Roose Bolton

Monday Mar 11 2019


1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
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10:42 burpee pu/20” box
85#fs
24 in box, ring pull ups ish, front squat 75#, clean ec at 75, double under ec done as singles
12 rounds + 1 ring kipping pull up @ 15:00
65# FS
11:05 (C2R, 36” box) 115# FS
First ever ring muscle up after the workout 🤙🏻🤙🏻 Power clean EC 115#
30in box, hips to rings/burpees to rings. 75# FS Extra credit 300 singles w/air squats and 75# Power Cleans from hang blocks
18:07 24” box, rings to chin
#65 FS
11:09-11:29
Ring pull ups with 30” box FS @ 65#
Took a long long time because I had to Macco in the middle of the workout! Ugh!
200# FS. Did the jumpy ropey thingy
13:00 (30” Box, Ring Pull Ups); 95# FS
12:19 rx 145
9:42; Sunday 69 wod: 42 and change
125# FS HPC @ 110#
30 inch box and kipping ring pull ups FS @70lbs
13 @ cap but finished anyway.* C2R as a mod
135# FS
EMOM ✅
With Mods for lower back. Step down burpees, 30" box, 2 strict PU with red band. 75# FS, 4x10.
95lb FS, 14:55 24in box, chin over rings
13 rds....c2r and 30" box
145# fs
170 no pauses
11:30ish
Ring pull ups, 24in box // 65# FS
14:52, 1 burpee MU per round instead of 2
FS @ 95#; double unders done
Sunday’s 69 WOD
Tried some muscle ups, SPUC, snatches 130# at 90%
14 something - modified for the hands
105# FS and the DU EC and a little power clean stuff too!
Idk but I got 17 ring mu's
165# fs
75# fs, 14:24, 24"box and C2B.
5x5 Glute Bridges @ 285 subbed in for front squat / 5x5 DL @ 375#
14 rounds at cap. Box step up, some hip to ring some pullups
#75 FS
17:01 (30” box, ring Pullups)
125# front squat
45:29. Also did today’s wod.
13 rounds at 15 minutes
17:37 /115# FS
19.3 = 90 reps @ 8:11🤔
As rx’d (M55+). A little wonky & slow but rx’d. Shldr just not ready for anything OH yet. & Yoga.
FS at 115#
10 rds + 1 BMU @ 15:00
155#