Running, Rowing, and Double-under Sprint Sets
1min AMRAP:
-Run 200m & Max Thrusters 95/65 MRX75/55
1min AMRAP:
-Row 200m & Max Over Rower Burpees
1min AMRAP:
-50 Doubles and Max SDHP
3min AMRAP:
-Run 400m & Max Thrusters 95/65 MRX75/55
3min AMRAP:
-Row 400m & Max Over Rower Burpees
3min AMRAP:
-100 Doubles and Max SDHP
1min AMRAP:
-Run 200m & Max Thrusters 95/65 MRX75/55
1min AMRAP:
-Row 200m & Max Over Rower Burpees
1min AMRAP:
-50 Doubles and Max SDHP
1min REST after All AMRAPS
WOD as Rx’d:
Thrusters: 3, 20, 0 = 23
Burpees: 5, 12, 3 = 20
SDHP: 10, 21, 9 = 40
83 reps
Hotel WOD
5k run (treadmill)
37:20
…slow and steady
WOD: MRX’d
Thrusters: 3/18/1
Over the Rower Burpees: 6/15/1
SDHP: 8/10/5
Total reps: 67
Wod w/ mods – FS for Thruster, Push-ups for SDHP, SkiErg for Dubs:
FS/Burps/PU
1) 3/5/14
2) 14/14/30
3) 1/4/18
MRx: (Assault Bike for round 2 and round 3 instead of DU’s 20 and 10 Cal)
Thrusters: 4/11/0
OBB: 5/12/3
SDHP: 4/14/1
ORB not OBB
MRx weight & Single unders first 50 and 100; third set did 25 doubles and 25 singles
Thrusters: 0/6/0
SDHP: 10/20/5
ORB: 0/6/0
Total: 47
Front Squats:
1@235, 1@235, 1@235, 1@235, 1@235
Bike/Thrusters @65 – 2/8/1
Row/ORB – 3/10/2
DU practice (:40, 2:00, :40)/SDHP – 5/22/6
Total: 59
WOD: MRX
Thrusters: 2/10/0
Over the Rower Burpees: 3/9/2
SDHP: 11/24/12
Total reps: 73
Thrusters
6-20-0
ORB
7-15-5
SDLHP
15-24-12
TOTAL – 104
Wod RX’D Ski erg/Row/Dubs
Thrusters 12-25-4
Over rower burpees 5-13-6
SDHP 20-10-13
103 reps
Dropped the weight on my foot during 3min of sdhp stopped and went slow after that
WOD row row DU
13-30-10 thrusters
11-20-5 burpees
20-30-14 SDHP
Total=153 reps
WOD w/ Row/SkiErg/Dubs
Thrusters 6-18-4
Over rower burpees 4-14-3
SDHP 12-27-14
102 reps