June 29, 2018

Friday 180629

“Funky Fours”
4min AMRAP:
-4 Double PU Burpees (jump on to a wt plate)
-8 Prisoner Air Squats (interlock fingers behind head)
Rest 2min
4min AMRAP:
-Row or A Bike for Cals
Rest 2min
4min AMRAP:
-8 Deadlifts BW / 75% BW
-8 Step-Ups 24/20″
Rest 2min
4min AMRAP:
-4 R Arm Turkish Get Up Complexes
-4 L Arm Turkish Get Up Complexes
KBs or DBs 35/20 RX+ 55/35lbs MRX 25/10
*Complex 1rep = start from standing, go down via TGU to lying press of KB, to standing via TGU to 1 arm KB OHS*
Athletes choice on order of AMRAPs.

20 thoughts on “June 29, 2018”

  1. WOD Rx:
    1) 4 rounds + 2 Deadlifts @185 (alternated legs each round)
    2) 4 rounds + 1 Double PU Burpee (45# & 25# Plates)
    3) 2 Right Arm TGU Complexes
    4) 57 Cal Bike

  2. 4 min AMRAPs
    1st- TGU + OHS w/ 20# KB- 1 rd+ 6 reps
    2nd- 8 DL (115#), 8 step-ups- 4rds+ 8 DL
    3rd- 4 Double PU burp, 8 prisoner air sq- 4 rds + 3 PU
    4th- 54 cal

  3. 1: Turkish get ups MRx (10#) = 1rd + 4 rt arm & 2 left arm
    2: DL/box step Rx (110#, 20”) = 4 rds + 5 step ups
    3: dbl up burpee/squat = 4 rds + 1 burpee
    4: row for cal = 45

    TGIF!!

  4. Bike for cals – 78 cals
    Dub PU burpees / squats – 6 rds (72 reps)
    Deads / step ups – 5 rds (80 reps)
    Turkish get ups – 1.5 rds (12 reps)
    Total – 242 reps

  5. WOD RX
    DL & Step-ups – 5 rounds + 1
    Dbl PU Burpee/squats – 4 rounds + 3
    TGU – 4 reps (should have done a lighter load)
    Cal row – 57

  6. TGU=1 round plus 4 on right side
    DL & Step Ups=5 rounds (225#)
    Double PU/Burpee & Air Squats=5 rounds plus 4 double PU/burpees
    Row=68 calories

  7. TGU: 2 rounds + 1 rep
    DL & Step Ups: 4 rounds + 10 reps (205#)
    Double PU/Burpee & Air Squats: 5 rounds + 1 rep
    Row: 70 calories

  8. 1. Row -92 cals
    2. TGU-7/8 of 1 round (back was not having the TGU)
    3. Step-up/DL -5 even (DL@50%)
    4. Burpee/Squat – 5 even

  9. For Time:
    -1.5km A Bike
    -30 Pull-Ups
    -30 KBS (55#)
    Rest 2min
    -400m Row
    -20 Pull-Ups
    -20 KBS
    Rest 1min
    -200m Row
    -10 Pull-Ups
    -10 KBS
    13:45-3:00=10:45

    @ 17:00
    4min AMRAP:
    -4 Double PU Burpees (jump on to a 45# plate)
    -8 Prisoner Air Squats (interlock fingers behind head)
    Rest 2min
    4min AMRAP:
    -Row or A Bike for Cals
    Rest 2min
    4min AMRAP:
    -8 Deadlifts BW / 75% BW
    -8 Step-Ups 24/20″
    Rest 2min
    4min AMRAP:
    -Power cleans (135#)
    5 rounds
    53 cal A bike
    3 rounds
    31 reps

  10. Wod RX
    1, TGU 1+6= 14 reps
    2. Burpee squats 7 rounds = 84 reps
    3. DL step ups 5+8DL = 89 reps
    4. Row 72 cals
    Total reps = 259

  11. WOD rx’d w/85#DL(75%BW)
    TGU: 2rds+1 complex on right arm=17 reps
    DL/step ups: 7rds+4 step ups=124
    Burpee/squats=7rds=84 reps
    Row=50 cals
    Total reps=275 reps

  12. Turkish w/5# – only did 4 on right, 1 on left and then just 5 OH squats
    (Thanks for helping me Jessica..I need a lot more practice)
    DL and Box Steps – 85#, 20″ box – 4 rds + 8 DL
    Burpee/Squats – 3 rds + 3 Dbl pushup burpee
    Row – 45 cal

  13. WOD#1=TGU@35#/Rounds=2+1 Right arm TGU/Reps=17
    WOD#2=DL&Step-ups/Rounds=6/Reps=96
    WOD#3=Burpee&Air Squat/Rounds=7/Reps=84
    WOD#4=Air Bike/Calories=61

    Total Score=258

  14. “Funky Four” on FUN FRIDAY!
    AS Rx’d w/ 105lb DL
    Row- 55 cal
    burpee/squat- 7 rnds + 1 burpee= 85 reps
    DL/steps- 7 rnds + 3 dl= 115 reps
    turk- 12 reps
    Total: 267

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