Team WOD
9min Synchronized AMRAP:
-Partner 1 Row 200m (switch each rd)
-Partner 2 Run 200m or 0.5km A Bike
-Partner 1 & 2 = 12 Synchronized Thrusters 75/55 RX+ 95/65 MRX 55/35
-Partner 1 & 2 = 6 Synchronized Pull-ups RX+ C2B
REST 3min
9min Synchronized AMRAP:
-Partner 1 Row 200m (switch each rd)
-Partner 2 Run 200m or 0.5km A Bike
-Partner 1 & 2 = 12 Synchronized Thrusters 75/55 RX+ 95/65 MRX 55/35
-Partner 1 & 2 = 6 Synchronized Pull-ups RX+ C2B
REST 3min
9min Alternating AMRAP:
-Partner 1 Row 180m (switch, same rower)
-Partner 2 Row 180m
-Partner 1 9 WallBall 20/14 10/9 MRX20/10 9′
-Partner 2 9 WallBall
-Partner 1 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups
-Partner 2 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups
-Partner 1 Row 180m (switch, same rower)
-Partner 2 Row 180m
-Partner 1 9 WallBall 20/14 10/9 MRX20/10 9′
-Partner 2 9 WallBall
-Partner 1 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups
-Partner 2 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups
Front Squat: 6@225, 5@245, 4@255, 2@275, 0@315
WOD w/Alec
1) 1 round w/rows only; synchro fell apart afterwards
2) 2 rounds + 180m
FS: 6-5-4-2
205-225-245-275
WOD Rx’d (partnered with AB)
1st: 4 rds + 130m/0.3K (row/bike)
2nd: 3 rds + 12 WBS
Front Squat
6@225#, 5@255#, 4@275#, 1@295#
WOD Rx’d (Bike) w/ David
1. 4 Rds plus 15 thrusters
2. 4 Rds plus 10 bar dips
Rx with Sabrina (.5k bike)
WOD1: 3 + 11 thrusters
WOD2: 3 + 160m row
RX solo
Wod 1 : 4 rounds (alternated row/run each rd)
Wod 2 : 2 + 360m (did all reps for both partners. alt row/run instead of both row)
At home wod
5Rft
10 100lb Dball squats
20 push ups
20 hollow rocks
Time=9:23