In Front of a Clock Set for 39 minutes:
-5min of Row or A-Bike for Calories
Rest 1min
-4min of KBS 55/35# RX+70/55# MRX 45/25#
Rest 1min
-3min of Bar Facing Burpees
Rest 1min
-2min of G20 135/95 RX+155/105 MRX 95/65
Rest 1min
-1min of Double Unders
Rest 1min
-1min of T2B
Rest 1min
-2min of Hang Squat Cleans
Rest 1min
-3min of HSPU or S20 MRX HRPU’s
Rest 1min
-4min Pull-ups
Rest 1min
-5min of Wallballs 20/14 10/9′ MRX 20/10 9′
*Score is total reps from all exercises*
*Can start at Top or Bottom*
Wod RX
Row 84 cals
KBS 75
Burpees 38
G2O 18
Dubs 100
T2B 30
HSC 12
S2O 25
PUs 68
WBs 85
Total 535
WOD Rx:
Row cal: 75
Kbs: 69
Over bar burpee: 25
G2O: 12
DU: 27
T2B: 21
Hang Squat Clean: 13
HSPU: 21
Pull-up:40
Wall ball: 56
Total:359
home WOD
For Time
50 DB squats (25# DB)
50 push-ups
100 lunges
50 push-ups
50 DB squats (25# DB)
(16:26)
Rest 2 min
25 burpees
50 V-ups
25 burpees
(7:35)
Nice pic guy – #dadbod
Strict Parallette HSPUs: 10 total
7 pre-WODs; 3 post-WODS
Jason w/Ring MUs NFT:
100 Squats
5 MUs
75 Squats
10 MUs
50 Squats
15 MUs
25 Squats
25 MUs
JT NFT:
21-15-9
Strict HSPUs
Strict Ring Dips
PushUps
19.2 – 6@225
In Front of a Clock Set for 39 minutes:
-5min of Row for Calories (78)
Rest 1min
-4min of KBS (55#) (85)
Rest 1min
-3min of Bar Facing Burpees (32)
Rest 1min
-2min of G20 (95#) (21)
Rest 1min
-1min of Double Unders (105)
Rest 1min
-1min of T2B (21)
Rest 1min
-2min of Power Cleans (95#) (33)
Rest 1min
-3min of GHD’s (43)
Rest 1min
-4min box step-ups (24″) (68)
Rest 1min
-5min of Assault bike for Calories (59)
Row – 91
KBS – 80
Burpees – 32
G2O – 15
Dubs – 50
GHD – 20
HSC – 14
HSPU (1 abmat) – 25
Pull ups – 37
WB – 85
TOTAL: 449