“Nikoleta” by DB
3min AMRAP:
– RUN or ROW 400m
-Max Reps Ring Muscle-Ups MRX Max Ring Dips
Rest 30sec
3min AMRAP:
– ROW or RUN 400m (opposite of last)
-Max Reps Bar Muscle-Ups MRX Max Bar Dips
Rest 1min
2min AMRAP:
– RUN or ROW 200m
-Max Reps C2B Pull-Ups
Rest 1:30sec
2min AMRAP:
– ROW or RUN 200m (opposite of last)
-Max Reps Pull-Ups
Rest 2min
4min AMRAP:
– RUN 200m & ROW 200m
-Max Reps Burpee Pull-Ups
Compare to November 20, 2018.
Same as last year: participated (body weight bonanza is still not my jam)
Bike/row
Chest to rings pull-ups
Bar dips
C2B
Pull-ups
Burpee pull-ups
Arms couldn’t handle any more MU’s or Pull-ups due to 20.5 twice, Hero WOD “Josh” and yesterdays WOD so played it smart and modified with GHD sit-ups each round.
WOD
Did as written with Run then Row and GHD sit-ups each round.
25/15/20/20/31
Total GHD sit-ups=111
Wod-
2 ring mu’s. Run
5 bar mu’s. Row
11 c2b. Run
20 pu’s. Row
18 burpee pu’s. Run and row
Wod run first
Ring mu 5
Bar mu 8
CTB 14
Pu 21
Burpee pullup to 8’ – 14
Total 63
Roxanne – that was a lot of fun!
Wod row first
Ring mu 2
Ring Dips 12
CTB 16
Pu 21
Burpee pullup to 8’ – 14 (this makes it Rx + for me…cause I’m a McShortypants)
Total 65
Wod Row First
Ring mu 1. Several attempts.
Bar mu 5. 1 was no rep, tried using everything nearby to get a muscle up on that rep. LOL!
CTB 14
Pu 16
Burpee pullup to 8’ – 11
Total 47
Wod W/ Run and Bike and all GHD for max reps giving shoulders a break after doing 20.5 twice
41/34/25/23/57
180 total reps
Fun workout
WOD Rx:
1 Ring MU
12 Bar MUs
6 C2B
20 Pullups
6-8 Burpee Pullups
Squat Clean: 2@215, 2@215, 1@245
Front Squat: 1@275, 1@275, 1@275
Wod rx except row and ski erg no running.
Ring mu’s=5
Bar mu’s=6
C2B=15
Pullups=20
Burpee PU’s=6….blah
Wod w/all rowing and ring rows
400m row – 1:47.1
7 ring rows
400m row – 1:53.1
9 ring rows
200m row – 0:51.6
8 ring rows
200m row – 0:54.3
9 ring rows
400m row – 1:54.2
14 ring rows
WOD Rx (Row/Bike)
Ring MU – 9
Bar MU – 11
C2B – 18
PU – 25
Burpee PU – 19
Total: 82
WOD Rx – run then row
71 reps
Ring- 9
Bar MU- 2
C2B- 16
PU- 25
Burpee PU- 19
Did yesterday’s WOD since we couldn’t make it and today was very grip intensive and I’m giving my hand a break.
Mod WOD
1K bike
15 Left arm KB snatches
10 GHD sit-ups
18:24
Tabata abs