Wednesday 181017
Team WOD #1 (In Teams of 2)
11min AMRAP:
– Max KBS 55/35# RX+70/55# MRX 45/25#
– Max Doubles
– Max Calorie Row or A-Bike
** Athletes work at same time, but cannot perform the same exercise at the same time, athletes must balance/perform all 3 exercises to get reps.
Rest 3min
11min AMRAP:
– Max KBS 55/35# RX+70/55# MRX 45/25#
– Max Doubles
– Max Calorie Row or A-Bike
** Athletes work at same time, but cannot perform the same exercise at the same time, athletes must balance/perform all 3 exercises to get reps.
Rest 3min
Team WOD #2 (In Teams of 2)
16min AMRAP:
-4 Over Bar Burpees & 6 BB Push-Ups Pt A
-4 Over Bar Burpees & 6 BB Push-Ups Pt B
-6 Hang Power Snatch 115/75 MRX 95/65 Pt A
-6 Hang Power Snatch Pt B
-8 Pull-Ups Partner A
-8 Pull-Ups Partner B
-10cal Row or 10cal Bike Partner A
-10cal Row or 10cal Bike Partner B
*Alternating partners each exercise, Partners must slap hands to switch.
16min AMRAP:
-4 Over Bar Burpees & 6 BB Push-Ups Pt A
-4 Over Bar Burpees & 6 BB Push-Ups Pt B
-6 Hang Power Snatch 115/75 MRX 95/65 Pt A
-6 Hang Power Snatch Pt B
-8 Pull-Ups Partner A
-8 Pull-Ups Partner B
-10cal Row or 10cal Bike Partner A
-10cal Row or 10cal Bike Partner B
*Alternating partners each exercise, Partners must slap hands to switch.
Post rounds and reps to comments.
w/Heidi
11 min
I forgot Heidi’s numbers but mine are:
KBS = 50
Single unders = 200
Calorie row = 45
16 min
subs: I subbed box steps/push ups for burpees & bb p/u, sub ring rows for PLU
75# hang power cleans for both of us
3 rds + 1 cal
Solo WODs
1) 129cal Row
2) 4 rounds + 24 reps (8 Pullups); Hang Muscle Snatches at MRx load
Partners WODS with Jennifer
WOD 1 – alternated every 45 seconds
Bike (subbed for dubs) – 48 cals
Row – 71 cals
KBS – I did 105 (Jennifer didn’t count hers)
WOD 2 with 65#, row
4 rounds
(First time to trust I could do barbell push-ups)
WOD with Jamie and Nicole!
Max KBS 254
Max Dobs 615
Max cal row 105
WOD 2 65#
4 rounds +8 pull-ups. Fun one girls
Great job ladies!
Amrap 1 Mike F.
Doubles=80, 50, 40, 40
AB cal=7, 6, 5, 5
KB @80lbs=16, 14, 12
Amrap 1 Heather
Row cals=39
Doubles=23
KB at 25lbs=87
Amrap2 =3+ 6 snatches each
Good job partner! 🙂
WOD w/ Branson
Row – 179
Dubs – 310
Swings – 120
16 min amrap mrx Snatch wt
5 rds + 7 Pull Ups
Nice job tonight Branson
75 ghd sit-ups
Jim and Asad
WOD 1:
114 kbs, 292 du, 87 cal row
Total 493
WOD 2: 3rnds + 16 pull-ups
Jim and Jewel
WOD 1:
144 kbs, 314 du, 63 cal row
Total 521
WOD 2: 3rnds + 10cal row
WOD with Brian and Eric
WOD 1
Just counted Brian and my reps
628
WOD 2 Brian and Eric as athlete B
3 Rounds + 5 cal. Row for athlete A
Good job fellas
Jim and Jewel
WOD 1:
144 kbs, 310 du, 63 cal row
Total 517
WOD 2: 3rnds + 10 cal row
Wods Rx’d. W/ Kevin O.
Amrap 1:
Dubs: 432
Swings: 178
Assault bike: 72 cals
Total = 682
–
Amrap 2:
5 rounds + 20 reps (both sets of burp/pushups)
Great job Kev!!
—
Abs
7 rounds:
100 singles
25 doubles
15 DB snatches (50#)
Wod with Shawn…. what he said.
Fun one Shawn! Great job!
Wod RX’D with Jordan
Amrap 1:
Max dubs- 614
Max KBS- 144
Max Cal Row- 100
Total reps- 858
Amrap 2:
6 rounds plus 4 fast over bar burpees
Wod w/ Shawn!! Great job Shawn.