For Time:
-800m Run
-30 KB SDHP 55/35# RX+70/55# MRX 45/25#
-20 Box Jumps 24/20″ MRX 20/18″
-400m Row
-25 KBS
-15 KB Goblet Step Ups
-0.5km A-Bike
-10 KB Snatch L Arm
-10 KB Snatch R Arm
-10 Burpee Box Jumps
For Time:
-800m Run
-30 KB SDHP 55/35# RX+70/55# MRX 45/25#
-20 Box Jumps 24/20″ MRX 20/18″
-400m Row
-25 KBS
-15 KB Goblet Step Ups
-0.5km A-Bike
-10 KB Snatch L Arm
-10 KB Snatch R Arm
-10 Burpee Box Jumps
Practiced ring muscle-up progressions. Thanks Breck for your help!
*
WOD modified:
rowed the 800m rather than run
used 20” box; did step-ups for box jumps
rx weight
*
15:26
Min 1-5: C2B
Min 6-9: pull-ups
Min 10-12: mix of strict pull-ups and push-ups
WOD Rx’d:
14:38
Strength
RMU 1-5
BMU 6-7
C2B 7-12
WOD Rx
14:21
*C2B 8-12
1-8 strict pull-ups
9 off
10 pull-ups…. tap out
–
Wod MRx
45# dB snatch, row – row- bike
12:07
Strict C2B
10 sets of 5
—
Wod
55# KB
Run, row, bike
Step ups on box jumps
13:20
So much cooler in the morning!
WOD RX+
14:08
Kipping pull-ups until I ripped at 9. Mix of kipping and strict 11-12.
WOD with 25 kB, 20” step ups and a 400 run/400 row to begin
14:54
All unbroken except goblet step ups
12 minutes of failed muscle up attempts
WOD w/ row subbed for run, 35#, burpee step-ups
14:31
Minute 1-7 Ring MU Unbroken
Minute 8-12 C2B Unbroken
Wod RX+
13:49
Mu
1 ring
2 bar
3 ring
4 bar
5 ring
6 bar
Hands had enough after that
Wod rx (run/row/bike)
13:54
Pullups made it to 9 in the 12’s
WOD MRX With step-ups 20” box 25#kb
15:16
I did Burpees for the 12 min EMOM – those last 3-4 minutes are smokers….
WOD RX (run/row/bike) *55# DB Snatches
-awful
goblet step ups: 1
alonso: 0
fell apart after those darn goblet step ups. great job folks
Ring MU and C2B Pull-up Training EMOM for 12 minutes adding a rep each minute
Made 7 Ring MU’s into my round of 8 then went to C2B for minutes 9-12.
WOD
Rx+
Time: 15:33
3 mile run right before Crossfit
Strength
1-5 Bar MU’s
6-10 C2B
11 – Push ups
12 – Nothing.. Done
Wod w/ DB Snatches
14:11
The Goblet Squats smoked me!
Goblet Step ups.. Not Squats
Did C2B thru 10 and my hands were done.
Wod rx (run/row/bike)
13:22
WOD rx run/row/row
13:26 all unbroken
Strength: 7 rounds of bar MU
Wod RX with dBs : 15:41
12 min emom
1-3 bar mu
4-12 1 bar mu + some c2b
WOD Rx
3 burpee box jumps at time cap…finished after buzzer
Strict Pull Ups thru 9 rounds
WOD rx bike-row-bike – 16:12
Strength
1-5 Ring MU
Made 4 of 6 Ring MU
Break
8 C2B
Quit – hands tender
—
Wod. Rx’d.
13:15
Good race Chandler…
Strength:
1-8 bar MU all unbroken
4 bar MU on round of 9 and failed
Pull-ups 10,11,12
Modified WOD:
Step ups for box jumps, 55# DB for snatches
17:16
Bar MU emom- 7 rounds unbroken 5 reps on round 8
Chest to bar rounds 9-11 skipped round 12
WOD Rx – 14:35. Run, row, bike
1 ring
2 bar
3 ring
4 bar
5 ring
6 bar
Then went to 3 ring/ 3 bar for 7-12.
Wod w Run/row/run
14:09
Last 3 snatches on left arm were with DB. People are really going to start questioning me with my black eye and now bruised wrists!
Strength: 1 ring, 1 bar alternating
WOD w DB for Snatch (run/row/bike): 12:03
1-5 RMU
6C2B
7 BMU/C2B
8-12 C2B/KPU
WOD 25# KB, 200M Run
15:48
Bar MU work
Odd minutes worked on trying to link MUs. Thank you to everyone for your suggestions and help! Chandler, thanks for the video, I think it really helped to watch after.
WOD Rx (row/row/bike) and KB snatches
13:46
Tabata abs
Congrats Jordan and Hannah on their new bundle of joy! Can’t wait to meet Landon.