//ugh. hyrox day.
WARM
400m run
std warmup
2 block run
MAIN
A. For time
{
30 wallball 14#
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
50 HRPushups
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
30 wallball 14#
then 2000m row (or 1mile run - I did the row)
}
time: 16:49, then short transition, then 9:15. Total 26:50
WARM
400m run
1 min SkiErg
4 spiderman
10 box stepups
10 banded good mornings
2x5 DBSnatch 25#
MAIN
A. For time
{
4 block run
25 BurpeeBoxStepOver (Rx was burpee box jump over)
50 DBSnatch 35# (rx was 50#)
25 BurpeeBoxStepOver (Rx was burpee box jump over)
4 block run
}
time: 15:25
B. (no score) Accessory work. 1min, 45sec, 30 sec
{
HSHold
Plank
Static Ring Hold
}
WARM
400m run
std warmup
2x5 T2B
2x5 wallball
MAIN
A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB
30 Wallball 14#
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round
20 Wallball 14#
10 T2B
1 Block Farmer Carry 44# KB
10 Wallball 14#
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)
B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}
WARM
300m row
std warmup
several of movements below.
MAIN
//was a partner wod, but I cut reps in half and did it solo.
A. For time, 35 min cap
{
5 block run (1k run)
30 pullups
5 block run (1k run)
40 HangClean+PushJerk 95# (Rx+ weight)
1 mile bike (sub for 1k run - knees were acting up)
50 DBBoxStepUp 20" 25# (Rx was 35#)
1 mile bike (sub for 1k run)
}
time: 31:29
//Tough one today, even though I scaled it pretty drastically!
WARM
400m run
1 min row
2x
{
2spiderman
10 90-90s
5 kip swings
3 power clean 45#/75#
3 FrontSquat 45#/75#
}
MAIN
A. 4 rounds, each on 2 min mark. Building to a heavy weight
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
95, 115, 135, 155
B. 9 Rounds for time
{
6 BurpeeBarJump (Rx was 11)
3 PowerClean 135#
2 FrontSquat 135# (Rx was 4 reps)
4 Pullup (Rx was 3 BMU or 6 C2B)
}
19:29
WARM
400m run
std warmup
MAIN
A. Over 12 min, build to a heavy 8rep pushpress
75, 85, 95, 105, 115x8
B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02
