Monday 161212
For Time:Â
-250m Row
-21 Thrusters 95/65 RX+115/80 MRX 75/55
REST 2min
-200m Run
-21 C2B Pull-Ups MRX Pull-Ups
REST 2min
-500m Row
-15 Thrusters
REST 2min
-400m Run
-15 C2B Pull-ups MRX Pull-Ups
REST 2min
-1000m Row
-9 Thrusters
REST 2min
-800m Run
-9 C2B Pull-ups MRX Pull-Ups
**Athletes can start with run or row portion**
Post total time minus 10 minutes of rest to responses.
WOD Rx:
3:04, 2:54, 3:42, 3:50, 5:14, 5:18
Total: 24:22
WOD with 75lbs 30:27
12 pull ups
Core development
Shout out to Pete for the motivation
WOD – did pull-ups instead of C2B, 95# for thrusters, assault bike in place of runs (0.5k, 1k, 2k)
31:01- 10 minutes of rest= 21:01
Max set of pull-ups = 16
WOD w/55#
250m Row/21 thrusters = 2:27
500m bike/21 pull-ups = 2:59
500m row/15 thrusters = 3:18
1000m bike/15 pull-ups = 3:21
1000m row/9 thrusters = 5:48
2000m bike/9 pull-ups = 5:04
Total: 32:57 – 10 min rest = 22:57
Finisher:
60 military abmat sit-ups
30 GHD sit-ups
Max pull-ups = 35 reps….thanks Adam for setting a goal # for me to try and accomplish
WOD as Rx’d = 32:18 – 10 = 22:18…..rough WOD w/ all those C2Bs!!!
Pull-ups: 52 (7 rep pr)
WOD Rx: 27:29-10:00
17:29
Wod. Rx’d
30:05 – 10:00
20:05
Max Pull-ups: 53 (2 rep pr)
WOD rx’d w/hang clean to push press and assault bike instead of run
29:15- 10:00= 19:15
Core Development
Max pu 22
Wod mrx
31:31-10:00
–
21:31
–
Wod rx
27:52 – 10:00 = 17:52
Max rep PLU – 20 reps (4 rep pr)
WOD:
75# Thrusters
PLU’s in place of C2B
All Row
30:47 – 10:00 = 20:47
Great noon class! Have a great afternoon!
Max Pull-ups – 40
Wod as Rx’d:
30:48 – 10:00
20:48
Two real deal studs getting after it. I always feel privileged when I get to coach these two gentlemen at 5am. Way to get after it Jim and BP!
–
Everything felt hard and heavy today and flat out hurt, but I did not quit nor stop!
C2B = 35 reps
WOD RXd = 20:52
The runs about killed me but I did not walk ever. It hurt real bad and I kept telling myself if I stop a sniper will shoot me. I did not stop because I was hurting so bad I believed myself. Can’t wait to get a new motor reinstalled as this one is shot.
–
GHD and Butterfly sit-ups complete!
WOD w/ 95# and Pull Ups
29:56-10:00=19:56
Unbroken pull-ups = 30
WOD Rx–
30:59 – 10:00 = 20:59
Max reps pull ups
30
WOD rxd
33:20 – 10:00 = 23:20
Unbroken pull-ups = 21
WOD did pull ups not C2B
31:54
Max pull-ups: 35
WOD as Rx’d: 21:03
Core: 100 butterfly sit-ups.
Pull-ups: 35 (15 rep PR)
Wod w/ pull-ups
31:10 – 10:00 = 21:10
Pull ups-46 reps
WOD as RX’D
27:53-10:00
17:53
Pull-ups 21
WOD RX – 32:35
Max rep pull-ups 30
WOD with pull-ups 32:06-10 22:06
Pull-ups: 26 PR by 9
WOD w/pull-ups
I also did a 500m row/9 thrusters/500m row by mistake
32:00-10=22:00
Max rep pull-ups=56 (I believe this ties my PR)
WOD
As Rx’d
Time: 26:56-10 minutes of rest=16:56
Wod RX
29:36 -10 = 19:36
Core
30 GHD
Pull-ups: 25
Wod as rxd (except I made a doozie & did regular plu’s for 21 c2b bahh)
17:44
Core
Wod
With row and 115# front squats
and bike / burpees
27:44-10=17:44
Pull-ups – 30 reps
WOD RX: 31:01
Pull ups – 32
Wod rx 95# c2b
29:45 – 10
19:45
WOD w/ rows & assault bike:
28:48 – 10:00 = 18:48, tough one
GHD’s and stuff
100 butterfly sit-ups at home, oops