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
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
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
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
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
Skills and Drills–Used this time nearly exclusively to watch Nick K. wear himself out before the WOD . .
WOD RX’d
17:03
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
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
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
WOD-
Definitely exposed some weaknesses. A lot to work on.
Rx- got through one round, plus one HSPU
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)
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
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
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.
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!
Skills
HSPU: 20 strict/ 16 kipped
Cal Row: 20/16
Dips: 16 strict/ 20 kipped
DU: 25/25
WOD Rx w/1cal/5du
1 round + 2hspu
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
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
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
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
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.
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