Wednesday 180530
For Time:
-600m Run or Row or 1.5Km A Bike
-21 Push Press 95/65 RX+ 115/75 MRX 75/55
-15 OHS
-9 Over Bar Burpees
Rest 3min
-100 Double-Unders
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-15 Goblet Squats
-9 Over Bar Burpees
Rest 2min
-300m Run or Row or 0.7Km A Bike
-21 Deadlifts
-15 Thrusters
-9 Over Bar Burpees
Rest 1min
-50 Doubles
-21 Wallballs 20/14 10/9′ MRX 20/10 9′
-15 Hang Power Clean & S2O
-9 Over Bar Burpees
Post time to comments.
MRx weights, all rowing, Scaled D/U to singles
6:23
4:18
5:22
5:06
Finish time 27:09 – 6:00 rest = 21:09
RX +
4:10
rest 3 min
9:55
rest 2 min
15:44
rest 1 min
20:16 final time
Wod w/ rowing, 65# BB, 25# KB (still recovering from Murph!) 27:33-6=21:33
Great pic, Pam!!!
WOD as Rx’d w/ running
22:59- 6 = 16:59
Ouch! Get ready evening crew, this one is a burner!!
Thanks! Lol! I like it, too.
Wod rx with assault bike
Time=28:22-6:00=22:22
WOD RX W RUNNING 23:50-6:00=17:50
50 ghd sit-ups
Some handstand work
1 bar muscle up
WOD Rx.
1. 6:53
2. 17:22
3. 27:02
4. 36:07
36:04-6:00=30:04
Awesome job nooners! Miranda you killed it today! – great job!
MRx
1. 5:48
2. 4:09
3. 5:30
4. 6:41
Total Time: 28:08 – 6:00 rest = 22:08
Wod RX
20:03-6:00= 14:03
Garage wod
3 rds
25 cal bike
10 thrusters #95
7:25
Crossfit RTB
14 min amrap
30 Cal Row
20 Burpee Box Jump Over
10 Power Cleans 135#
2 Rounds + 30 Cal Row + 2 BUrpee Box Jump Over.
——
400 meter run
50 SU
20 Super Mans
Wod rx
25:00 – 6:00 = 19:00
Heat killed me
Wod. Rx’d.
27:39-6:00 = 21:39
That’s was miserable…
—
Tabata Abs
WOD with row as prescribed except 20,10 cal AB for 100,50 du and swapped order of first 2 parts so I could use a 55# kb
3:03
11:12 (5:09)
17:57 (4:45)
24:19 (5:22)
24:19 – 6:00 = 18:19
Wod rx w/ rows
23:10-6 = 17:10
55#-Bar- 30#KB- 14lb WB Dubs
600 run 300 row
26:56-6:00=20:56
Brutal
AM – 4 Mile Run
WOD MRX: 23:35 – 6 = 17:35
WOD rx’d
4:40
2:46
4:06
4:09
sprinted most of that 600m w/Tom and then DIED shortly after…those last two rds were slow moving! Great work on that Tom u pushed me way harder then I planned on that run!
Total time=21:41-6:00=15:41
@ Hotel:
100 Burpees
8:13
WOD
As Rx’d with runs
Everything unbroken
4:45
2:47
3:44
3:18
Total time=20:34-6:00(rest)=14:34
WOD
with rows, 25# KB to 9 ft target, 200 singles and 100 singles, 45# for DL and S20, only 15# bar for OHS and thrusters
at time cap I got one of the last 9 Over bar burpees
35:00-6 = 29:00 with 8 burpees short….I might have done the remaining
7 if it hadn’t been so hot!!!
Great job for all of those that went Rx and did these fast times in this heat!
WOD MRx (OHS were performed with Bar and DU’s were replaced by over the bar ski jumps, w/ rows)
35-6 = 29 min
1 mile row
Wod RX+ all runs
23:14-7:00(rested an extra minute) 16:14
WOD Rx with rowing. Only sub was back squat for overhead squat due to injured thumb
25:19 – 6 rest = 19:19
Tabata abs
That was a hot, steamy and still one! Can’t wait for the summer heat!
Wod with bike and row ( no dubs)
Mix of 75 and 95
19:04 ( no rest)