20
Mar
Tuesday, March 21st
WOD
For time:
Row 500 meters
30 bench presses
Row 1,000 meters
20 bench presses
Row 2,000 meters
10 bench presses
Share a bar with friend(s) and go heavy.
Post time and load to comments.
WOD
For time:
Row 500 meters
30 bench presses
Row 1,000 meters
20 bench presses
Row 2,000 meters
10 bench presses
Share a bar with friend(s) and go heavy.
Post time and load to comments.
162-137-172-117-177-102
Oops this is yesterday with the yoke bar.
21:00 with push ups (first real ones in a month!)
25:45min @ 105#
27:08 @ 165
I broke up the set of 30 into to 18-12, the set of 20 into 10-5-5, went unbroken for the set of 10
30:25 @ 165#
Row: crushed
Crushed by: bench
9-8-8-3-2; 8-5-3-1-1-2; 6-2-2
33:44 @ 165# (cals: 25/50/65 – I would still be riding if I went for 100)
Subbed assault bike for row per Dr. Zhu’s orders, and it was pretty rough. I think 165# was a bit too ambitious…. That last set of 10 was pretty miserable.
< 32:00 @ 165# … for 20 reps and then 145#
6AM bros set the bar a bit too high for me
"Don't worry, 145 won't feel much lighter" – Matt
27:00 @ 85#
bench: broke up in 5s then 4,3,3,4,4,2 then 5s again
Row averages: 2:04, 2:04, 2:10
Felt like I found Jesus all over again in the rows. Woooooohhhheeeee!!!
29:15 @65#
Most of that was spent rowing. Should’ve gone a little heavier on bench ????
29:57 @ 85#
bench sets: 5/5/5/3/3/3/3/3 — 4/4/3/3/3/2/1 — 5/3/2
row times: 1:55 — 4:20 — 8:50
Reebok Crossfit Miami Beach
Reebokcfmb
Skill WOD
10 min AMRAP total 4+5
10/10 single legged Deadlift 20kgs
7 strict t2b
5 strict HSPU (Abmat 2- 10lb plates)
“Are you sure”
For time 4 RDs 11:05Rx
27 wall balls 20/14 10/9ft target
21 HRPU (hand release push-ups)
15 KB SDLHP 32/24kgs
Accessory work:
25lbs DB renagadee row 3×10 single count
55lbs strict press 3×10
25 DB curls @jonnybgrams 3×15 double count
30:30 @ 65, (That’s not where I started)
24:50 Rx
14 reps in and I knew I had no chance to catch Mickey.
Also hip extensions with 45lb plate
– 100 reps for time, 11:04
what’s Rx?
Complete all reps and distance for time.
26:15 at 135.
a) 10 min up to a 1rm Snatch
– 185
b) “Amanda”
– 7:27
Yesterday;
Some gnarly partner wod with loads of PP, burps and pushups and everybody yelling in spanish
Ay caramba!
19:07 @175lb (165lb body weight)
30:40 @65lb
21:31 @185
WOD variation: 20m AMRAP of 1000m row and 20 push-ups on an incline. 2 rounds plus 390m (or so). Push-ups took a long time.
60lb – 29:13
Bropen 17.4
95 reps, switched to 20lb dbs for the flyes after 10 reps, everything else rx
Not my wod
25:46
80#
Fun for the entire family.
5 Rounds
15 front-squats w/24kg dbs
1 min max push-ups (45-26-23-21-19)
1 min rest
25:35 @ 65#
Rowing took up most of my time. I’m a slow and steady rower.
21:24 60# Nothing like a 2k row to finishing up a workout
26:17 @ 73#
27:15 @ 115# for set of 30, then halfway through set of 20 had to drop down to 105#
Vertical jump test: 9’8”
26:55 @ 215
500m (1:39), 1k (3:48), 2k (7:44)
~45s recovery after row and ~5rep emom
FUN.
25:22 @ 115
Did this after oly on wed
24:39 @ 63lbs
rows were pretty slow
10-10-5-5 | 10-10 | 10
32:00 @ 165#
27:37 @ 55lbs