“Gymnasty XXX” by DB
For Time:
-10 Burpee T2B
-15 Knees to Elbow
-30 WallBall Sit-Ups 20/14lbs MRX 14/10
-15 HSPU RX+ Strict
-30 Dips RX+ Ring
-60 Hand Release Push-Ups
– 5 Ring MUs
-10 Bar MUs
-15 C2B
-20 Pull-Ups
-20 L Leg Pistols MRX 20 L Leg Rear Lunges
-20 R Leg Pistols MRX 20 R Leg Rear Lunges
-30 Box Jumps 24/20 RX+ 30/24″ MRX 20/18
-40 Air Squats**Athlete can complete in any order preferred, BUT, Athlete must complete all of one exercise before moving on to next, no partitioning**
Rx+ less Pistols in order written:
38:59
Wod RX+ W/wall ball GHD sit-ups
In order as written
25:17
some Rx – some MRx – some mods…won’t bore with the details
24:55
awesome pic, breck – now that’s a game face!!
Lots of subs & modifications
28:20
10 Burpee T2B
15 GHD sit up
30 WallBall Sit-Ups 30lb WB
15 HSPU strict
30 bar Dips
60 Hand Release Push-Ups
5 burpee reverse strict pull ups
10 burpee C2B
15 C2B
20 Ring Rows
20 R leg Rear Lunges
20 L leg Rear Lunges
30 Box Jumps 20″
40 Air Squats
(*not in this order; ended with an 800m run)
39:12
Finished @ 36:14
Few modifications below, ow rx movements:
– HSPU -> did 5 wall walks
– pistols -> did 20 step lunges for each leg
– dips -> did 30 strict ring dips
– 5 ring MUs -> did 5 burpees C2B
– 10 bar MUs -> did 4 bar MUs, then 6 burpee C2B
– box jumps -> did box step-ups to 20” box
Ole Bull looking like a stud!
Online qualifier
Workout 3
Mods: reverse lunges for pistols
Burpee pull-up for ring mu
36:23
20 minute EMOM
5 Heavy Ball Over the Shoulder (100#)
participated
gah lee
Wod rx except reverse lunges on pistols and ring dips
23 something, was just trying not to die
WOD with some mods below…
36:37
Ring dips: 10 kipping then 20 strict with thin purple band
Ring MU: 5 burpee C2B
Bar MU 7/10 all singles
Attempted all pistols and think I was pretty good on depth for most
MRX
-HSPU with 2ab mats & 15lb plate
-dips on bar with red band
-no muscle up/ burpee push up
-20 each leg pistol off box
38:36
Wod+
36:50
Wod rx
Started with ring mu and worked down the list
23:16
Bar dips*
WOD w/ rev lunge and ghd sit up
-31:34
Football practice had me moving slow. Excuses I know.
Wod. Rx’d. (Ring dips/strict HSPU)
27:17
WOD Rx’d- 28:52
Not in order.
For Time:
-10 Burpee T2B
-15 Knees to Elbow
-30 GHD WallBall Sit-Ups (20#)
-5 Wall walks
-30 parallette dips
-60 Hand Release Push-Ups
– 5 parallette shoot-thru’s
-10 Burpees C2B
-15 C2B
-20 Pull-Ups
-20 L Leg Rear Lunges
-20 R Leg Rear Lunges
-30 Box Jumps (24″)
-40 Air Squats
27:55
Wod with back leg lunges subbed for pistols – Everything else RX and not in order
20:30
Mod: Reverse Lunges for Pistol, (1) Wall Walk for (3) HSPU, Burpee Strict P/U for Bar M/U
Time: 28:07
subs:
burpee c2b for rings
strict pu foe bar mu
2 abmats for hspu
had 30 push ups left at cap