For Time:
-Run 600
-10 HSPU RX+ Strict MRX 2/4″ Rise
-20 Air Squats
-Row 200 or A-Bike 0.5km
-15 C2B Pull-Ups
-30 Air Squats
-Run 400
-20 S2O 115/75 RX+ 135/95 MRX 95/65
-40 Air Squats
-Row 400 or A-Bike 1km
-20 Pull-Ups
-40 Air Squats
-Run 200
-15 Split Jerk (alt feet)
-30 Air Squats
-Row 600 or A-Bike 1.5km
-10 Bar MUs MRX 10 C2B & 10 Bar Dips or 10 Burpee C2B
-20 Air Squats
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WOD- rowed for everything, used rx weight, modified from rx HSPU (did 20 push-ups) & Bar MUs (did 10 burpee C2B)
– 26:39
WOD Rx movements w/ 50# DB’s
21:22
*Apparently only ran a 500m, 35 second penalty.
Score: 21:57
Rx except burpee c2b
33:48
Bike/row, burpee C2B
30:20
Vapor-lock after the BC2B, last set of squats took about a week.
WOD all rowing 75#
33:01 (7/10 BMU) at cap
Finished last 3 BMUs at time 34:53
Tabata abs
Messed up order in middle, but completed all reps, 75#, rowing: 27:03
Wod rx
26:00
Wod Rx
24:50
Wod rx but ran the last 600 instead of row
22:48
RX+ but mixed up Shoulder Presses and Pull-ups:
34:17
Wod. Rx’d. Runs & Assault Bike
24:50