June 30, 2017

Friday 170630

For Total Reps

2min AMRAP:

-200m Run or Row or 0.5km A Bike
-5 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max C2B or Ring/Bar MUs

Rest 2min

2min AMRAP:

-5 Deadlifts
-200m Run or Row or 0.5km A Bike
-Max HSPU or Wall Walks

Rest 2min

2min AMRAP:

-200m Run or Row or 0.5km A Bike
-5 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max T2B or Back Roll to Support

Rest 2min

2min AMRAP:

-5 Deadlifts
-200m Run or Row or 0.5km A Bike
-Max Over Bar/Lateral Burpees

Rest 2min

**Repeat all above in same order**

**Mix Up Run Row and Bike**

Post rounds and reps to responses.

DSC_2417

20 thoughts on “June 30, 2017”

  1. WODs as rx’d except did max push-ups in place of HSPUs
    1st AMRAP w/ row: C2B – 10/5 ; total 15
    2nd AMRAP w/ run: push-ups- 30/30; total 60
    3rd AMRAP w row: T2B: 10/10; total 20
    4th AMRAP w/ run: lateral burpees: 12/12; total 24

  2. WOD w/135#, 2 abmats

    Run, 8 c2b
    Row, 16 hspu
    Run, 10 t2b
    Row, 8 ob burpee
    Run, 8 c2b
    Row, 14 hspu
    Row, 8 t2b
    Row, 7 ob burpee

    Fun Friday!!

  3. WOD Rx: Row first AMRAP otherwise all Runs

    Bar MU: 7/2
    HSPU: 14/11
    T2B: 11/2
    Burpees: 11/8

    Total reps: 66

  4. @ Crosfit Gambit (St. Louis):

    WEIGHTLIFTING:

    Strict Press + Push Press, 6 x (1 + 3)

    METCON:

    EMOM 20:00

    Burpees (5 – 10)

    *Choose a number of burpees you think you can sustain for 20 rounds.

    Sustained 10 burpees all 20 rounds

  5. WOD with 155# bike / row
    1st AMRAP w/ row: Ring rows 18-19
    2nd AMRAP w/ bike: Hrpu 20-22
    3rd AMRAP w row: sit-ups 20-19
    4th AMRAP w/ bike: lateral burpees: 13-14

  6. RX+

    WOD #1: Row; C2B 15 and 12
    WOD #2: Run; HSPU 16 and 12
    WOD #3: Row; T2B 15 and 12
    WOD #4: Run; Burpee 12 and 8

  7. WOD
    Rx+

    1. Bike, Ring MU’s=9
    2. Row, Strict HSPU’s=25
    3. Run, T2B=31
    4. Bike, OTB Burpees=15
    5. Run, Ring MU’s=5
    6. Bike, Strict HSPU’s=17
    7. Row, T2B=24
    8. Run, OTB Burpees=15

  8. Wod. Rx’d
    1. Run, Ring MU’s = 5
    2. Run, Strict HSPU’s = 21
    3. Run, BRTS = 6
    4. Run, OTB Burpees = 10
    5. Row, Ring MU’s = 3
    6. Row, Strict HSPU’s = 17
    7. Row, BRTS = 5
    8. Row, OTB Burpees = 8

  9. WOD rx’d
    1. Run, Ring MU’s=8/7=15
    2. Bike, Strict HSPU’s=19/17=36
    3. Run, T2B=23/24=47
    4. Bike, OTB Burpees=9/9=18

  10. RX+

    1.Run,BMU-11
    2.Bike,HSPU-20
    3.Run,T2B-20
    4.Bike,OBB-13
    5.Run,BMU-10
    6.Row,HSPU-15
    7.Run,GHD-17
    8.Row,OBB-15

    Total reps-121

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