3 Rounds for time of:
200 Meter Run or Row or 0.5km bike
21 Kettlebell Swings 55/35# MRX 45/25#
Rest 2 Minutes
2 Rounds for time of:
200 Meter Run or Row or 0.5km bike
15 C2B Pull-ups MRX Pull-ups
Rest 2 Minutes
1 Round for time of:
200 Meter Run or Row or 0.5km bike
9 Ring MU’s or 9 Devil Press 45/30# DB’s Rx+ 50/35# DB’s MRX 35/20#
Devils Press
3 x 3 @ 50
3 x 3 @ 60
1 x 3 @ 65
WOD
0.5k bike
55# KB
C2B
50# Devils Press
15:52-4:00=11:52
Devil press-
3×3@45
2×3@50
2×3@60
Wod Rx- Row
14:17-4:00- 10:17
1) 4:51
2) 3:49
3) 1:37
3)
*Devil press in Wod
Strength – Devil Press
All with 40# and 45#
Wod w/ 40# DB for Devil Press/ Everything else rx
13:32 – 4:00
9:32
Devil press 3 ea @ 10-15-20-20-25-30-30
WOD 1 MRx = 6:51
(run-row-run)
WOD 2 mod = 5:07
Run, ring rows
WOD 3 MRx = 2:32
Run, 20# devil press
Devil Press
3@35# DB’s
3@45# DB’s
3@50# DB’s
3@60# DB’s
3@70# DB’s
2@75# DB’s
WOD
As Rx’d
With Runs & Ring MU’s
1: 5:04
2: 2:46
3: 3:03 (failed one MU: 5-2-f-2)
Total Time: 14:53-4:00(rest)=10:53
Devil Press
7 sets of 3 reps all at 40# DBs
Wod rx+ (DP w/ 35# – although I would consider ring mu’s rx+)
13:45 – 4 = 9:45
Devil press-
3×3@45
2×3@50
2×3@60
Wod Rx- Run
14:27-4:00- 10:27
Devil Press for Wod
Strength: 3 reps@ 25, 30,35, 40, 45, 50, 50
WOD Rx with Devil Press And Run
15:13-4=11:13
Strength & Conditioning:
7rds E2MOM
-3 reps devil’s press (30# DB)
-10 cal bike
WOD
1st part – Rx (all row)
5:01
2nd Part – MRx (did PLU’s)
3:13
3rd Part – MRx (45# DB on devils press)
2:29
14:43 – 4:00min rest = 10:43
Thanks Breck!!
Devils press
45,55,60,65
Wod RX+ with 50# DB devils press
13:04-4:00=9:04
35-40-45-45-50-45
WOD Running and RX+: 14:30-4=10:40
(4:45, 3:45, 2:00)
DP: 20#
WOD all run, MU 17:17
Smokin cover model
Strength: 3 devil press e2mom
25#, 45#, 45#, 50#, 55#, 1@65#, 45#
WOD Rx: rows, 55# kb, c2b, 45# devil press
18:33 -4:00 = 14:33
Strength: 35/45/50/55/55/60/60
WOD: MRX+ (see what I did there)
Did .5km on AB, 55#kb, Pull-ups, Devil Press (45#)
Splits:
1. 5:21
2. 2:50
3. 1:48
Total Time (net rest)= 9:59
Devil press-
3@15
3@35
3@45
3@55
3@65
3@75
3@90
Wod Rx- Row and devil press
13:14 – 4:00 = 9:14
Devils press
Worked up to 3@40# about killed myself several times
1@45#F
Wod rx w ring MU
16:31-4:00
12:31
MU took way too long.
Devil Presses
20, 25, 30, 35, 35, 35, 35
WOD
200m Run
35lb kbs X 3
6:59
200m Run
15 pull up kip/butterfly
X 2
6:33
200m run
9 devil presses with 25lb db
2:08
Devil press: 50,50,60,60,55,55,55
WOD Rx: run, 4 ring MU and 5 50# devil press
16:46 total
Wod
Row
C2b
55# kB and 40# dB for devil press
=17:42-4=13:42
18:42-4=14:42