21-15-9
Box Jumps 24/20” Rx+ 30/24” MRX 20/18”
Kettlebell SDHP 55/35# Rx+ 70/55# MRX 45/25#
Rest 2 minutes
21-15-9
Row (calories)
Kettlebell Swings
Rest 2 minutes
21-15-9
Burpees
Kettlebell Goblet Squats
*Athletes choice of order*
21-15-9
Box Jumps 24/20” Rx+ 30/24” MRX 20/18”
Kettlebell SDHP 55/35# Rx+ 70/55# MRX 45/25#
Rest 2 minutes
21-15-9
Row (calories)
Kettlebell Swings
Rest 2 minutes
21-15-9
Burpees
Kettlebell Goblet Squats
*Athletes choice of order*
Turkish get up practice
Just used 55
WOD Rx’d
Box jumps/SDHP
Burpee/Goblet squats
Row/KBS
19:03-4:00=15:03
Turkish get ups- 70# KB both arms
Wod Rx-
Burpee/goblet squat-4:38
Box jump/SDHP- 3:31
Row/American swings- 4:29
16:38-4:00=12:38
*all reps unbroken
17:54 – 4 minutes = 13:54
Turkish get up:
55# KB both arms
60# DB left arm completed but got half way with right arm and almost dropped on my face, yikes
–
wod as rx’d (order as written)
15:19 – 4 = 11:19
8 mile run
Turkish get-ups: #55 KB
*
WOD: final finish time was 16:17 (-4min= 12:17)
WOD 1 (rx) Row cal & KBS- 3:44
WOD 2 (rx) Burpee & KB goblet squats- 5:10
WOD 3 (modified BJ) Box step-ups (24”) & KB SDHP- 3:23
Turkish Get-ups
70# KB both arms
—
Wod. MRx
16:14 – 4 = 12:14
Turkish Get-ups 35#
WOD reverse order 17:15 – 4 mins = 13:15
(RX weight but did step ups)
Turkish Get-Ups: Did not participate
WOD RX’d
14:51-4:00=10:51
*in order written*
TGU: 35#
WOD #35
KB reverse lunges 19:45-4=15:45
Turkish getup: 35#, 55#, 70#, 80#(f left arm)
WOD 70# kb, 24” box
28:32
Strength: KB Turkish Get Up
Up to 70# KB both arms
WOD Rx:
Burpees/ Goblet Squats – 4:06
Row/ KB Swings – 4:19
Box Jumps/ KB SDHP – 3:42
Finish: 16:07 – 4:00 (rest) = 12:07
Post 1 mile run
1 mile run – For the strength
Wod Rx (A few step ups but mostly jumps)
16:38 – 4:00 (Rest)
12:38
10 Minutes to establish max Turkish Get-Up
35/55/70/80 all sets with each arm
WOD
As Rx’d
Everything unbroken
From the bottom up
Burpee/Goblet Squat=3:59
Row/KBS=4:50
BJ/SDHP=2:34
Total time=15:23-4:00(rest)=11:23
TGU
35-45-55 (2)- 70 each arm
WOD Rx as written
16:04-4 rest= 12:04
Tabata abs
BJ/KBSDHP 3:15
Row/KBS 4:37
Burpees/KBGS 4:12
WOD MRX from the bottom up
4:34
5:42
2:57
Total time 17:13-4:00=13:13
Turkish get ups 10-13-15
WOD 3 MRx (burpee/goblet sq)
7:24
WOD 1 w/25#KB, 18” step ups
4:50
WOD 2 MRx
6:33
TGU – 70# KB and empty barbell
WOD rx
BJ and SDLHP – 3:33
Burp / KB Gob Squat – 4:59
Row / KB Swings – 5:00
17:32 – 4 = 13:32
10 Minutes to establish max TGUs
35/45/55/70/80 – each arm
WOD, Rx’d
BJ/SDHP=3:33
Row/KBS=5:53
Burpee/Goblet Squat=7:50
Total time=21:16-4:00 (rest)=17:16
Turkish get ups:
45, 55 failed L arm
WOD: Mrx
23:47 -4:00 = 19:47
TGU: #80. failed 44kg on the way down.
WOD Rx 22:00
Turkish get up – 70# right arm only
——
Wod RX
17:36 – 4:00 = 13:32