WODs
Leaderboards
Joshua Kniss
Ashley Fernandez
Amanda Brockman
Ronnie Patron II
Jump Rope (Singles)s, Air Squats, Sit-up (abmat)s, Walking Lunges, Kettlebell High Pulls, etc.
For Time: 100 Jump Rope (Singles)s 90 Air Squats 80 Sit-up (abmat)s 70 Walking Lunges 60 Kettlebell High Pulls 53 lbs 50 Ball Slams 25 lbs 40 Push-ups 30 Wall Balls 20 lbs 20 Medicine Ball Cleans 20 lbs 10 Handstand Push-ups Post total time.
Gym Activity
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50 Double Unders 30 Handstand Push-ups 40 Weighted Sit-ups 50 Double Unders 20 Handstand Push-ups 30 Weighted Sit-ups 50 Double Unders 10 Handstand Push-ups 20 Weighted Sit-ups -
300lb back squat!!!Sets : rest 30 secs 1 Back Squat | 265 lbs 1 Back Squat | 275 lbs 1 Back Squat | 280 lbs 1 Back Squat | 285 lbs 1 Back Squat | 290 lbs 1 Back Squat | 295 lbs 1 Back Squat | 300 lbs
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Interval Run (Jog), 11200 m | 59:00
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4 rounds of: Run, 200 m 20 Kettlebell Swings, 53 lbs 20 GHD Sit-ups
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Sets : rest 1:30 1 Front Squat, 90% 1RM | 135 lbs 1 Front Squat, 90% 1RM | 135 lbs 1 Front Squat, 90% 1RM | 185 lbs 1 Front Squat, 90% 1RM | 185 lbs 1 Front Squat, 90% 1RM | 185 lbs 1 Front Squat, 90% 1RM | 205 lbs 1 Front Squat, 90% 1RM | 225 lbs
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Set pacing at 12 reps then 8 on Kettlebell Swing. Stuck to that pretty well each round.4 rounds of: Run, 200 m 20 Kettlebell Swings, 53 lbs 20 AbMat Sit-ups
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Rested longer than RX. Felt really tired today.Sets : rest 1:30 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 240 lbs 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 225 lbs 1 Front Squat, 90% 1RM | 225 lbs
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3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups
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Sets : rest 1:30 1 Front Squat, 90% 1RM | 185 lbs 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 245 lbs 1 Front Squat, 90% 1RM | 235 lbs 1 Front Squat, 90% 1RM | 215 lbs 1 Front Squat, 90% 1RM | 215 lbs 1 Front Squat, 90% 1RM | 215 lbs
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4 rounds of: Run, 200 m 20 Kettlebell Swings, 53 lbs 20 Sit-up (GHD)s
