For max reps:
3 Minutes max calorie row or bike
3 Minutes max wall ball shots 20/14# 10/9’ MRX 20/10# 9
3 Minutes max kettlebell swings 55/35# MRX 35/25#
2 Minutes max calorie row or bike
2 Minutes max wall ball shots
2 Minutes max kettlebell swings
1 Minute max calorie row or bike
1 Minute max wall ball shots
1 Minute max kettlebell swings
*Athletes choice on order of exercises*
Strength: bar, 65, 85, 115, 115, 125
15 @ 135
Wod: KB, WB, row
50, 30, 20
50, 30, 18
94
292 total
Strength
Did front squats and some strict pull-ups
–
Wod
RX’d
Kb 66,33,18= 117
Wb 50,30, 17 = 97
Row 45, 24,12= 81
= 295
Strength:
Stretching only. Right knee extremely swollen.
WOD:
GHD for wall-balls, Assault Bike, 55# KB swings
GHD- 94
KB -100
AB- 50 cals
Total: 244
65 calories
96 WBS
92 KBS
Total 253
Strength:
Participated and worked form up to 95#
WOD RX:
Row cals: 47, 28, 13
WBs: 50, 30, 24
KBS: 53, 30, 15
Total reps = 290
11 mile run
–
OHS
15 reps @ 105#
Wod as rxd
KBS: 90-49-30
Row cal: 40-25-11
WB: 66-40-25
Total reps: 376
Bar-55-65-75-85-95-100
Bike: 31, 16, 7
WBS: 60, 40, 20
KBS: 50, 31, 20
Strength up to 4@175 no 15 rm
Wod rx
kB 65-33-21
Wb 60-36-22
Cal 46-28-17
Total 329
Strength:
Up to 9 @ 155#
—
Wod RX
total = 266
Showed up today and participated! Glad tomorrow is a day off!
OHS (stayed light due to wrist injury)
15 with 45# bar
12@75#
10@75#
8@75#
6@75#
4@75#
15@75#
WOD
As Rx’d in the following order:
WB-50-35-21=106
KB-55-35-20=110
Row-50-35-15=100
Score=316
6 reps @ 185#
—
Wod. Rx’d.
280 reps