Toes to Bar
2 minute Rest
Total Reps 216
WU x 3
Strength: Push Jerk (x5)
65-75-85-95-105 (x3)
*Thanks for the coaching Sonia! You were a big help!*
WOD
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts 95# (50% max)
1 minute Toes to Bar (subbed straight leg sit-ups)
2 minute Rest
Total Reps 230
Cashout: Couch stretch (I am calling it the “OUCH” stretch. No “C”!!!)
WUX3
Strength- Push Jerk X5 (From ground)
95-105-115-125-135(PR for Reps)
WOD:
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts 160#
1 minute Toes to Bar
2 minute Rest
Total reps –> 194
Great job 6:30 folks!
Cashout – Couch stretch
WU x 3
Strength 5’s
BAck extention
no weight – 5-10-25-35
WOD
Moutain climbers – from fists – (20-20-20)
Deadlift – 50% = 135# – (12-13-13)
Sit ups (21-20-23)
Total reps 162
Deadlift – 3RM
135-185-225-275-300
WOD (70% / 240#):
R1 = 42-6-15
R2 = 44-6-16
R3 = 40-6-12
Total –> 187
WU x3
Strength: Front squats x 1
135-225-245-275(pr by 30#)-tried 300 and failed….too ambitious for today I guess
WOD:
3 rounds for reps:
1 minute Mountain Climbers
1 minute Deadlifts 70%(285#)
1 minute toes to bar
2 minute Rest
Total reps – 201
Cashout = couch stretch
Nice job bro
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WU x 3
Strength = Cleans x 5
5-5-5-5-5
80-90-95-105-115
WOD:
3 Rds for Reps
1 Min Mountain Climbers
1 Min Deadlifts 50% (155#)
1 Min T2B
2 Min rest
Total Reps = 218
Cashout-Coach Stretch 1 min per leg
Great work 6:30 crew and great work Coach Jeff!
Shoulder Press x 3 -> 40-40-45-50-50-55-60
WOD @ 85# – 133
WOD @ 105 – 191
Deadlift was too light, I did 20 reps and could have continue. Next time I have to do more than 50%.
wu x 3
Front Squat 1’s
70-80-90-100-115- 120 PR- 125 Failed
WOD w #80
170 reps
ring to toes where slow. My knees are not bending as much, but my elbows are caving in on the way up. Have to focus to puch weight in heals next time.