Friday 170630
For Total Reps
2min AMRAP:
-200m Run or Row or 0.5km A Bike
-5 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max C2B or Ring/Bar MUs
Rest 2min
2min AMRAP:
-5 Deadlifts
-200m Run or Row or 0.5km A Bike
-Max HSPU or Wall Walks
Rest 2min
2min AMRAP:
-200m Run or Row or 0.5km A Bike
-5 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max T2B or Back Roll to Support
Rest 2min
2min AMRAP:
-5 Deadlifts
-200m Run or Row or 0.5km A Bike
-Max Over Bar/Lateral Burpees
Rest 2min
**Repeat all above in same order**
**Mix Up Run Row and Bike**
Post rounds and reps to responses.
WODs as rx’d except did max push-ups in place of HSPUs
1st AMRAP w/ row: C2B – 10/5 ; total 15
2nd AMRAP w/ run: push-ups- 30/30; total 60
3rd AMRAP w row: T2B: 10/10; total 20
4th AMRAP w/ run: lateral burpees: 12/12; total 24
WOD w/135#, 2 abmats
Run, 8 c2b
Row, 16 hspu
Run, 10 t2b
Row, 8 ob burpee
Run, 8 c2b
Row, 14 hspu
Row, 8 t2b
Row, 7 ob burpee
Fun Friday!!
WOD Rx: Row first AMRAP otherwise all Runs
Bar MU: 7/2
HSPU: 14/11
T2B: 11/2
Burpees: 11/8
Total reps: 66
@ Crosfit Gambit (St. Louis):
WEIGHTLIFTING:
Strict Press + Push Press, 6 x (1 + 3)
METCON:
EMOM 20:00
Burpees (5 – 10)
*Choose a number of burpees you think you can sustain for 20 rounds.
Sustained 10 burpees all 20 rounds
Mrx average of 6-7 reps per round.
WOD with 155# bike / row
1st AMRAP w/ row: Ring rows 18-19
2nd AMRAP w/ bike: Hrpu 20-22
3rd AMRAP w row: sit-ups 20-19
4th AMRAP w/ bike: lateral burpees: 13-14
Run/row/run/row
Bar mu 8/6 = 14
Hspu 16/17 = 33
Ttb 23/27 = 60
Burpee 14/11 = 25
Total 133
132*
C2B 15-13
HSPU 20-18
TTB 20-20
Burpees 20-18
Total: 144
RX+
WOD #1: Row; C2B 15 and 12
WOD #2: Run; HSPU 16 and 12
WOD #3: Row; T2B 15 and 12
WOD #4: Run; Burpee 12 and 8
Wod w/255 rd 1 run, rd 2 row
PU 22/15
HSPU 20/20
T2R 20/ ghd 10
Burpee 13/10
WOD
Rx+
1. Bike, Ring MU’s=9
2. Row, Strict HSPU’s=25
3. Run, T2B=31
4. Bike, OTB Burpees=15
5. Run, Ring MU’s=5
6. Bike, Strict HSPU’s=17
7. Row, T2B=24
8. Run, OTB Burpees=15
Wod. Rx’d
1. Run, Ring MU’s = 5
2. Run, Strict HSPU’s = 21
3. Run, BRTS = 6
4. Run, OTB Burpees = 10
5. Row, Ring MU’s = 3
6. Row, Strict HSPU’s = 17
7. Row, BRTS = 5
8. Row, OTB Burpees = 8
WOD rx’d
1. Run, Ring MU’s=8/7=15
2. Bike, Strict HSPU’s=19/17=36
3. Run, T2B=23/24=47
4. Bike, OTB Burpees=9/9=18
Bar mu: 7/6
HSPU: 8/7
Back roll to support: 3/2
Over bar burpees: 12/13
All runs
Toughy but a goody!
Run, row, run, row
8-12-2-15
6-13-3(t2b)-13
Attempted pull overs on bar but not very successful
RX+
1.Run,BMU-11
2.Bike,HSPU-20
3.Run,T2B-20
4.Bike,OBB-13
5.Run,BMU-10
6.Row,HSPU-15
7.Run,GHD-17
8.Row,OBB-15
Total reps-121
WOD RX- participated
WOD Rx’d…80-ish reps…row/run
WOD with alternating rows/runs
CTB 10-6
HSPU 1ab mat 12-12
TTB 8-7
OTB Burpee 16-16