Saturday 150926
Sprint Rounds
3min AMRAP:
300m Row
5 Burpee Pull-ups RX+ 5 Burpee Muscleups
Max Reps KBS 55/35lbs RX+ 70/55 55+ 45/25lbs
Rest 3min
**Repeat 2 more times for 3rds
Post reps for each round and total reps for all 3 rounds to responses.
Saturday 150926
Sprint Rounds
3min AMRAP:
300m Row
5 Burpee Pull-ups RX+ 5 Burpee Muscleups
Max Reps KBS 55/35lbs RX+ 70/55 55+ 45/25lbs
Rest 3min
**Repeat 2 more times for 3rds
Post reps for each round and total reps for all 3 rounds to responses.
1 min max reps, alternating
KB axe swings: 26, 25
Pull ups: 17, 17
Wod Rx’d
Round 1: 25 kbs
Round 2: 23 kbs
Round 3: 23 kbs
Total: 71 kbs
Battle at the ballpark WOD 1 3:06
2 RM OHS from floor 155#
Warm up
RC 4,4
Ring MU 7,5
WOD rx
22,19,21
10 fingertip PU
Rope climbs: 3, 3
Bar mu: 7, 9
Wod as rx’d: 30, 20, 24
74 kbs
No grip work needed!
rope climbs 3,3
bar muscle up, ring MU 5, 3
WOD
12,12,12
70# sandbag clean and front squat practice + 200 sandbag run
Strength
Rope climbs 2/min
Pull-ups 15/min
Wod w/Burpee Pull-Ups and 30# KB
26
24
25
75 Total KBS
1 mile Yog
Did one full rope climb each round and called it good!
Kipping pull-ups 13, 15
Wod: KB 8, 13, 12
Plate carry w 65 wow!
KB carry with 20’s!
Great pic! Looking great, Sydney!
Rope climbs
2/min
Ring muscle ups
7/min
WOD w/4 burpee ring muscle ups
Rd 1: 15
Rd 2: 12
Rd 3: 11
Did 1 rd of 100m plate carry w/15’s and 200m KB farmers w/35’s
Great pic Sydney!
Rope climb – 3/4
Ring MU – 4/3
WOD as RX: 20/20/22 KBS
Grip work – 25# plates / 45# KB
Strength:
Rope climb 10′ 3-3
Ring Rows 20-20
WOD as RX: 15-13-15 KBS
Grip work
2rounds
25# plates
45# KBS
10 FTPUs
Core Development
1 min High Plank
1 min Low Plank
Rope climbs 2/min
Pull ups: 20, 16
Wod: 25,20,15 jumping to the 8′ bar for burpee pull ups
Carried 2 25# plates 100m
2 45# kb 200m
Rope pulls: 4, 4
C2B pull-ups: 10, 10
wod rxd: 15, 11, 12
100m 25# plate carry
200m 55# KB Farmers carry
10 semi fingertip push-up.