5 Rounds for max reps of:
4 Minutes to complete:
500 Meter row for men, 400 Meter row for women MRX400/300
30 Box jumps 24/20” MRX 20 Box Jumps 20/18”
Max rep wall ball shots with remaining time 20/14#10’MRX 20/10# 9’
4 Minute rest
Compare to November 18, 2014.
Activator: ETMOM 10 Goblet squats then KBS for the rest of the minute for 5 min. Used 55#. Did 40 KBS total.
*
WOD rxd w/ modification to box Step-ups
Each rd I did 17 WB’s = 85 WB total
Had about 30 seconds left for WBs.
Activator: 10GHD KBs
WOD with DBL KB 20#
12/12/10/15/12
Activator 3 rounds with 25# 2 rounds with 35#
Got 90 KBS
WOD Row 400 30 24” box step ups max 14# Wallballs
18/17/19/19/15 = 88
Activator:
10 goblet squats EMOM (
(used 20# first 2 rds, then 25#)
KBS: 16, 14, 12, 12, 15 = 69
WOD w/25#, 18” step ups, 10# WB
WBS: 16, 15, 17, 16, 17 = 81
(More than double compared to 2014)
Activator w/ 55# KB. 15/10/10/10/10 on swings
Wod Rx: all box jumps w/ step down
16/12/10/10/10
58 total
Activator
AMRAP in 5 minutes of KB Swings
EMOM 10 Goblet Squats
5 Rounds completed with 10 Goblet Squats and 10 KB Swings@35#
WOD
As Rx’d
Everything unbroken
1: 1:53 Row & 31 WB’s
2: 1:52 Row & 31 WB’s
3: 1:53 Row & 32 WB’s
4: 1:54 Row & 32 WB’s
5: 1:55 Row & 30 WB’s
Total WB’s=156
Activator w/25# kb
10 goblet squats, 17 swings each minute
WOD w/ step-ups
16/17/18/19/17=87 total
Team WOD at home with Jacee
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups
Rest 2 min
1-2-3-4-5-6-7-8-9-10
Push-ups
V-ups
20:33-2:00=18:33
You go, I go (partner A:10/10, partner B 10/20, etc
10/10, 10/10, 9/9, 9/9, etc
Activator 25# 100 total each
WOD rx
24-20-20-17-22 = 103 total
Other girls smoked it. Good job
50\50 each *
Activator:
10 Goblet/10 KB Swings EMOM x 5
—
Wod RX w/ step downs
18/15/13/11/10 = 67
35# KB
Activator w/25# KB; 50 of each
WOD Rx
All rows 1:32-1:36
Box jump and step down
1. 30
2. 29
3. 27
4. 24
4. 31
Total: 141
Pearce Summer Abs w/ Chrissy and Georgie!
Great 9:30 birthday WOD! 😉
Special HBD to you, Stephanie. Hope you have an awesome day!!!
Happy Birthday Steph!
Hope you had an amazing day! Happy Birthday!
6 mile run
–
Activator with 25# – used as a warmup not a wod
10 goblet squats and 10 KBS emom
–
wod as rxd
40 – 40 – 41 – 40 – 43
total reps: 204 reps
–
compared to 2014: total reps of 66
Always happy to suffer next to the birthday girl!
Activated 45#
10/10
Wod rx
13
16
18
7
14
Total: 68 (pr by 8)
Activator w/35#, 10gs+10kbs
WOD.
1. 12 jumps 18 su, 2wbs
2-5. 30 su, 7, 9, 7, 7 wbs
Activator:
35#, 10, 10
WOD Rx w/ setups
66 WBS
Activator: 35# KB – 10 Goblets and 10 KBS – all rounds completed
WOD Rx w/ Box Jumps (on big tire which is right at 24″…so I’m told)
11/9/10/8/4
42 total WB’s
…that’s tooooo many times for this short chubby guy to jump onto stuff. 150 bj’s…good grief.
activator: 25# 10/10
WOD RX: 39, 25, 30, 30, 26 = 150
WOD RX:
1. Pace 1:44/10 WB
2. Pace 1:45/6 WB
3. Pace 1:50/4 WB
4. Pace 1:55/3 WB
5. Pace 1:44/6 WB
Apparently I’m super slow at box-jumps.
Activator 25#KB, 10/10
Wod rx
22, 23, 23, 24, 22
114
Birthday Girl and Georgie killed that workout! Well done, ladies!
74 swings @25#
WOD 400 rows
14# wB to 9ft
17
74 KB swings @25#
1) 17
2) 16
3)15
4)11
5) 13
Total WB 72
Wod RX
32,32,28,34,30=156
Activator: Goblet squats/ KB swings
10/10 45#
WOD as Rx:
18-18-16-16-14
Total: 82
Hudson’s WOD:
250m row/ 15 step ups 20”/ max WB’s 8#
10-12-11-9-10
Total: 52
Hudson came!?!? I love it! Go girlie
Activator:
As written – 10/10 with 35# KB.
WOD:
600m runs instead of 500m row.
Total WBs – 24.
Humbling day.
Double header softball game 8 & 9 pm.
Maddy:
Activator – 10/10 with 13# KB.
WOD: 400m run instead of row. 20” box jumps. Total of 16 WBs.
Activator
10 goblet squats
10 kbs
3 rounds
WOD
400m row
30 box step ups
Wb shots 13/17/20/15/21
Activator 10/10 w/55
WOD rx
20-20-21-18-15 = 102 (-8 off 2014)
Box jumps were awful
Activator 10/10
WOD rx
25-20-15-13-21 = 94 total
Activator with 25# KB
Worked until there 15 seconds left each round.
WOD modified 400 m row and 20 box jumps on 18″. 12# Wall Ball
Made it to 1 wall ball shot in round 3, all others just finished the box jumps at the bell.
Activator 10 goblet squats 12 KBS EMOM
WOD Rx
WB
18, 19, 19, 16, 14
86 total
35 lb. KB
Activator:
10 Goblet & 10 KB Swings EMOM x 5 with 35#
—
Wod RX
WB – 8/5/6/4/0 = 23
Activator 35#
10 GS + 10 KB swings all rounds
WOD
83 Wallballs total
Round 2 and 4 were a mix of box jumps and step ups
Row pace-
Round 1: 1:35
Round 2: 1:37
Round 3: 1:40
Round 4: 1:42
Round 5: 1:51