Wednesday 180829
3 RFT:
-25 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-20 WallBall Sit-Ups 20/14lbs RX+ GHD WallBall Sit-ups 20/14 MRX 20/10
-15 WallBall Shots 20/14 10/9′ MRX 20/10 9′
-10 T2B
-5 Pull-Ups RX+ C2B
-1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 3min After Each Round
**Score is slowest Round**
Post time to comments.
Wod as rxd: slowest time was 4:40
1st: 4:01
2nd: 4:17
3rd: 4:40
WOD Rx’d:
1. 3:41
2. 3:50
3. 4:25
WOD RX
1. 2:59
2. 2:57
3. 3:10
WOD as rx’d
1. 2:50
2. 3:29
3. 4:17
WOD w/ 75# push press subbed for WB, GHD’s for TTB, 2 rope pulls from ground for climb
1. 4:30
2. 4:32
3. 4:36
Wod Rx
2:24
2:39
3:02
At home wod
21-15-9
KB swings at 50lbs
30lb slam ball
Burpees
Time=9:51
Then emom for 5 mins 5 front squats at 185lbs
Completed
Wod rx
4:00
4:01
4:07
Wod rx
2:37
2:55
3:04
WOD RX (w/ 10′ rope climb)
3:57
4:41
5:37
Wod RX+
3:12
4:42
4:55
Wod RX
1. 2:24
2. 2:26
3. 2:38
Wod rxd
3:04
3:05
3:44
1. & 2. 70#, ghd-20#, c2b, 15’
3. 45#, sit-ups-20#, pu, 15’
1. 5:07
2. 16:21 (8:14)
3. 25:38 (6:17)
WOD rx’d+
4:35
4:32
5:38
Fell off on last rd at the GHD wall ball sit ups…had to rest before last legless climb..not sure I would have made it had I gone straight into it!
Wod rx with 1st rd ghdsu with wallballrest just ghdsu’s no wallball
1st=4:00
2nd=4:24
3rd=5:26
Wod+ w/ 96#kbs
5:30
6:30
8:30
Wod w/20# American kbs, regular sit-ups, 65# push press, hanging straight leg raises, ring rows, footwork practice on rope
Round 1 – 4:39
Round 2 – 5:57
Round 3 – 6:47
Wod rx
2:59
3:17
3:33
Wod. Rx’d.
1) 2:46
2) 2:54
3) 3:18
—
Abs Tabata
3pm @Bixby
Power Pulls
2@185-205-225-255-275
Chain Incline Bench
3@135-155-175-185, 2@195 w/ spot
6:30 CFJ
2:41, 2:43, 2:50
Hit my goal of all sub 3:00
WOD
Rx+
Everything Unbroken
3:18
3:43
4:19
Total time: 17:20-6:00(rest)=11:20
WOD Rx’d: 3:53
1. 3:07
2. 3:23
3. 3:53
6 rounds:
1:00 – assault bike (cal.)
1:00 – burpees
1:00 – doubles
1:00 – rest
WOD w/25# KB, 10# ball to 9 ft target, knee raises,10# ball for sit ups, jumping pull ups, 2 rope from standing to floor ea rd
Slowest: 4:58
Fastest: 4:34
WOD RX’d
1. 2:50
2. 3:07
3. 3:22
Score-3:22
WOD Rx
1- 3:38
2- 3:31
3- 3:40
Tabata abs
GHDs