“The Triplet Sprint Mile” by DB
For Time:
-600m Run
-6 G2O 155/105 RX+185/125 MRX 115/75
-12 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-3 Rope Climbs 15′ MRX 2 to 15′ or 3 to 10′
Rest 3min
-400m Run
-4 G2O 155/105 RX+ 185/125 MRX 115/75
-8 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-2 Rope Climbs 15′ MRX 2 to 10′
Rest 2min
-400m Run
-4 G2O 155/105 RX+ 185/125 MRX 115/75
-8 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-2 Rope Climbs 15′ MRX 2 to 10′
Rest 1min
-200m Run-2 G2O 155/105 RX+ 185/125 MRX 115/75
-4 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-1 Rope Climb 15′ MRX 10′
WOD- MRx’d
21:40- 6:00 rest = 15:40
WODrx
22:56
Wod mod
Row-bike-bike-row
155#, strict hspu, 10’ rope climb
19:27 total
MRX on G2O
Everything else RX’D
20:23
Wod RX+ W/ All Power Snatches
19:45 – 6:00 (rest)
13:45
WOD with runs, 155#, 4” riser, rope climbs
26:14 after third round…capped there
Always struggle at 6am when I’ve been working out mostly in the evening
Wod rx
19:00 – 6:00 = 13:00
Didn’t have much in the tank today
Today was such a great class – great seeing some ‘ole faces 🙂 Bunch of studs!
WOD MRx (12’ rope climbs, mix between HSPU w/ 2 mats & wall walks)
*all runs
19:18 – 6:00 rest = 13:18
great push at the end, Chris – couldn’t catch you buddy!
thanks breck!!
WOD MRx (12’ rope climbs, HSPU w/ 2 mats)
19:03 – 6:00 = 13:03
WOD w/ #135 G2O
17:30 – 6:00 (rest)
11:30
WOD RX weight but did Strict/Push Press 75# instead of HSPU
(Tried to do as much Strict as possible)
18:00 – 6 (rest)
12:00
Rowed the 600m, everything else MRx
1. 6:09
2. 4:25
3. 4:50
4. 2:20
Total 23:44 – 6:00 = 17:44
WOD RX
17:30 – 6:00 (rest)
11:30
Wod RX
4:09
2:39
2:41
1:19
Total: 16:48-6:00=10:48
Wod rx
19:47-6:00
13:47
WOD Rx w/rowing and snatches
20:34-6 rest= 14:34
All HSPUs unbroken
3-3 on the 6 G2O then the rest G2O unbroken
Abs from yesterday then Tabata abs
WOD as prescibed
20:36
Modified WOD:
Didn’t have shoes to climb ropes so I subbed 10’ seated legless rope climbs. Everything else RX
17:10-6:00=11:10
Wod mrx weight ith 10ft rope climbs and strict regular hspu’s
Time=16:48-6:00min rest=10:48
Wod Rx
20:26 – 6:00 rest = 14:26
WOD Rx
24:32-6:00= 18:32
WOD with Berlyn
As Rx’d
Time: 24:26-6:00(rest)=18:26
WOD RX: 17:44-6:00=11:44
Splits were 4:09, 2:56, 3:03, 1:36
Great job lady!
WOD: row, 115# snatch, hrpu, rope descents,
5:35
3:23
3:26
1:49
Total
20:13-6:00=14:13
WOD w/55#, 15# dumbbells for seated press, rope from top to ground (doubled) and all runs
25:28 – 6 min rest = 19:48
WOD MRX with 2 ab mats
21:00- 6:00=15:00
WOD rx’d w/strict deficit HSPUs
5:57
3:52
4:11
1:47
Total=21:47-6:00=15:47
HPS 3@135-2@155-1@175
HPC 3@185-2@225-1@255
WOD rx w/ ghd
4:30 & 4:19
Score: 4:30
Rx’d. But no rest b/t rounds and strict HSPU
15:26