7 Minute AMRAP:
400 Meter run
40 Goblet Squats 55/35# Rx+70/55# MR45/25#
Max rep kettlebell Swings
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row or Bike
30 Back Squats 115/75# Rx+135/95 MRX 95/65#
Max rep over the bar burpees
Rest 3 Minutes
7 Minute AMRAP:
200 Double Unders
20 Front Squats
Max rep Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
*Athletes choice on order of AMRAP’s*
Wod Rx- from bottom to top
1)41 WB’s
2)40 Burpees
3)53 KBS
134 total
WOD Rx* w/ row for cals
(600m run for dubs, calf not ready for dubs)
79 WB’s
41 Over the bar Burpees
58 KB swings
Total: 178 reps
Post 1 mile run
WOD rxd except did Barbell skier jumps in place of DUs
Max reps:
1st- Run, goblet squats,
Max KBS (55): 80
2nd- cal row, BS (115),
Max over the bar burpees: 39
3rd- 200 SJ, FS (115),
Max WB: 56
Total reps: 175
WOD RX bottom to top
Wallballs 36
Burpee over bar 27
KBS 49
1) 30 cal, 30 Back rack reverse lunges 75#,
32 over bar burpees
2) 200 DU, 20 FS reverse lunges
37 lunge thrust #9KBS
3) 400M, 40 goblet reverse lunge,
50 KB swings
15 mile run
Wod Rx
1) 45 wbs
2) 87 kbs
3) 40 burpees
Total 172 reps
WOD
As Rx’d from the bottom to top
1: 63 WB Shots
2: 42 OTB Burpees
3: 55 KB Swings
Total=160
WOD RX
1 62 WB
2. 52 swings (subbed 1k bike for 400m run)
2. 21 burpees
Total: 135
my lack of fitness really shined today
Wod RX in order as written.
1. 99 KBS
2. 63 burpees
3. 74 WB
Total: 236
Did aerobic Annie from yesterday
*all runs
16:07 (Got all my DU’s unbroken)
(0:07 PR from 2018 – did all row back in ‘18)
From all my v-ups yesterday and then this today…my pony keg ab is poppin’
Biked 84 miles
Walked 6 miles
13.1 mile row = 1:39
1.8 mile swim
~ about 11 1/2 hours
straight down with bike 75/26/36