3 Rounds, Each For Time:
-400m Run, ROW or 1km A-Bike
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-15 KB Goblet Squats
-9 HSPU RX+ Parallette MRX 2/4″ Rise
-9 C2B RX+ Bar MUs MRX Pull-Ups
-15 Hand Release Push-Ups RX+ feet on WB
-21 WallBalls 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10lbs 9′
-400m ROW, Run or 1km A-Bike (opposite)
Rest exactly 3 minutes between each round.
*Score is Slowest Round*
Rx’d run/bike
36:something
Wod RX (run-row)
1. 6:14
2. 7:18
3. 7:39 slowest round
Total 27:11-6:00= 21:11
WOD Rx.
1. 9:34
2. 23:53 (11:19)
3. 40:12 (14:53)
Score: 14:53
WOD w/ modification
Rowed then ran
Rx movements except subbed 3 wall walks for HSPU
– final time: 35:04
1st: 9:17
2nd: 9:41
3rd: 10:32
Score: 10:32
WOD rx run and row
Round 1: 8:27
Round 2: 20:30-11:27=9:03
Round 3: 33:23-23:30=9:53
I think this is right.. didn’t check my math
Wod rx
7:07
7:32
8:11
Total 28:50
Score: 8:11
WOD with Row, 55# KB, 4” rise HSPU, pulls up, hand release pushups, 20# WB to 10’ target, and A-Bike
1st round – 8:03
2nd round – 9:17
3rd round – 10:25
Score – 10:25
Total time 33:45
Mrxd row/bike
Round 1: 9:18
Round 2: 11:32
Round 3: 11:20
Total: 38:10
Score: 11:32
If you’re clock math challenged like me try this app…H&M Lite
Wod rx
7:15
8:27
9:04
Total 30:46
Score: 9:11
Wod
7:15
7:53
9:34
30:42 total
I did regular pull-ups
Power Snatch: 134, 154, 174, 188.5, 188.5, 188.5, 188.5
Squat Clean: 188.5, 204, 224, 254
Ledesma: 20-min AMRAP
5 Strict Parallette HSPUs
10 Toes through Rings
15 Med Ball Cleans
4 rounds + 5 Strict PHSPUs
Wod. Subbed 9 GHD’s for HSPU (neck) – everything else Rx’d
7:25
9:15
9:58 (score)
Total = 32:38
WOD rx’d+
13:33
15:05
14:03
Total=48:41-6:00=42:41
WOD w/ row/bike, 2 ab mats for HSPU
39:54 total time – 6:00 rest
Round 1 – 9:32, but forgot the 2nd round end time.
WOD Rx
33:00
7:16
9:16
10:28
Mod WOD
3 Rounds, Each For Time:
-400m ROW
-21 KBS 25#
-15 Air Squats
-9 HSPU
-9 C2B
-15 HR Push-Ups
-21 WallBalls 10lbs 9′
-1km A-Bike
7:53, 7:53, 7:58
WOD: RX’d (modified w/ 50lb DB strict press for HSPU)
8:59
23:55 (10:55)
39:00 (12:05)
Score: 12:05
Subbed lunges for squats and pegboard work for wall balls 49:55