June 9, 2017

Friday 170609

Based on Regional Event 3 2017
For Time:
-50 DB/KB OH Lunges (alt/stationary) or 100- ft. DB/KB OH Walking lunges 53/35 DB/KB RX+ 80/55 DB or 70/53KB MRX 45/25
-100 Doubles
-50 Wallballs 20/14 10/9′ RX+ 30/20 10/9′ MRX 20/14 9′
– 5 Rope Climbs 15′ RX+ 10 Rope Climbs 15′ MRX 5 at 10′ or 3 at 15′
-50 Wallballs 20/14 10/9′ RX+ 30/20 10/9′ MRX 20/14 9′
-100 Doubles
-50 DB/KB OH Lunges (alt/stationary) or 100- ft. DB/KB OH Walking lunges 53/35 DB/KB
RX+ 80/55 DB or 70/53KB MRX 45/25

Post time to responses.

DSC_2094

22 thoughts on “June 9, 2017”

  1. Super Scaled Version:

    100′ OH walking lunges w/15#DB
    50 D/U
    25 WB 10#
    3 10′ rope climbs
    25 WB
    50 D/u
    100′ OH walking lunges
    time = 13:16

    2 x 800m run w/2 min rest between

    TGIF!

  2. 2 k bike
    12 wb, 14#
    600 m row
    12 wb
    1.5 k bike
    12 wb
    400 m row
    12 wb
    1 k bike
    12 wb
    200 m row
    12 wb
    .5 k bike
    19:10

    2min sit-ups=51

  3. WOD as hernia rxd

    50 box step ups (20# db)
    200 singles (bad choice)
    25 wb squats (12#)
    25 db press (20#)
    10 mod rope climbs
    25 db press
    20 cal assault bike
    50 box step ups
    25 wb squats

  4. WOD rx’d+ w/55#DB, 20#WB, and 10 RC
    30:05
    wowzers was that 55#DB HEAVY especially on the last 50m of lunges. Thanks Breck and Mere for making me do rx’d+ that was good for me!

  5. Wod as rx +
    55# db then switched to 50# on second lunge
    All else rx +
    24:43
    Felt good to be back at cfj!

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