Wednesday, October 16, 2019

2 RFT: (18min cap)
-200m KettleBell Carry
-20 HSPU RX+ Strict MRX 2/4″ rise
-120 Doubles
-20 Dips (bar or ring) RX+ Ring Strict
-200m Run or Row or 0.5km A-Bike
-20 KB S20 L Arm 24/16kgs RX+ 32/24 MRX 20/12kgs
-20 KB S2O R Arm

20 thoughts on “Wednesday, October 16, 2019”

  1. Jeremy Fullingim

    1 Minute intervals x 4 w/ 30 sec rest between each minute except 2 min rest between 4th & 5th
    1st: did handstand hold for the minute rather than strict HSPU
    2nd: max cal row = 30 calories
    3rd: max strict ring dips = 12
    4th: Did max cal assault bike rather than DUs= 11

    5th: did handstand hold for the minute rather than strict HSPU
    6th: max cal row = 30 calories
    7th: max kipping ring dips: 20
    8th: Did max cal assault bike rather than DUs= 11
    *
    WOD w/ modifications below
    200 m KB carry w/ 55; 40 pushups; 24 calories on assault bike; 20 kipping ring dips; 20 KB S2O lt arm; 20 KB S2O rt arm
    – completed 1 round + 40 pushups

  2. Skills and drills: basically used as an extended warm up
    WOD mostly Rx’d(1 abmat for last 10 HSPU)
    Through 85/120 DUs in second round

  3. Jessica Van De Wiele

    WOD
    25# KB
    Round 1 strict HSPU with 2 ab mats
    Round 2 kipping HSPU with 2 ab mats
    Dips with red band
    *didn’t finish in cap I think around 21-22 min mark

  4. Skills and Drills–Used this time nearly exclusively to watch Nick K. wear himself out before the WOD . .

    WOD RX’d
    17:03

  5. HSPU 26 strict + 21 kipping with 1 ab mat
    15 + 16 cal row
    16 strict + 17 kipping bar dips
    60 + 72 DU

    WOD rx (1 ab mat)
    Got through 120 DU of round 2

  6. 1 Minute Drills
    Strict HSPU’s=15
    Row=22
    Strict Bar Dips=20
    DU’s=97
    Kipping HSPU’s=15
    Row=22
    Kipping Bar Dips=20
    DU’s=113 (unbroken)

    WOD
    As Rx’d with Run
    Time: 16:47

  7. HSPU 2 abmats, no kip – 10, 10
    Cal row – 11, 12
    Parallette dips – 20, 20
    Single unders – 80, 75

    WOD modified: 20# kb, 2 abmats, singles
    12 left arm S2O at 18:00 cut off
    Finished about 19:35

  8. Strength:
    HSPU: 13, 14
    Row: 28, 27
    Dips: 40, 35
    DU’s: 72, 72

    WOD Rx:
    1 rd + 39 Dubs

    (Brick walled at the 2nd set of 20 HSPU)

  9. Strength:
    Wall Walks: 8, 7
    Cals Bike: 24, 20
    Push-Ups: 26, 24
    DU’s: 74, 87

    WOD: (55#KB Run, 55# DB S2O – only 10ea/arm, & P-ups in place of HSPU)
    1 rd + 2 one arm S2O (18 reps remaining at cap)

    fun class – thanks breck

  10. Strength:

    1st: max push ups = 30
    2nd: max cal row = 23 calories
    3rd: max strict ring dips = 13
    4th: Did max cal assault bike = 17

    5th: Push ups = 28
    6th: max cal row = 17 calories
    7th: max kipping ring dips: 13
    8th: Did max cal assault bike rather than DUs= 14
    *
    WOD w/ modifications below
    200 m KB carry w/ 55; 20 pushups; 20 calories on assault bike; 20 bar dips; 35# DB S2O Lt arm; 35# DB S2O RT arm
    – completed 1 round + 200 m run

  11. HSPUs 20, 20
    Row 23, 24
    Ring dips 20, 20
    Dubs 75, 75
    Wod RX
    17:11
    Happy Stephen put an asterisk by his score so I didn’t have to call him out for sangbagging.

  12. Strict HSPUs=35
    Row cals=12
    Strict ring dips=17
    DUs=115 unbroken
    Kipping HSPUs=20
    Kipping ring dips=21
    DUs=85

    WOD rx’d w/strict HSPUs
    made it to 5 left arm KB S2O…shoulders dead going into workout!

  13. Strict hspu 5
    Row 20
    Strict dips 10
    Dubs 40
    Kipping hspu 10
    Ski 20
    Kippin dips 10
    Dubs 40

    Wod rx (ring dips, first round ran extra 200 second round I rowed)
    1+92 meters row
    1

  14. First round strict second kipping
    Hspu: 17, 17
    Cal bike: 23, 19
    Ring dips: 16, 17
    DUs: 74, 75
    Modified WOD: 35# KB S20 and ring dips. Everything as else written
    15:48

  15. Chadwick Warren

    HSPU 20/25
    Bike Cals 22/21
    Ring Dips 25/25
    DU 100/100 unbroken
    Wod RX’D W/.5k Bike
    17:57
    Holy shoulders had a buzzer beater on those S2O fun workout tough cap good job everyone

  16. HSPU (2 ab mats) 26/15
    Row cal – 18/20
    Dips (red band)- 16
    Do thigh taps (no rope) 60/62

    WOD with 2 ab mats and 20lb kB, dbl thigh taps and 30 bench dips instead of 20 dips (shoulder)-
    17:50

  17. HSPU worked on kip (thanks Max)
    Cal row 22, 20
    Dips 10,8
    Dubs 18, 38 new pr 29 unbroken

    WOD 45#, cut hspu, dips & dubs in half.
    Got to round 2. 1 hspu.
    Kicked by butt today.

  18. Sitting dumbbell press with 15# dumbbells 17, 18
    Rowed meters instead of cal – 202M and 205M
    Par. dips: 15, 15
    Single jumps: 105, 100

    WOD w200M run w/25# KB, seatsed DB press with 15# DB’s,120 single jumps, S2O ea arm with 13# KB

    1 rd plus 200 M kB carry, 20 seated DB press and 67 single jumps

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