Team WOD
14min AMRAP:
-(P1) 12/10 cal Row or A Bike
-(P2) 10 Deads 225/155 RX+ 275/185
-(P1) 10 Deads MRX 185/125
-(P2) 12/10 cal Row or A Bike
-(P1) 12 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-(P2) 10 KB Goblet Squats
-(P1) 12 Russian KBS
-(P2) 10 KB Goblet Squats
**Both working at same time then switch**
Partner with Adrian
Partner race: 10:20
WOD MRx (for me
3 rds+ 5kbs/goblets
Teamed up with David
Calorie Race w/ Bike=6:49
WOD RX+ w/ Row=3 Rounds
EMOM for 10min
odd min: 50 DU’s
even min: 200m row
WOD w/ Russ (I did MRx) – everything unbroken
5rds + 17 (10 DL’s & 7cal row)
Thanks Russ!!
Teammate: chad (Team Chax)
180 cal race (bike): 5:36
Wod rx – bike (chad did +)
4+22
The cal race demolished me
Good work today max you killed it on the bike!!!
I like team “Mad” better
Partnered with Max
Calorie Race on the bike
5:36
Killed it max
Partner Wod I used RX+ max was RX’D /Bike Cals
4 rounds+ 22 reps
Just cruised thought the workout after selling our souls to the Ass Bike and my hamstrings
Partnered w/ Mike:
1000m row (500/each)
KB swings (55#) – max effort until 6 min mark
75 pull-ups
100 sit-ups
100 push-ups
100 goblet squats
50 burpees
200 double unders
Finisher:
2500m row (250m/each until completion)
~42 minutes
Another football lift for me today
Complex: power pull+Squat clean+2 front squats
155-185-205-225-225
Bench
4@175-205-215-230-230
Metcon with jewel: 9:32
WOD Rx row:
Jewel (p1), jim (p2)
4rnds + 9dl&6cal
Metcon (with Maureen)
25 row
20 bike
15 row
12 bike
WOD
4 round + 5 reps
Row
135 lb deads
35 kbs
Did this as a single person workout tonight.
Did 100 cal row straight through – 5:41
*
Did MRx weight for 14 minute AMRAP
12 cal row, 10 DL (186), 12 cal row, 12 Russian KBS (45), 10 GS (45)
– 5 rounds
Assault bike metcon
With Eric
180 cals in 6:15
WOD RX’d with Eric
4 rounds even
With Sabrina
METCON(ROW)
9 min
WOD Rx
4 Rounds
Partnered with Connor
180 calorie race: bike
8:05
WOD (I went 205 DLs Connor went RX):
4 rounds+11 calories and 4 DLs
W/Branson
Metcon: bike 8:05
WOD- 4 rounds, 11 cal and 4 dead lifts.
RX on first 3 rounds, switched to 205# for round 4 and reps on 5th. Back was lit up.
Sorry for the hold up Branson!
W/Asad
Metcon (row): 9:00
Wod RX row: 4 rounds even
Wod at home jenks mile on assault bike
Time=9:50. 5 sec pr
Rest 5mins
Jenks mile on rower trying sub 10mins
Time=10:10. 5sec pr
Ouch!