NEWS
Rap is hosting an informal “Dude’s Night” this Friday. Starts at 6:45. There will be 3-4 team WODs that are tough but accessible. Even teams of 2 or 3 will be randomly selected on site. If you haven’t already, RSVP to [email protected] by Thursday night if interested in throwing down with some buds, brews and barbells.
WOD
Front Squat
3×3, ascending
“Never Let You GO”
2 Rounds:
20 Thrusters (75/55)
2 Legless Rope Climbs
Post Weight and Time to Comments.
125# mummy squat after 2 rounds (ran out of time).
4:22 55# mummy Sauat/rr
125#
4:47 legs
130# strict press
5:20. Strict press/standing legless climbs
105#, 5:41 45#, legs
120#
3:34 Legs
120# clean & jerk in BBC
175# (staying kind to the knee)
5:17 Rx
Front Squat – 235#
WOD – 4:46 Rx
#130 after 2 rounds (ran out of time- had 5-10 lbs more in the tank I think??)
4:27 unbroken thrusters/ 6 strict pull-ups for rope climbs
155#/ 3:52rx
165#
6:10 65#. Thrusters!!!
10# pr for 3rm fs. Ding ding!
250# (15# pr for 3rmfs)
3:06Rx
I think we should change the Fran weight to 75#
135#, 5:07. 1 legless, 3 legs
Bb after- ended 125#
245# 2:42Rx
145#
3:48 strict pull-ups
130#
3:35- 35#, w/legs
185#; 5:50RX
130#
2:41 legs
115# (pr!)
4:44 legs
225# – failed #2 @235
3:57 rx
120#
4:03 one 3/4 the way up legless 3 w/legs
235# (failed the 3rd rep at 245#)
5:15 rx
Rap’s Sausage Party!
130# x 3. Around 8 mins. 65# thrusters and plain old RCs.
I’m totally in for Friday night.
190#. (tried 195# but only got one rep). 3:20/ 6 ring rows.
-Old one rep max front squat was 185.
185# — 3:18 legs on rope climb
Barbell 145#|155#|180#
245 / 3:02 rx
225# (failed 3rd rep of 245# 3 times)
6:23 – failed seated second set / 2 legless standing.
145#
4:09 legs; 65#