“Pick Your Poison” by DB
For Time:
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
Compare to January 28, 2019.
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
90 bar dips-10:04
50 thrusters-4:06
4K bike-6:09
Total 28:19-8:00=20:19
WOD rxd (changed order up this time and changed the thrusters to the 50)
Thrusters: 2:58
Pull-ups: 6:42
2k row: 7:58
Finished @ 25:36 (-8 min = 17:36) – PR
Wod-Rx. In order of:
50 thrusters @95#-4:17
90 pull ups- 5:12
4K AAB- 6:19
15:48
23:48 with rest
30 Ring MUs: 10:07
90 Strict Bar Dips: ~15:00
Squat Clean: 2@215, 2@215, 1@245
Tempo Front Squat: 2@255, 2@255, 2@255
Back Squat: 2@285, 2@285, 2@320
90 pull ups 0:00-5:18
Rest
50 65# thrusters 9:18-13:15
Rest
Row 2000m 17:15-27:35
27:35-8:00 rest = 19:35 work time
Went too hard on the thrusters. First 500m on the row was barely a crawl
WOD
1: 30 Ring MU’s=4:42
2: 50 Thrusters(95#)=2:47
3: 2000 Meter Row=7:38.5
Total time=23:09-(8:00 rest)=15:09
Wod-Rx. In order of:
50 thrusters @95#-1:44
90 pull ups- 4:50
2K Row- 7:56
22:30 Total Time w/ rest
90 pullups – 8:01
50 thrusters @65 – 4:18
4k bike – 8:15
Total time 28:34-8:00 rest =20:34
Run: 8:48
90 pull-ups: 22:15 (9:27)
50 thrusters@95#: 33:24 (7:09)
25:24
2019 WOD:
50 thrusters @95# = 5:16
90 pullups = 9:18
1 mi run = 9:43
Total: 24:17
Wod-Rx. In order of:
50 thrusters @95#-4:22
90 pull ups- 6:32
1 Mile Run- 8:26 (Thanks to Chris M for letting me pace*)
19:20
27:20 with rest
WOD (last year)
35 thrusters @ 135 – 3:28 (4:10)
30 BMU – 9:42 (45 PU & 45 dips 7:41)
2K row – 7:34 (7:52)
2019 Times:
Row: 7:52
Thrusters: 10:16 (75#)
2020 Times:
Row: 7:32 (PR by 20 sec)
PLU’s: 7:16 (worked on butterfly)
Thrusters: 8:55 (75#) – PR by 1:21
fun class – thanks breck!
WOD Rx:
70 Thrusters @ 75#: 5:21
90 Pull Ups: 9:01
1 mile Run: 8:55 sec
Total Work Time: 23:17
Total Time w/ Rest: 31:17
Wod
15 ring mu/15 bar mu
50 thrusters @ 65#
1600m run
26:20 with rest
Horrendous run time
30 Ring MUs for time=5:06 (PR!)
50 Thrusters @65#=4:18
2000m row=9:48
Tried to get under 5:00 on those MUs..had to break last set of 3 into 2/1 as I didn’t think I would make it….
70 thrusters at 55 – 7:37
45 pull ups and 45 banded dips- 8:41
2000m row (awful time)- 9:19
25:37 work time
50 thrusters @ 95 – 5:06
60 (30 C2B Pull-Ups and 30 Bar dips) – 6:36
1 mile run – 7:36
27:18 total time w rests
Wod rx
50 thrusters 2:20
60 ctb 5:01
4K bike 6:36
Total 21:57 -8:00 = 13:57
Improvement on ctb, thrusters slower, first time doing bike (ankle)
Wod.
Mile Run
7:05
Pulling
5 rounds: 2 RMU/4 C2B/6 PU
7:26
25 Thrusters / 25 HPC @95#
4:28
Run 800 & row 800 = 9:00
70 thrusters 35# = 5:32
30 plu & 30 parallette dips =5:34
WOD Rx:
1 mile run – 6:08
4 minute rest
30 Ring MU’s – 6:03
4 minute rest
50 thrusters @95# – 5:00
Total time – 25:11
2k row 7:31
90 pull ups 4:17
50 thrusters @ 95# 3:27
Total time 23:15
Wod RX
50 thrusters at 65# – 3:37
30 bar MU – 8:58
1 mike run – 7:52
Total = 28:27 – 8min rest = 20:27
50 thrusters @ 95# = 2:29
4 k row = 6:17
10 rds 5 pull-ups and 6 bar dips
= 8:10
WOD Rx:
50 thrusters #95 – 3:35
90 PUs – 5:30
4k bike – 7:02
Total time: 24:07-8:00=16:07
90 pull ups. 10:24
95# thrusters 50. 4:18
2k row (no legs left). 9:15
32:31-8:00=24:31
WOD Rx
90 PU- 3:18
50 Thrusters- 3:58
2k row- 8:52
total time 24:08 – 8:00= 16:08
4K bike, 90 pull ups, 50 thrusters- in that order
6:07, 6:00, 2:43
2019,2018
4km Assult Bike:
5:53. (Last Years time: 6:06)
30 MU:
7:33 (last years time: 7:37)
35 thrusters @135
3:06 (last year 70@75 : 8:30)
35 thrusters 135#
6:22
2k row
8:54
60 C2B
9:00
32:16-8:00=24:16
45 PU 45 banded dips-6:26
50 Thrusters 65lbs-15:48
1 mile run-30:40
Minus 8min rest 22:40
Should have done the thrusters first because bottom of my feet were on fire! Made that mile feel like forever!
50 thrusters @ 65lbs 3:00
Last year 3:24
45 asst bar dips/5 kip pull-ups/40 ring rows
6:39
Last year 12:54
4K bike 7:30
Last year 7:46
WOD RX:
60 C2B – 4:26
50 Thrusters #95 – 7:48
2k Row – 9:31
Total time: 29:45-8:00=21:45
WOD Rx
35 thrusters @ 95# 2:11 (3:12 in 2018)
2k Row 8:33 (8:36 in 2018)
90 pull-ups 7:13 (8:35 in 2018)
25:55 – 8 rest = 17:55
Abs