5min AMRAP:
-600m Row/Run or 1.5km A-Bike
-6 Bar/Ring MUs or 12 C2B or 18 Pull-Ups
-Max KBS 70/55# or 55/35# or 45/25#
Rest 3min
4min AMRAP
-400m Row/Run or 1km A-Bike
-20 KBS
-Max Bar/Ring MUs or C2B or Pull-Ups
Rest 2min
3min AMRAP
-200m Row/Run or 0.5km A-Bike
-4 Bar/Ring MUs or 8 C2B or 12 Pull-Ups
-Max Russian KBS
Strict Weighted C2B Pull-up=55#
Strict Weighted Pull-up=105#
Max Unbroken Strict Pull-ups=25
WOD
With Runs, 70# KB and Ring MU’s
AMRAP#1=42 KBS
AMRAP#2=9 Ring MU’s
AMRAP#3=42 Russian KBS
Total Reps=93
Worked on strict chest to bars
WOD with rows, 55#, C2B
#1: 10
#2: 5
#3: 23
Couldn’t do pull-ups today because of Annie with GHD’s on Tuesday
WOD w/assault bike, 35#kb, ring row
1. 24 KBS
2. 16 ring rows
3. 35 RKBS
Happy birthday Jacee!!
Skills: practiced strict pull ups and static hold with chin over bar
All rowing
WOD 1 – mod to 6 pull-ups, 23 KBS
WOD 2- 7 pull-ups
WOD 3 – mid to 4 pull-ups, 43 lbs
Wod rx w runs and bar mu
56
13
44
Total 113
…..ummm, that’s just ridiculous! Great job!
First time ever- 4 connected strict pull-ups
WOD- C2B and 35# KB
31
18
34
Killed it Jamie!
Thanks guys! Wish I could keep up with y’all on the runs!
WOD w/ bike, 55# KB and Ring Muscle Ups
1. 17 KBS
2. 5 RMU
3. 58 RKBS
Strength:
Worked on weighted C2B
Max Unbroken Strict Pull-ups=16
Wod w/ runs and C2B and P/U, 55# KB
37
16
23
Strength & Conditioning:
EMOM for 11min
*First 5 min: 3 Tire Flips
*Last 6 min: 4 Tire Flips (325# Tire)
Max Strict PLU = 11
WOD w/ 55# KB & C2B/PLU
1. 28 KBS
2. 16 PLU’s
3. 24 RKBS
Total: 68
thanks breck
Wod w/ 55# KB and BMU’s
1. 41
2. 8 BMU’s
3. 52
Total 101
Worked on strict c2b & pu
Max set strict pull-up: 10
WOD Rx 55#, c2b, rows
1. 30 kbs
2. 10 c2b
3. 31 rkbs
Strength:
C2B: #54
PU: #84
Max Strict PU: 21
WOD Rx (Bike, #55 KB, BMU)
1. 46
2. 11
3. 46
Total: 103
Skill
Weighted c2b 35#
Weighted Pu 80#
Max strict Pu 8
Wod rx (bmu/bike/55kb)
1. 56 kb
2. 8 bmu
3. 53 kb
Total 117
Weighted strict c2b- 55lb
Weighted strict pu- 92lb
Max strict pu- 20
WOD- rx w/ 70# kB and bar mu’s
29 American swigs
3 bar mu’s
29 Russian swings
61 total reps
*All running
Strength from yesterday + 7 ring MU
FS 105-125-145
S2O 105-125-145 (f 2x)
OHS 105-110-115
WOD 35#, row, pull-up
1. 29
2. 22
3. 26
Weighted pull up 1@106
Weighted C2B 1@55
10 strict pull-ups
Wod RX’D Bike/ 70lb KB/Ring MU
max KBS : 43
Ring MU : 10
max Russian KBS : 41
Total reps: 94
Fun one today
6:00 class
55# C2B
75# PU
Strict PUs 10
Wod RX (bike, ring MUs, 55kb)
1. 20 KBS
2. 5 ring MUs
3. 50 KBS
9:30 class
55# C2B
75# PU
Strict PUs 10
Wod RX (row,ring MUs, 55kb)
1. 23 KBS
2. 5 MUs
3. 35 KBS
Wod, 55kb, row row run, Ring MU, Pu, PU
500m ski erg and 12 Ring MU for skill
1. 45 American swings
2. 32 PU
3. 27 Russian swing.
WOD w/ 55# KB, C2B & Rowing
1. 41 KBS
2. 18 C2B
3. 41 RKBS
Total: 100
WOD with all rows- pullups and 25# KB
31 KB swings
24 pull-ups
38 Russian KBs
Strict weighted C2B
30#
Strict weighted pull up
60# (made 65# kipping)
Max set strict pull ups
15
WOD rx’d w/rowing 35# and ring MUs
30 KB
5MUs
41 Russian swings
Worked on jumping into a strict PLU and negatives
Wod w 55# KB, rowing, and scaled plu to the # of c2b
21 KB
4 plu
18 KB