For time:
100 DU’s
600 Meter run/row or 1.5km bike
75 DU’s
400 Meter run/row or 1km bike
50 DU’s
200 Meter run/row or .5km bike
50 DU’s
400 Meter run/row or 1km bike
75 DU’s
600 Meter run/row or 1.5km bike
100 DU’s
100 DU’s
600 Meter run/row or 1.5km bike
75 DU’s
400 Meter run/row or 1km bike
50 DU’s
200 Meter run/row or .5km bike
50 DU’s
400 Meter run/row or 1km bike
75 DU’s
600 Meter run/row or 1.5km bike
100 DU’s
At Home WOD
100 DU’s or skier jumps, single under or 20 Cals
600 Meter run/row or 1.5km bike
75 DU’s or skier jumps, single under or 15 Cals
400 Meter run/row or 1km bike
50 DU’s or skier jumps, single under or 10 Cals
200 Meter run/row or .5km bike
50 DU’s or skier jumps, single under or 10 Cals
400 Meter run/row or 1km bike
75 DU’s or skier jumps, single under or 15 Cals
600 Meter run/row or 1.5km bike
100 DU’s or skier jumps, single under or 20 Cals
WOD 21:57
Run and DU’s
(On 50’s I went unbroken)
Miss everyone!
500 Meter Run – 2:41
2 Min max dubs 96
WOD – 26:07
WOD as written
(DU’s and runs)
18:20
1.3K bike-1:45
104 DUs
WOD w/bike: Made it through the the set of 50 on the way down and calf locked up…all done
10-1
9-2
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10
KBS (53#)
Goblet Squats (53#)
5:43
2 min max DU’s=145 (2 sets: 100/45)
400 meter run=1:56
WOD
As Rx’d
18:42
WOD Rx’d w/ row
19:33
WOD w/ Row and singles (doubled all DUs)
23:41
My feet hurt.
20 Burpees
1 Mile Run
15 Burpees
400m Run
10 Burpees
200m Run
10 Burpees
400m Run
15 Burpees
1 Mile Run
20 Burpees
Time: 29:50
5 RFT
12 cal bike
12 GHD
9:03 unbroken on GHD, slow walks between equipment
Got some PLU work in while the kids were playing in the basement
15min – EMOM
-strict PLU
45…not bad for a short chubster
This after our family did this one together..
Faith Rx Passion WOD: (they have a home version)
(https://faithrxd.org/2020/03/13/passionwod2020)
For time:
100 Double Unders
800M Barbell Carry (95/65)
100 Burpees
*
Did rx: 22:58
*
After; I did one Max did earlier this week:
21-15-9 (squat clean w/ 115#; Assault Bike cals)
– 11:20
Wod Rx-Running
22:30
Death by Russian KBS@123#
10rds+6
run to Richmond
2:45 Death by PLU
12 rds + 9
run to Richmond
2:40
Wod rx with Assault bike
Time=20:32
Hang Power Clean E2MOM
4 sets of 5 reps: 96-105-125-135
Rest 2 min
Hang Power Snatch
4 sets of 4 reps: 85-95-95-105
Rest 4 min
United in Movement WOD (WODapalooza)
9 min AMRAP
30-20-10
Alt. DB single arm clean and jerk 35# DB
Butterfly sit-ups
Right into
30-20-10
Alt. DB single arm snatched 35# DB
Butterfly sit-ups
1/20 sit-ups at cap
Finished at 10:42
Hand stand walk/push-up work