September 9, 2016

Friday 160909

Feel the Burn not Berm

4 RFT: 
-600m Run
-20 Burpee Box Jumps/Step-Ups 24/20″ MRX 15 Burpee Box Jumps/Step-Ups 20/18″

Post time to responses.

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19 thoughts on “September 9, 2016”

  1. Skills x 10 mins
    Odd 5 bar dips + 10 HR push-ups
    Even 15 military anchored sit-ups

    wod
    4 rds with
    1.5 km assault
    20″ burpee step ups
    (Geriatric version)
    17:30

  2. Skills 10 min EMOM
    Odd min: 4 bar dips & 5 hand release push ups
    Even min: 15 GHD sit-ups

    WOD
    4 rds
    600m Row
    15 Burpee Box Step-ups 20″
    22:57

    TGIF!! 😀

  3. 4 full bar dips with yellow band & 8 HRPU
    15 anchored sit ups X 10 min
    Wod had to stop at 19:43 since I was seeing 2 of Breck!

    2 weeks in OKC killed me

  4. Love the skills session!
    Odd: 4 ring dips & 10 hrpu
    Even: 15 ghds
    Wod w/ 1.5k bike
    19:10
    Thanks for suffering next to me Calli!

  5. 10 min EMOM
    Even: 15 GHD sit-ups
    Odd: 5 parallel bar dips + 10 HR push-ups
    *
    WOD: 4RFT – 600 m row + 20 burpee box step ups (24)
    23:38

  6. Skills
    Even: 4 ring dips
    Odd: 15 GHD’s
    WOD w/1.5km assault bike
    24:25
    That bike was NO fun…first time to ride for distance..never thought there would be something worse than rowing and running for me..might have found it!

  7. Skills x 10 mins
    Odd: 15 GHD’s
    Even: 15 push-ups

    WOD:
    4 rds with
    (2) 600m row & (2) 1.5 km assault
    24″ burpee box jumps (24″)

    20:22

  8. Skills 15 GHD except last two rounds did 12 \ 10
    5 ring dips 10 HRPUsh up
    WOD with 20″ box 2 rounds run 2 row – 24:23

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