2 Rounds for time of: (10 minute cap)
400 Meter Run
225’ Sled Push (75’ Sled Push Down, 75’ Back and 75’ Down) 90/45# Rx+135/90# MRX 45/empty sled
Rest 2 minutes from end of time cap
2 Rounds for time of: (10 minute cap)
200 Meter Sandbag Run 80/50# MRX 50/30#
40 Sandbag Front Rack Alternating Lunges
*Athletes choice on order of WOD’s*
3 sets of both – E2MOM
2 min 10 TnG sandbag cleans (80#)
2 min empty sled push
*
WOD rxd
1st did the 2 rds of 400 m run & 225ft sled push (90#)
– 9:23
2nd did the 2rds of 200 m sandbag run (80#) & 40 front rack lunges
@ cap was in 2nd rd of lunges (15 lunges). After cap I finished the remaining 25 lunges.
WOD RX 8:30
200m run w/ sandbag
40 sandbag lunges
WOD MRX 7:23
400m run
Sled push
3 sets of both – E2MOM
2 min 10 TnG sandbag cleans (80#)
2 min empty, 45lbs, 90lbs sled push
*
Wod RX
1st-sandbag run (80#) /40 front rack lunges- 8:07
2nd -400 m run & sled push (90#)
– 9:40
Activator- Participated
Wod Rx’d in following order:
1) sled pushes- 7:40
2) Sandbag lunges- capped at 30/40 into the second set
WOD 1
Mrx
7:19
WOD 2
Rx
9:02
Activator
30# 10 TNG Sand Bag Cleans all 3 sets
Sled pushes 25#/0#/0#
WOD MRX
200m run w/ sand bag
40 Sand Bag Lunges
7:34 30# Bag
400m Run
0# 225 Sled Push
8:32
Attempt #2 at 21.3 & 21.4
21.3
164 reps (29 BMU) same exact reps as 1st attempt. Tie break time 7:13 (2 seconds slower)
21.4
198# (2lb improvement)
Activator MRx
WOD 1 modified:
2 rds
200m run
75’ down & back empty sled
7:12
WOD 2 modified
30# sandbag
1st rd only 10 front rack lunges, 30 w/o weight
2nd rd 10 back rack lunges, 20 w/o weight
9:28
Activator
3 Rounds of each
Alternating E2MOM
150′ Sled Push: Empty sled/25#/45#
10 Sandbag Cleans: 50#
WOD
50# Sandbag: 5:18 (never set the sandbag down)
45# Sled: 7:30
Activator MRx – 45lb sled pushes & 50lb Sand Bag TnG Cleans
WOD 1 MRX (sled pulls – 45#):
6:23
WOD 2 MRX (sand bags – 50#)
6:44
fun class – thanks breck!!
Activator
10 Sandbag cleans – 30#
150′ sled push – 50# x 3
WOD mrx both
Sandbag – 8:33
Sled – 8:54
Sled 25-45-50
Sandbag 50# 12 reps per round
RX
400 m/sled: 7:51
200m/lunges: 8:56
3 sets of both – E2MOM
2 min 10 sandbag cleans (50#)
2 min empty sled push
WOD- started Rx’d then dropped to MRX
Sandbag: 15 lunges in 2nd round
Sled: 1 sled push in 2nd round
Sheesh!
Activator
3 Rounds of each
Alternating E2MOM
150′ Sled Push: 45#
10 Sandbag Cleans: 50#
WOD
50# Sandbag: Capped 20 lunges in the 2nd round (set the sandbag down often)
45# Sled: Capped 75′ into 2nd round
Activator
Sleds: 25-50-55
Cleans: 10 RX, skip, skip
—
WOD 1 MRX (run/sleds):
7:38
WOD 2 MRX (SB run/lunges)
8:35
Activator
Empty sled
10 sandbag cleans (took one bag out)
WOD
(Run/empty sled)
My time was called at either 7:46 or 7:56 (couldn’t really hear her) she didn’t know I had 1 more sled to go so probably
8:10-8:15
(sandbag run(one bag removed)/lunges)
8:07
Activator
3rds 10 sandbag cleans
3rds 75’ sled push 20#/25#/25#
WOD Rx
1st 200m sandbag carry and 40 FS lunges: 7:41
2nd 400m run and 225’ sled (45#): had 75’ left at cap; finished at 10:37
KP Summer abs
3 sets of both – E2MOM
2 min 10 TnG sandbag cleans (80#)
2 min sled push *empty sled – last 2 pushes w/45#
WOD RX’d
2 rds of 400m run & 225ft sled push
– 9:30
2rds of 200 m sandbag run (80#) & 40 front rack lunges – @ cap was in 2nd rd of lunges (17 lunges).
Warm up w/50# sandbag, 45# sled
WOD 1: 50# sandbag
8:53
WOD 2: 45# sled
9:01
400/Sled – 7:22
Sandbag/Lunges – 21 lunges into the second round
Modified activator:
138cals AAB, legs only
Mod Wod:
2rft 400m run
40 back rack SB alternating lunges 64#
(~8:37)
4rft 200m run
20 back rack SB alternating lunges 48#
(Capped after 4th 200m run)
Unbroken
Activator- participated
400/sled @ MRX
6:37
—
SandBag/lunges @ Rx
Capped 33 lunges on round 2
Activator
Sled empty/10/35
10tng PC @ 65#
wod
200m run + empty sled = 6:00
200m run + 40 barbell front squats = 7:20
first day back in 10 days, easing into it
WOD RX 7:02
200m run w/ sandbag
40 sandbag lunges
WOD w/25# plate 8:38
1km bike
Sled push
200m run w/ sandbag
40 sandbag lunge
RX’d 7:47
400m run
Sled push
RX’d 9:16
Activator
3 sets of both – E2MOM
2 min 10 TnG sandbag cleans (50#)
2 min 45# 150’ sled push
Wod
2 rft 400m run- 225’ 45# sled
8:30
2 rft 200 m 50# sandbag run/walk- 40 50# alternating lunges (finished 1st rd, mod. 2nd round w/ 28 alt lunges, no weight) 10min