3 Rounds for time of:
200 Meter run or row or .5km bike
30 Alternating one arm DB snatches 45/30# Rx+55/35# MRX 35/20#
200 Meter run or row of .5km bike (opposite of last)
30 One arm DB OH alternating stationary lunges (switch arms as needed)
3 Rounds for time of:
200 Meter run or row or .5km bike
30 Alternating one arm DB snatches 45/30# Rx+55/35# MRX 35/20#
200 Meter run or row of .5km bike (opposite of last)
30 One arm DB OH alternating stationary lunges (switch arms as needed)
2 DB PS + 2 OH lunge @ 80
WOD rx’d (row/run)
16:29
Skills-
Up to 65
Wod Rx’d with rows:
15:25
Good race Stephen. Probably one of the only times I’ll get to say that
Strength:
Up to 65# on sets of 4 and 2
WOD: RX’d with run and row 16:47
Strength up to 40
WOD w/ rows and 30#
18:46
Strength
Odd: 100m row
Even: Alt DB snatch and 2 OH lunge
10@ 35, 8@ 40, 6@ 45, 4@50, 2@ 55
–
wod rx+
run/row
14:14
Skills-
Up to 80
Wod Rx’d with run/row:
15:26
Great job, Chris.
Skills
Row 21.9 sec
Snatch/OH lunge 30#
21.6
35#
21.3
40#
20.8
45#
20.3
50#
WOD RX 18:24
DB snatch/oh lunge up to #35.
Row 25,24,23,22,21 sec.
WOD w/25# 18:31 (I can’t remember time, but I think this is about right.)
Activator
Rows: 21.5, 21.0, 19.5, 18.9, 18.1
DB’s: 25, 35, 40, 45, 55
—
Wod. MRx. (row/run)
16:01
MRx Shawn? Maybe it’s time to step it up a bit:)
WODrx 20:02
Wod Rx’d with row/run:
19:38
Strenght
up to 100#DB
best row: 14.7
WOD RX (row-run)
18:39
first run in a WOD in 6 months, plenty of walking
Strength & Conditioning EMOM
Rows: 21.4
20.6
19.8
18.6
18.4
*For the DB Snatch/Lunge work I just did 8 DB Snatches/4 OH Lunges w/ #40 DB
WOD MRx+ (40# DB)
*Row and Bike
19:00
fun one! thanks breck
Strength: Alt. DB snatch/ OH lunge
10 DBS/ 2 OHL @ 45#
8 DBS/ 2 OHL @ 55#
6 DBS/ 2 OHL @ 65#
4 DBS/ 2 OHL @ 80#
2 DBS @ 100# (failed OHL)
WOD Rx:
16:21
(I think yesterday’s WOD left the tank half full)
Alternated run/row
Skills-
Used 45#
Wod Rx’d with runs and rows
19:25
**Wasted a little time making sure I wrote the WOD down right**
EMOM for 10 minutes:
100 Meter row=23.2
10 Alternating DB Snatches into 2 One Arm OH Alternating Stationary Lunge Steps@45#
100 Meter row=22.3
8 Alternating DB Snatches into 2 One Arm OH Alternating Stationary Lunge Steps@55#
100 Meter row=21.2
6 Alternating DB Snatches into 2 One Arm OH Alternating Stationary Lunge Steps@65#
100 Meter row=20.3
4 Alternating DB Snatches into 2 One Arm OH Alternating Stationary Lunge Steps@70#
100 Meter row=19.9
2 Alternating DB Snatches into 2 One Arm OH Alternating Stationary Lunge Steps@100#
WOD
As Rx’d with Run/Row
Everything unbroken
Time: 13:58
Strength
Odd min: 100m row
Even min: alt DB snatch to 2OH lunges
40-45-50-55-60
WOD Rx+ w/row/bike
14:05
Tabata abs
35-40-50-55-55
WOD RX+15:30
55-70-70-70-100
Wod rx+ All row
17:39
19
17
16
17
16
WOD
2 rounds
30lb
1 run/3 rows
Strength/Skill
DB Snatch + OHS
10+2@30-8+2@45-6+2@55-4+2@70-2+2@80
WOD w/ row and run
17:03
Row times
18.1
18.9
19.6
20.2
21.0
Skills up to 65lbs.
WOD Rx’d with run/row. Hit time cap before completing lunges of final round.
Skills up to 70#
Wod RX, all row
17:34
Strength up to 70#
WOD rxd
20:18
Strength up to 70#
WOD Rx 2 rnds, MRx 1 rnd w/run/row
24:45