Saturday 171223
“The Jingle Bell Grinch” by DB
For Time:
-800m Run
– 80 Jingle Bell Swings 55/35# RX+ 70/55# MRX 45/25#
-800m ROW
-80 Double-unders
-600m Run
– 60 Jingle Bell Squats
-600m ROW
– 60 Double-Unders
-400m Run
– 40 Jingle Bell Swings
-400m ROW
-40 Double-unders
-200m Run
– 20 Jingle Bell Swings
-200m ROW
– 20 Jingle Bell Lunges (alt legs/stationary)
-100m Run
– 10 Jingle Bell Swings
-100m ROW
– 10 Jingle Bell Lunges
Post time to comments.
HOLIDAY SCHEDULE
Saturday, December 23rd: Regular schedule
Monday, December 25th: CLOSED –Merry Christmas CFJ!
Tuesday, December 26th: 4:30pm, 5:30pm & 6:30pm Classes are Canceled. All Regular Morning Classes 5:00am, 6:00am, 9:30am and 12:00pm Will Be Offered.
12 min amrap:
10 DB rows ea arm 30#
25 Russian twist 9# ball
25 sit ups
7 rds + 12 sit ups
Core:
1 min hi plank hold
1 min low plank hold
1min hi plank hold
Just finished 40 du at 45:00
30 ghd sit-ups
30 hip extensions
WOD with 35#, all rows, subbed assault bike for DU’s
43:12
WOD Rx’d (all rows): 38:12
Wod RX (bike-row)
33:19
Wod RX’D row then bike
32:40
Wod rx bike/row mix
38:30
WOD @1/2 Rx reps
22:30
Considering half the reps took me half the time, its safe to say I would not of beaten the time cap
WOD as rxd except did lateral barbell skier jumps in place of DUs
Did row/assault bike. Started with row first. Assault bike distances were 2k, 1.5k, 1k, 0.5k, 0.3k
*
35:27
Wod as rx’d w/20,15,10 burpees in place of dubs
43:59
16 mile run
KO in OK wod run through
wod as rx
half the reps until the 200/20’s rep scheme.. 22:01
WOD
With assault bike substitute for runs.
Time: 35:19
WOD rx’d w/bike and row
41:13
Wod rx with bike for runs
31:48
WOD MOD with #25KB, Row/Row , Air Squats, Lunges x20 no weight,
44:14