For Time: (40min cap)
-1 Mile Run or Row or 4km A-Bike
-10 Burpee T2B
-20 HSPU or 20 S2O 155/105 135/95 115/75lbs
-30 KB Goblet Lunges 70/55/35/25#
-40 Pull-ups
-50 Sit-ups (ab-mat un-anchored)
-60 KBS 70/55/35/25#
-1 Mile Row or Run or 4km A-Bike (opposite of start)
*This WOD is NOT to be partioned*
*Can Start at Top or Bottom*
Rx. Run first, row last w/hspu and 70#kb
Finished 1600m row right at time cap!
Strength: Back Squat
5 sets of 3@225; no issues with my back this time
WOD: Ledesma (first time)
20-Minute AMRAP
5 Strict Parallette HSPUs
10 Toe Through Rings
15 Med Ball Squat Cleans (20#)
4 rounds + 5 HSPUs
Modwod 35kb,subbed ghd for hspu
Bike-row
26:42
Home WOD
For time
25 Burpees
100 push-ups
200 sit-ups
300 squats
25 burpees
26:08
WOD with 35# KB, 1 ab mat for HSPU, rowed both miles
29:50
Wod w/ run, hspus, 106#KB, row
1000m row at 40 min
Row/bike, 85# S2O, 35# kB, GHD’s for sit-ups
39:38
Run/Row
2 a mat HSPU
55# KB
36:32
Wod w/ 55# kb
95# for S2O
Ran both – 1st mile – 6:23
2nd mile – Not sure
28:43
Wod RX
Run/row 55#KB
Top to bottom
24:55
1 mile Run
10 T2B
HSPU with 1 abmat & 15lb plate
Air squats instead of lunges
1/2 kip PU & 1/2 strict with red band
35lb kb swings
Only 2.2km on bike
Wod. Rx’d. Run/Row. Bottom up. 55#. Strict HSPU
28:56
Did WOD at home:
1600 meter row for both; chose S2O (115); used 45# KB; did unachored situps.
Finished @ 28:31
45 minute run at Turkey mountain
5 rounds:
4 minute assault bike (~50cal/round)
600m Row
WOD: 32:10
Run 1 Mile
10 burpee T2B
20 S2O (155lbs)
30 KB goblet lunges (70lbs)
40 pull ups
50 sit ups
60 KB swings (70lbs)
Row 1 Mile