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
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!
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
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!! 😀
EMOM
Even: 4 bar dips/8 HRPU
Odd: 10 hip ext
WOD as Rx’d
20:51
Great job, nooners!
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
EMOM
Odd: 15 GHDs
Even: 4 strict bar dips/ 8 HRPU
WOD as Rx’d
1 run, x3 bike
22:47
I did 1.6k on bike (x3). Oops!
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!
10 min EMOM
Even – 10 GHD
Odd – 5-10HSPU (HOA Standard)
Wod rx: (all step ups)
21:22
Skills
Odd: 4 strict ring dips + 10 hrpu (10 pu after 2nd rd)
Even: 15 ghd (10 after 2nd rd)
WOD rx’d
20:07
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
skills and WOD (what Stone did) 18:30
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!
Skills —
Odd — 5 bar dips / 10 HRPU
Even — GHD 15-12-10-8-7
WOD Rx — 22:09
Wod Rx 18:09
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
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
WOD as Rx’d = 21:33
Skills: 12 ring push-ups & a mixture of anchored sit-ups and ghd’s to parallel
WOD as rx’d 24:59
W/ step-ups