“Rogue One” by DB
For Time:
-21 Light Saber SDHP 55/35# RX+ 70/55# MRX 45/25#
-21 Jedha Moon Step Ups 24/20″ MRX 20/18
-50 Death Star Doubles
-1 Rogue Bar Muscle-Up RX+ Ring MRX 1 Burpee C2B
-9 Light Saber Swings &
-9 Vader(KB) Squats
-800m Hyperspace Run
-15 Light Saber SDHP
-15 Jedha Moon (KB Goblet) Step Ups
-75 Death Star Doubles
-1 Rogue Bar Muscle-Up
-15 Light Saber Swings
-15 Vader Squats (KB)
-400m Hyperspace Run
-9 Light Saber SDHP-9 Jedha Moon (KB Goblet) Step Ups
-100 Death Star Doubles
-1 Rogue Bar Muscle-Up RX+ Ring
-21 Light Saber Swings
-21 Vader (Goblet) Squats
-Hyperspace 200m Run
RX 18:03
Rogue One
35lb KB work
Singles
Run
1 burpee C2B
Rogue One
35lb KB work
Singles
Run
1 burpee C2B
21:25
WOD with modifications:
Used 55# KB; used 20” box; did single unders (doubled the amount of DU); rowed. Did bar muscle-up
– finished @ 24:02
WOD w/ 70kb, burpee C2B, “running”
34:16
Rx. (55#, run, du, bar mu, 24”)
37:23
WOD with 70# kb, 24in box, ring mu, bike cal for dubs and 2k, 1k and .5k bikes in place of the runs
25:15
Wod rx
19:36
WOD all rx except rowed 21:37
WOD w/ 35# kB, 10-15-20 bike cals for dubs, and burpee pull-ups for bmu, and rows.
25:25
Wod w/ 70# step ups
106# everything else
Through 8 of the last 21 squats at 40 min
wod rx
21:44
fell apart on last set of 100 dubs
Power Snatch: 1@135, 1@155, 1@175, 0@195
Modified Amanda: 19:53
9-7-5
Ring MU
Power Snatch 135# (3-sec pause at knee)
San Francisco Crippler: 16:36
30 Back Squats 225#
1000m Row
Snatch High Pulls w/135#: 10, 10, 10
Row in place of run (1:1 distance)
29:xx?
Oh and of course Burpee c2b instead of MU
6:00am
Master Qualifier WOD#2
For time:
80 bar-facing burpees
4,000-meter row
Time: 20:46
11:00am
Master Qualifier WOD#5
For time:
30 snatches, 135 lb.
30 strict handstand push-ups
Time: 5:32
RX, 28:55 (Run, RMU)
10 rounds
10 burpees
10 lunges
10 push ups
10 sit-ups
Didn’t time it
45 intervals (0:30 row / 0:30 rest)
Avg. 140m/interval
RX, 28:55 (RMU)
Wod RX
18:27
Wod RX+
22:10
WOD: RX’d (70lb KB / 20” box)
32:00