Friday 171215
“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of:
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**
Post time to responses.
WOD Rx
exceptions: 50du+50skier jumps, 10’ rope climbs
Time: 40:02
WOD Rx’d: 35:34
(Used 1 abmat on HSPU, but pretty sure at 205# I’m compressing that bad boy to the floor)
Modified – subs too numerous to list
30:44
WOD
Rx+ with strict HSPU’s (run, row & bike)
Time: 27:18
Wod RX +
28:32
WOD rx’d+ w/strict HSPU (run/row/run)
28:21
Wod rx+ run-row-bike
28:59
WOD. Rx+ w/strict HSPU (run/row/bike)
32:22
WOD
Run row bike
95# 20kg wall climbs
42:05
0530 koda
A wod with max effort burpees and thrusters every 2 mins
—
Noon at cfj 🙂
Rx +
28:01
So good to be home, great workout!!
Wod mrx weight rx+ bodyweight stuff
Peg board instead of rope climbs
Assault bike every round
Time=39:16
Wod rx 115
Run/row/Run
32:58
Good push Kev!
That was rough after being out a week
Wod RX+ (kinda, did anchored sit ups by mistake instead of GHD)
Run/Row/bike
32:58
RX +:55#KB, 95#, HSPU, GHD
33:53 = Ouch
WOD w/ 70# KB, 115#, Wall walks, 2” rope, GHD’s
Run/row/run
31:22
Rxd (mixed: 75#, 45#kb, ghd sit-ups, run, row, bike)
33:56
WOD w/25# KB, 25 DU, 25 singles, 50 mogul jumps, jumping pull ups,
knee raises, for HSPU 15# seated dumbbell press, 35# bar, regular push ups and all runs,
used hands on anchored sit ups
Only got to 21 sit ups at time cap..but finished the 35 sit ups
Fun WOD!