AMRAP in 10 minutes:
Max Calorie Row or Bike
*Every minute on the minute 10 Push-ups*
Right into
AMRAP in 10 minutes:
Max Rep Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
*Every minute on the minute 10 Box jumps 24/20” MRX 20/18”*
**Athletes choice on WOD to start with**
5 sets of 3: 135, 135, 155, 175, 195
*
WOD rxd:
1st AMRAP: Push-ups/ max cal row- 116 calories
2nd AMRAP: Box jumps / max KBs- 33 KBs
Bench:
3 @ 255, 4 x 3 @ 275
WOD Rx’d (KBS first)
95 KBS
83 row cals
Bench – 85, 85, 95, 95, 100
WOD #1 – Rx – 65 Cals
WOD #2 – Box step up – 147 KB swings
5 sets of 3: 185, 205, 225, 225, 225
*
WOD RX:
1st AMRAP: Push-ups/ max cal bike – 96 calories
2nd AMRAP: Box jumps / max KBs- 63 KBs
Bench press up to 110 (thanks for remembering for me Mel)
WOD
10 pushups
Max row cals 61
10 box step ups
Max 35# KBS 108
Bench x 8 each set with 75# DBs
Wod
100 pushups and Row 122 cals
100 stepups ( 20” box) and 102 kb swings
Bench press
4 sets of 3 @ 140# (87%)
1 set of 3 @ 145# (90%)
–
Wod As rxd
1) 165 kbs
2) 86 cal (row)
Total 251
Bench press
4 sets of 3 @ 225#
1 set of 3 @ 205#
–
Wod As rxd
1) 106 kbs
2) 116 cal (row)
Total 222
Bench press
115-115-115-115-2 reps@125
10 push-ups/row
52 cals
10 step-ups/KBS@35
126 swings
Bench Press
E2MOM
5 Sets of 3@225# with pause at chest
WOD
As Rx’d
1: BJ/KB=120 (box jumps and KB swings unbroken with 12 swings every round)
2: PU/Row=105 Calories (1656 meters with push-ups unbroken)
Total=225
No Bench – 1 mile run instead
—
Wods. Rx’d. (BJ/KB’s first, then PU/Row)
80 K-Bell Swings
101cals on Row
Total = 181
Strength
3@255#, 3@255#, 2@255#, 3@245#, 3@225#
WOD:
1. MRx 45#/20”stepups: 100kbs
2. W/bike and strict pushups: 28cal
Bench 185 across
Wod rx
1. KB 99
2. Cal 95
Total 194
Bench Press
3ea@ 75-85-95-105-115
WOD w/ 8 push-ups and step-ups
1: BJ/KB=102
2: PU/Row=65 cal
167 Total
Fun one! Thanks for lifting with me, Tammy!
Bench
85-95-105-115-125
WOD
1. box jumps rounds 1-6, step ups 7-10, 100KBS
2. 10 pushups rounds 1-6, 6 pushups 7-10, 58 cal
Strength & Conditioning:
E2MOM – 5rounds
3 BP (155#)
10 Burpees
*Thanks Corbin for letting me lift with you – great work!
WOD – RX
1. BJ’s/KBs – 66 total Kbs
2. PU’s/Cal Row – 75 total cals rowed
Total: 141
fun class! thanks breck! Great jams!
Bench 185 across
Wod rx
1. KB 60
2. Cal 56 (AB w/ 20 second burner (still dead)).
Total 116
8.86 mi hike @ Brazos Bend State Park
3 hours
Bench
3@195,225,245,245,245
Wod RX
1. 120 calories
2. 103 kbs
Strength
Bench up to 215#
—-
Wod RX
115 cal row
57 KBs. Yep.
Total = 172
Wod As rxd
168 kbs
Then died on ground for over a minute
50 cal row COOL DOWN instead of wod 2
that is all. Kudos to all who finished the workout.
Strength: Bench Press
3@225-245-265-275-225
WOD Rx as written
151 Cals
103 kbs
Total: 254
Bench:
3×185, 205, 205, 225
1×235
WOD RX:
KB – 80
Bike cals – 63
Strength
Sets of 3 BP
95-115-125-145-150
WOD
KB- 158 W/35# (but went to step-ups in round 7)
Cal- 73 (didn’t get ONE calorie the first round because i was flailing around trying to get 10 push-ups – haha!) and went to 5-6 push-ups by round 4 to have some time to row.
Just a complete crap show. 😉
Strength:
bench press –
3 x 185, 205, 215, 235, 240
WOD:
Box Jumps & KB swings: 102
Push-ups & row for cal: 85
* RX’d
Bench:
4×165, 185
WOD RX:
Row cals – 115
KB – 55
Total: 170
WOD:
Push ups: 10, 10, 8, 8, 8, 8, 6, 6, 6, 6
Row calories: 70
Box jumps: 10 each
Kettlebell swings: 12,10,10,10,10,10,10,10,10,11
30lb kettlebell
Total: 173
Back Squats
125/175/195/215/225
WOD
100 push ups/63 cal row
50 box jumps/50 box step ups/ 55 kbs