For time:
1000 Meter Row or run or 2.5km bike
30 Handstand Push-ups Rx+Strict MRX 2/4”Riser
20 Dumbbell Squat Cleans 45/30# Rx+50/35# MRX 40/25#
10 Devils Press
For time:
1000 Meter Row or run or 2.5km bike
30 Handstand Push-ups Rx+Strict MRX 2/4”Riser
20 Dumbbell Squat Cleans 45/30# Rx+50/35# MRX 40/25#
10 Devils Press
Warm up rounds w/45# DB, strict HSPU
WOD Rx’d(rowing)
10:42
Warm up rounds with 50# DB’s and Strict HSPU
Wod Rx’d
12:24
Warm up rounds w/45# DB, kipping HSPU
WOD Rx’d(rowing)
9:29
Warm up loads
25-30-40
WOD w/ row, 2 mats for HSPU, 30#
15:09
2000m row
800m swim
WOD mrx 9:32
Warmup rounds 30/35/35
WOD 11:41 30# kipping HSPU (1 Ab Mat)
Warm up rounds w/45# DB for 5, #50 for 3, #55 for 2. Pike push-ups instead of HSPU
*
WOD modified (pike push-ups for HSPU) redt if WOD Rx version (rowing)
1k row (1:31); finished WOD @ 9:47
*
Post 2k row.
1k row (3:31 not 1:31)
Warm Up
Row/Strict HSPU’s/DB’s=25-35-50
—
Wod. Rx’d Strict HSPU/Row
10:36
STRICT *
5 mile run
–
Activator:
100m row
5 DB squat cleans: 30#
5 HSPU 4” deficit
5 DP 30#
3 with 35# DB’s and 6” deficit hspu
2 with 40# DB’s and 6” deficit hspu
–
Wod as rxd (row)
9:03
Slipping and sliding on those hspu’s!
Warm Up
Row/Strict HSPU’s/DB’s=20-35-50
—
Wod Rx’d Kipping HSPU/Row
10:34
Skills: 35#, 45#, 45#, strict hspu
WOD Rx w/strict hspu and row
13:40
Activator
Db moves 45-55-65
Kipp hspu
Row
Wod rx (row)
8:07
Row 3:55
Hspu unbroken
Db squat clean 8-7-5
Devil p 3-2-5
Activator
Row – 19.4, 17.7, 17.2
DB Squat Cleans: 5@45-3@55-2@65
Shoulder Press: 5@115-3@135-2@140(1)
Devil Press: 5@45-3@50-2@55
WOD rx – 12:02
Would love to invite any and all CFJ-ers out to our Bixby Spartan Football Night of Champions tonight. The event will begin at 8:15 pm and typically wraps up by 9pm. Each varsity (10-12th grade) athlete will have a chance to PR their squat clean!
*We are asking that spectators practice social distancing and use a face cover (not required)
Below is a link that demonstrates the energy and excitement of the event!
https://youtu.be/xZ-XiWacNN8
That’s exciting!! We can’t make it but love the invitation to CFJ. We love our bixby Spartans!!!!
Great pic, Jess – you are awesome!
Activator
did 20# for the first round and 35# for the 2nd and 3rd rounds
*2 wall walks each round in place of HSPU’s
*did 5 reps of DB squat cleans and DP each round
WOD w/ 35# (I didn’t look very hard for any 40# Db’s – so I stuck with the 35’s – lol)
10 wall walks in place of 30 HSPU
10:38
thanks shannon
Activator:
Round of 5’s w/ 45# DB’s/ SHSPU
Round of 3’s w/ 55# DB’s/ SHSPU
Round of 2’s w/ 65# DB’s/ SHSPU
WOD Rx:
9:14
(Row)
Activator: (or as Tyler calls it… WOD-1) 🙂
DB movements up to 50#
Strict HSPU
Row
WOD:
Rx’d weight
Run
HSPU – all strict with 1 ab mat
13:40
Extra cardio: 400 meter swim (completed in laps-broken).
Activator: 75 DU, Devils Press (5, 3, 2), 3 Wall Walks, DB SC (5, 3, 2) weights at 30, 40, 45#
WOD RX: 9:53
Wod RX
8:28
Strength
100m rows
20lb DB weight for all
WOD
15:55/20lb DB
1000m row
15 Box push up/ 15 DB strict press
20 DB squat clean
10 devil press
Warmup @15# and Strict Push Ups
WOD @15# and Strict Push Ups
14:37
First time doing the Devil’s Press and my legs are totally destroyed. Squats were rough.
Activator w/15-20-25
WOD w/20’s & 3 abmats
11:54
Activator
Rows- :25, :21 and :19
DB Squat Cleans- 30, 35 and 45#
HSPU- kipping, 2” deficit and 4” deficit
Devil Press- 30, 35 and 45#
WOD Rx
11:10
Kari Pearce Power Abs