As many reps as possible in 3 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Rest 3 minutes
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Rest 3 minutes
As many reps as possible in 6 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (20/14# 10/9’ Rx+ 11/10’ MRX 20/10# 9’)
40 Box jumps (24/20”, Rx+ 30/24” MRX 20/18”)
50 Kettlebell swings (55/35# Rx+ 70/55#, MRX 45/25#)
100 Double unders
500 Meter row
Rest 3 minutes
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (20/14# 10/9’ Rx+ 11/10’ MRX 20/10# 9’)
40 Box jumps (24/20”, Rx+ 30/24” MRX 20/18”)
50 Kettlebell swings (55/35# Rx+ 70/55#, MRX 45/25#)
100 Double unders
500 Meter row
Rest 3 minutes
For time:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Compare to February 22, 2014.
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Compare to February 22, 2014.
At Home WOD
Substitute the follow exercises if needed:
MU’s=Wall Climbs
T2B=V-ups
WB Shots= Thruster (BB, DB, KB or Odd Object)
BJ=Object to jump or step on
KB Swings=DB or Odd object swings
DU’s=single under or skier jumps
Row=Run or Bike
WOD Rx- substituted run for row
3:00- got through 9 WB’s
6:00- picked up on WB’s. Got through 50 KB swings.
Then all exercises for time-
17:31
*both sets of bar mu’s unbroken
Our station gym was also closed yesterday. Able to borrow a 20# wall ball from it
WOD 25# DBs for thrusters and 35# KB
3:00 got through 20 thrusters
6:00 got through 28 step ups
For time 15:58
HSPU for wall walks
V-ups for TTB
Thrusters for Wallballs
3 min: 17 TTB
6 min: 11 step ups
WOD for time = 18:53
Modifications:
5 HSPU w/4” rise sub for MU
12# WB
19” step ups
200 singles sub for dubs
3 Min – 24
6 Min – 74 (started at beginning)
For Time: 17:56 subbed run for row
10#WB 20”BJ 35#KB
For time
21-15-9
*100 DU’s after each set
-G2O (metal barrel)
-Burpees
-V ups
15:39
WOD
With Bar MU’s, burpees, T2B, Ammo can thrusters (30#ammo and unbroken) for wallballs 30” tree stump jumps, Propane tank swings (19#empty & unbroken), DU’s (unbroken) and 400 Meter run
1: Made it through 30 ammo can thrusters
2: Made it through 20 tree stump jumps
3: 17:05
Very creative Breck!
Wod (Thanks for the idea Sonya!)
Start w/ 1 mile run
50 air squats
50 lunges
100 singles
50 push ups
50 sit-ups
Then
40 of everything except did 80 singles
Then
30 of everything except did 60 singles
20 of everything except did 40 singles
10 of everything except 20 singles
Finish w/ 1 mile run
54:55
Just did the last part for time.
Subs:
wall walks
V-ups for T2B
Thrusters for WB shots (2-25# DB’s)
Jumping squats for box jumps
53# Kb for the KBS
Ran the 500m
14:33
…those thrusters into jumping squats sucked!
LIT….
Home PU Bar is trashing my hands. Decided to give it all a break.
3.15 Mile Run w/ 20# Vest.
29:51
9:28 mile
WOD
5 Ring MU
10 Burpee
20 Abmat Sit ups
30 #12 Wall Ball (size of a large grapefruit) soo sketchy….
40 Box jump 15′
50 DB swings #15
100 DU’s
400M Run
Round 1: 12 WB
Round 2: 34 BJ
Round 3 FT: 13:17
WOD RX*
Subbed 5dips+5strict pullup for 5 MU
14# ball to 11′ target (don’t have a 20#)
Round 1: 11 WB
Round 2: 36 Box jumps
Round 3: 14:59 (did mostly step ups, ankle started bothering me)
[Did wall climbs; burpees; T2B; WB (20#); BJ (24”); KBs (55#); barbell skier jumps; 500 m row]
1st: through 19 T2B
2nd: through 10 BJ
3rd: completed @ 20:08
Wod womens rx
Amrap 1=13 wb’s
Amrap 2=7 BJ’s
Entire thing=19:25
WOD RX w/ Wall Walks
Round 1: 20 T2B (had time to do some WBs but not the desire)
Round 2: 20 Box jumps
Round 3: 15:48
Subbed wall walks with 10 hand rel push-ups subbed wall balls with thrusters 45# bb subbed doubles for 150 singles.
Rd 1-got to 16 thrusters
Rd 2-got to 17 box jumps
Rd 3-18:13
And replaced T2B with V-ups
WOD RX* w/ Ady and Hunter
Did wall walks and subbed wb sit-ups for t2b
70#kb & 400m run
Round 1: 9 wb
Round 2: 31 Box jumps
Round 3: 19:20
Flight Simulator
10-20-30-40-50-40-30-20-10 DUs, unbroken sets
no misses
5:45
CF Huntsville
Continuous running clock up to 25:00
0-5:00 800m run
5:00-6:00 Russian KBS 35# – 34
6:00-7:00 Wallballs 14# 9’ – 26
7:00-8:00 REST
8:00-12:00 600m Run
12:00-13:00 Wallballs – 28
13:00-14:00 Russian KBS – 30ish (lost count)
14:00-15:00 REST
15:00-18:00 400m Run
18:00-19:00 V-Ups – 30
19:00-20:00 WB Burpees – 13
20:00-21:00 REST
21:00-23:00 200m run
23:00-24:00 WB Burpees – 16
24:00-25:00 V-ups – 30
Tabata abs