Rocky Neck
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees
Post Scores to Comments.
Box Brief
It’s almost Thursday! Almost time for wings at The Chat!
Rocky Neck:
1+18 @135#
2+11 @155#
3+4 @185#
Yeah Alex
Rocky Neck – (Modified/Back)
Sub DB Seated Strict Press for Deadlift/Ski Cals for Burpees
1+16 20#
2+12 20#
4+7 20#
Rocky Neck
1+13 @125
2+3 @135
3+1 @135
2+11 – 155
3 – 205
4 – 255
WOOHOO! Nice work
Who is that hottie in the picture above??
1+13 – 95#
2+3 – 115#
3+10 – 125#
Rowed 2:11’s for first two rounds (was targeting 2:15’s but I settled in faster), 2:05 for final.
Chose to go heavier on the DL (as that’s where I need the most skill improvement) – Focused on keeping my knees out on the concentric and eccentric movement of the DL.
Did fast singles on the final AMRAP as I was tired and knew cycling might be tough.
Accessory Work:
Red banded PVC Lateral Pull Downs –
3 sets, two hand positions – neutral and wide x 15
(consistently fatigue at rep 11)
Ummmmmmm Teri…that’s your husband π
2
2 + 8
3 + 1
Rx
Travel WOD with Larry from CFNE in Chatham
27-21-15-9 of burpees, situps, 20lb MB thrusters
10:14 – forgot that part….
Hell yeah Steve!
1. Rocky Neck
2+1 row, 155
3+0 row, 185
4+3 row, 225
2. Midline 3 rounds on 1:00
15 ghd sit-ups
15 ghd hip extensions
15 weighted sit-ups 10#
15 banded good mornings
Nice Ed! Looking like you’re feeling better! Yay!
Rocky Neck: 2+14/3+4/4+9 RX
Rocky Neck, RX weight but had to row (in the city)
1.) 2+0
2.) 2+13
3.) 3+2
1+20 @135
2+4(4?) @165
3+ 4 @195
Row instead of run
2@75…3+10@95…5+1@105
2+6 (400m run 90#)
2+6 (400m run 105#)
4+6 (200m run 105#)
Not my fav wod but it’s done! Fun 4:30 crew!
Nice pic edwin!
2+19 @75#
3+19@85#
4+10@95#
Rocky Neck:
1+14
2+5
4+6
Run Rx, all rounds @ 135#
Shouldn’t todays WOD be called Slurpee or Big Gulp? 7.11? No, okay I’ll go away now…
Rocky Neck:
1+18 Rx
2+9 Rx
3+2 Rx
Woof. Di booty gone be tiiiiiight. π¬π₯
Rocky Neck:
2+20 #95
3+17 #115
4 #135
Rocky neck:
1+11 185
2+? Can’t remember 205#
3+1 205#
Step back lunges with 14# MB for burpees, 1 for 1 sub
2@85
3+10@95
4+9@115 (screwed that one up on the whiteboard while in post workout blackout mode π¬)
Rocky Neck
2 @ 75
3 @ 85
5 @ 90
1+18
2+9
3+2
RX
Ha. Twinsies π€
Too funny! ππ½ππΌββοΈ
2 @ 135
2+6 @ 155
4 @ 165
Started out Rx, then 185 didn’t sound so fun… opted to achieve the stimuliii as opposed to trying to get strong AF like I usually do.
Rocky neck: 1+12, 2+3,4+9
85# across the board. Taking a full week off is not recommended. I was so happy to walk through that door today. Thanks for an awesome class today, Max!
1+18 @115
2+10 @125
4+4 @135
Rocky Neck – 2+20 / 3+11 / 5+1 rx
430, 530, & 630 brought the heat tonight!!!
2+3/2+4/2+4
Rocky Neck (TrueForm, Barbell-Facing Burpees):
1+12 Rx
2+9 Rx
3+7 Rx
Rocky Neck
1+14@105
3 @ 115
5 @ 125
Went lighter then I intended to work on that good DL position π¬
Rocky Neck
1+15 85#
2+9 95#
4+ 10 95#
155, 2+3
185, 3+4
215, 4+6
Subbed running with bike; 45/30/15 cals
95 – 1+6
105 – 2
105 – 3+10
Rough. That was a real doozie for me.
Rocky Neck: 2+5 (185#) / 3+1 (205#) / 4+8 (255#)