1 Round for time of:
80 Double Unders
40/32 Calorie Row or Bike
25 Thrusters 95/65# MRX 75/55#
Rest 2 minutes/make load adjustments
2 Rounds for time of:
50 Double Unders
25/20 Calorie Row or Bike
10 Thrusters 115/80# MRX 95/65#
Rest 2 minutes/make load adjustments
3 Rounds for time of:
40 Double Unders
20/16 Calorie Row or Bike
5 Thrusters 135/95# MRX 115/80#
Wod as rxd
Round 1: 4:12
Round 2: 5:22
Round 3: 6:28
Total: 20:02 – 4:00 = 16:02
Hardest part was doing that math haha
Great pic kait!!!!
Strength / conditioning
Biked and worked Up to 155# x 3
–
Wod RX’d
22:45-4= 18:45
Biked for dubs (16-10-8)
All thrusters unbroken
Wod as rxd w/rows
Round 1: 4:16
Round 2: 6:15
Round 3: 7:57
Total: 22:28– 4:00 = 18:28
Felt like I was in trouble the second round of Round 3…turns out I definitely was 😉
Those legs, Kait!!!!
Built up to 100# on thrusters
WOD RX
28:15 – 4:00 = 24:15
Lookin good on the blog photo TS
Max lolllllll every. Single. Time.
Thanks guys :))
WOD w/ 16-10-8 burpees for DU’s, and hang C&J 65-80095 for thrusters
1. 0-5:35
2. 7:35-15:08=7:33
3. 17:08-26:40=9:32
Total: 22:40
Strength- Thrusters
3@95,3@115,3 sets of 3@135
Wod Rx’d
1) 4:50
2) 6:50-13:46=6:56
3) 15:46-24:22=8:36
24:22-4=20:22
*all thrusters at 135 unbroken
23:29 – 4:00 = 19:29
Middle round 85# instead of 80#
Strength
95-115-135-155-185
Wod rx
1. 3:43
2. 6:31
3. 8:16
Total: 22:20 – 4:00 = 18:20
Strength/conditioning
Odd: 10 cal row
Even: 3 Thrusters @ 95-115-135-135-155
WOD Rx:
1. 4:39
2. 6:28
3. 8:02
Total: 23:09 – 4:00 = 19:09
*biked cals for dubs (L-achilles)*
Conditioning: rows, 95#, 115#(2x), 135#(2x)
WOD: subbed wallballs equal to number of thrusters for dubs, Rx wt.
29:45
Activator:
45-95-115-135
—
Wod. Biked for dubs (16-10-8), all else Rx’d (row)
26:32 – 4:00
Total = 22:32
Not a fun Friday with that Wod.
10 Minutes
Odd: 10 Calorie Row
Even: 3 Thrusters (95/115/135/155/185)
WOD
As Rx’d
All Thrusters unbroken
1: 3:56
2: 5:40
3: 7:11
Total time=20:47-4:00(rest)=16:47
10 Minutes
Odd: 10 Calorie Row
Even: 3 Thrusters up to 135#
_________
Wod RX
Total Time = 23:27 – 4:00 Rest = 19:27
Wod RX
1. 3:57
2. 5:41
3. 6:42
Total 20:20-4:00=16:20
10 Min EMOM
10 Bike Cals
3 Thrusters (135/165/185/185/185)
Wod rxd W/ Calories on the bike instead of row
24:19-4:00 – 20:19
Such a fun workout
Single/single/dub in all jump ropes
1st round 65lb 6:10
2nd round 80lb 8:50
3rd round 95lb 10:02
Home WOD
for time
Start w/ 100 DU’s
10-9-8-7-6-5-4-3-2-1
-burpees
-KB Sumo High Pulls (53# KB)
-Goblet squats (53# KB)
-Weighted walking lunges (2-25# DB’s)
Finish w/ 100 DU’s
22:40
Have a good weekend CFJ
WOD: cap + 1
Was in the bottom of the last thruster at the bell
Dubs were not my friend today
Thrusters and A bike cals:
95,95,115,115,135
WOD wirh RX barbell and bike:
27:54
Thrusters and row cals:
95,95,115,115,135
WOD RX:
29:30-4:00=25:30
Thrusters up to 95#
Rowing cals
WOD Rx
1. 4:23 (2 sets on the DU’s)
2. 7:28 (1 set of DUs unbroken)
3. 10:05 (2 sets DUs unbroken)
25:56 – 4 rest= 21:56
All thrusters unbroken; lung burner
Not a bad DU day for me!
Bench press subbed for all thrusters. Up to 5 unbroken reps at 235# during strength.
WOD:
Rows: as written.
Dubs: lots of single-single dubs.
BP for thrusters. Rnd 1: 25 reps @ 135, rnd 2: 10 reps @ 165 x 2, rnd 3: 5 reps at 205 x 2.
Finished somewhere in the 22 min range.