Tuesday 181120
“Nikoleta” by DB
3min AMRAP:
– RUN or ROW 400m
-Max Reps Ring Muscle-Ups MRX Max Ring Dips
Rest 30sec
3min AMRAP:
– ROW or RUN 400m (opposite of last)
-Max Reps Bar Muscle-Ups MRX Max Bar Dips
Rest 1min
2min AMRAP:
– RUN or ROW 200m
-Max Reps C2B Pull-Ups
Rest 1:30sec
2min AMRAP:
– ROW or RUN 200m (opposite of last)
-Max Reps Pull-Ups
Rest 2min
4min AMRAP:
– RUN 200m & ROW 200m
-Max Reps Burpee Pull-Ups
Post rounds and reps for each and total for all to comments.
Thanksgiving Schedule is as follows:
Wednesday, November 21st: 6:30pm class is canceled
Thursday, November 22nd (Thanksgiving Day): Closed
Friday, November 23rd: 8:00am and 9:30am classes offered, all other classes are canceled.
Wod
Row = 24 bar dips
Row = 21 bar dips
Bike= strict pull-ups
Bike= kip pull-ups
Row / bike = 15 burpee pullups
WOD Rx: 40 reps
5 Ring MUs (Row)
12 Bar MUs (Run)
12 C2Bs (Row)
5 Strict Pull-ups (Run)
6 Strict Burpee Pull-ups (Run + Row)
Strength at Home: Medium Grip Bench Press
7@195
4@225
2@235
2@255
Modified WOD: Replaced all Run/Row with SkiErg followed by Ring MU into max unbroken Strict Ring Dips:
8/5/7/5/10
“Nikoleta” (aka “expose most of pete’s weaknesses”)
Ring dips
Bar dips
Rest rx’d
Some number of reps…lost the ability to count…and did the bonus burpee during “Roxanne”
Whoops….. not that it matters but
14 pull-ups
16 kipping pull-ups
Rxd and a little extra:
Accidentally ran 600 to start…
5 bar MUs
6 Ring MUs
20 CTB
19 pull-ups
16 burpee pull-ups
So good to see you this morning Derk!
Roxanne- completed all burpees
*
WOD modified. All rows. Did MRX for first 2 AMRAPS
1: max ring dips- 18
2: max bar dips- 21
3: max C2B- 12
4: max pull-ups- 21
5: max burpee pull-ups- 18
Wod RX’D all bike
Ring MU: 11
Bar MU: 12
C2B: 35
Pull Ups: 27
Burpee Pull ups: 20
Total reps: 105
Wod
Run = 22 bar dips
Row = 31 Strict Push Ups
Run = 13 C2B
Row = 13 Pull Ups
Row / Run = 13 burpee pullups
Total Reps = 92
Wod (mod same times work/rest @ home)
Run + 20” bj = 28
Row + 24” bj = 23
Run + 30” bj = 15
Row + pull-up = 23
Run/row + burpee pull-up = 20
Total 108 reps, felt like 500 reps
Rx’d, run first, run/bike on the last 200m/200m
RMU – 7
BMU – 6 or 7
C2B – 10
PU – 22
BPU – 14
50 ghd sit-ups
Wod
1. Run, 17 ring dips
2 Row, 21 bar dips
3. Run, 12 c2b
4. Row, 18 pu
5. 12 burpee pull-up
WOD
As Rx’d with Run/Row
Ring MU’s=16
Bar MU’s=13
C2B=27
PU’s=27
Burpee PU’s=20
Total=103
Roxanne = I owe 4 burpees
WOD run-row-run-row-run-row
Subbed 55# S2O for dips
1 – 14 s2o
2 – 15 s2o
3 – 6 C2B
4 – 9 plu
5 – 6 burpee plu
WOD RX’d all assault bike
Ring MU-16
Bar MU-13
C2B-27
Pull ups-32
Burpee pull up-18
Total 106
WOD w/ all runs
400 1:30 – 6 ring MU
400 1:35 – 10 bar MU
200 1:00 – 15 c2b, ran way past the turnaround by accident
200 :45 – 25 Pull Ups
400 2:03 – 14 burpee Pull Ups
TOTAL – 70
WOD
As Rx’d with Run/Row
Ring MU’s=12
Bar MU’s=13
C2B=20
PU’s=33
Burpee PU’s=15
Total=93
WOD rx’d w/run then row
Ring MUs: 10
Bar MUs: 10
C2B pull ups: 25
Pull ups: 32
Burpee pull ups: 17
Total=94