For time:
30 Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
400 Meter Run
30 Kettlebell Goblet Squats
Rest 1 minute
30 Kettlebell Swings
400 Meter Row
30 Kettlebell Goblet Squats
Rest 1 minute
30 Kettlebell Swings
1km Bike
30 Kettlebell Goblet Squats
*Choose order on the run, row and bike*
Had to do this one at home.
MRX (only have a 45lb KB) and did the run all 3 rounds.
Didn’t set the clock, so I penalized myself with an extra 400m run.
Garage
10 mins
Emotm
5 pull-ups-7 pushups- 9 sit-ups
✅
4k bike 6:35
WOD rx run-bike-row
-3:57
-4:15(9:12)
-4:49(15:01)
Total w/ out rest 13:01
Super secret WOD
4K bike: 5:43
WOD Rx+
19:49-2:00 = 17:49
2K row
8:39
—
Wod. Rx’d. (Run/row/bike)
16:39 – 2:00 = 14:39
*16:23 – 2:00 = 14:23
13 mile run
Wod as rxd at home
Row/bike/run
13:33-2:00 rest = 11:33
I think that home 400m is about 4 seconds short of regulation!
Haha! I ran the 400m before and measured, promise! It’s also a hill 😛
4K bike 6:14
Wod rx row-bike-run
15:24
Broke up goblets in 2 sets 21-9
15:24 – 2:00 = 13:24
4K bike: 6:46
WOD: 55# Russian swings
Run-bike-row
5:30-5:40-5:50
17:00 w/o rest
1 mile run : 6:09
Wod RX:
13:40 minus 2 min rest = 11:40
Bike: 3:35
Rest
Row: 8:33
Rest
Run: 13:40
1 mile run: 6:52
WOD Rx as written
Run: 3:13
Row: 4:09 8:22)
Bike: 4:14 (13:36)
13:36-2:00 rest = 11:36
1 Mile Run
6:55
—
Wod RX
Bike/Run/Row
Total 14:40 – 2:00 = 12:40
Did this at home –
*all runs
*53# KB
4:45
4:50
5:09
Total time w/o rest: 14:44
Goblets squats hurt my soul…
1 mile run 7:32
WOD Rx run, bike and row (all unbroken)
14:34-2 rest= 12:34
1 (run): 4:04
2 (bike): 4:19
3 (row): 4:11
KP Extreme Abs Day 1 w/Chrissy and the Smith’s
Ready for MEXICO!!!!!!
Did yesterday’s WOD
21-15-9
Power Snatch 95#
Burpees over bar
T2B
As Rx’d
PS and Burpees were in sets:
21’s-8/7/6
15’s-6/5/4
9’s-5/4
T2B-Unbroken
Time: 7:39
2k row warm up
Wod RX
Bike 3:23
Row 3:45
Run 3:53
Total 13:01-2:00=11:01
Home WOD
EMOM – 20min
-4 burpees
-5 push ups
-6 jumping lunges