AMRAP in 10 minutes of:
40 Double Unders
5 Strict Pull-ups MRX Pull-ups or Ring Rows
5 Strict HSPU’s MRX Kipping HSPU’s or 10 Hand Release Push-ups
Right into:
AMRAP in 10 minutes of:
20 Air Squats
5 Strict Pull-ups MRX Pull-ups or Ring Rows
5 Strict HSPU’s MRX Kipping HSPU’s or 10 Hand Release Push-ups
*Athletes choice on WOD to start with*
CFJ mile. Didn’t run but rowed. Same format
Finished @ 9:36
400m (1:17)
200m (2:17-2:58)
400m (3:58-5:23)
200m (6:23-7:06)
400m (8:06-9:36)
*
1st AMRAP
8 cal assault bike, 5 strict pull-ups, 10 hand release push-ups: 5 rounds
2nd AMRAP
20 air squats, 5 strict pull-ups, 10 hand release push-ups: 6 rounds
CFJ Mile Assault Bike Equivalent
WOD Rx’d
DUs: 4 rds + 13 dubs
Squats: 4 rds + 4 strict HSPU
Biked for the jenks mile
1k-0.5-1k-0.5-1km
9:47-4= 5:47
Reset bike after each
–
Wod
Mod with 8 burpees sub for dubs, all else RX’d
= 7 rounds
Air squat = 5 rds + 20+ 5 pullups
CFJ mile 11:26 – 4:00 = 7:26
WOD 4 + 25
40 DU
5 strict pull-ups
5 strict HSPU w/ 2 ab mats
WOD 5 + 8
20 air squats
5 kipping pull-ups
5 strict HSPU w/ 1 ab mat and 10# plate
CFJ Mile:
9:19-4:00= 5:19
Wod Rx’d in order as written
1) 5+40 DU’s
2) 5
*note- All PU’s unbroken. HSPU 3/2 every set
CFJ Mile
400: 1:13
200: 0:39
400: 1:15
200: 0:39
400: 1:13
Total time: 8:59-4:00(rest)=4:59
WOD
As Rx’d in order written
Missed 1 DU on 4th round with everything else unbroken.
1: 7 Rounds
8: 8 Rounds + 18 Squats
OLD BULL BROKE 9!
Helllllll yeah breck!!!!!!!!! That’s awesome. Strong work!!
CFJ Mile:
9:47-4:00= 5:47
Wod Rx’d in order as written
1) 5
2) 4
Strict body weight movements are terrible. . .
Haha!
Jenks mile
8:56
Wod RX
1. 8 rounds even
2. 7+10 air squats
Looking good, Dunhams!
CFJ Mile @ 10:25 (working to get back under that 10 min mark)
Air squat WOD: 4 Rounds + like 6 HRPU.. I think
Dub WOD: 3 Rounds + 16 dubs
Great job, 9:30!
Power Couple right there!! Great pic Dave & Miranda.
CFJ MILE:
400: 1:27
200: 0:44
400: 1:31
200: 0:45
400: 1:25
Total time: 9:52 – 4:00(rest)=5:52
**First time under 10min 🙂
DU’s WOD: **did 2 wall walks in place of HSPU
5rds + 30 DU’s
Air Squat WOD: **did HRPU in place of HSPU
4rds + 13air squats
–did strict pull-ups each wod
fun class – thanks breck!!
CFJ Mile
400: 1:15
200: 0:40
400: 1:17
200: 0:41
400: 1:16
Total time: 9:09-4:00(rest)=5:09
**Tried some different shoes this time and went 5 seconds slower over last. It’s the shoes fault.
WOD:
AMRAP1:
40 Dubs
5 Butterfly PU
5 Strict HSPU
**4 rounds
AMRAP2:
20 Air Squat
5 butterfly PU
5 Strict HSPU
**3 rounds + 20 Air Squat
Slow, easy 800m run instead of CFJ Mile (R Knee).
WOD 1:
8cal Assault Bike
5 Strict Pull-ups
5 Strict HSPU w/1 ab mat
Total: 5 + 3 pull-ups
WOD 2:
10 GHD sit-ups
5 Strict Pull-ups
5 Strict HSPU w/1 ab mat
Total: 6 + 10 GHD & 5 pull-ups
CFJ Mile
10:26 still over minute off PR but 30 seconds better than last time trying to get back sub 10
WOD RX
1. DU 5 rounds
2. Airquats 3+23 (3 pullup)
not a Clydesdale friendly day at CFJ
9:57 – 4 minutes rest = 5:57 mile
WOD rx
6 rounds + 40 DU
6 rounds + 12 air squats
Jenks mile: 6:38
WOD 1. W/8cal bike – 5 rnds + 5 pull-ups
WOD 2. 5 rnds + 15 squats
CFJ mile – bike equivalent
8:52
WOD Rx*
Air squats: 9 rounds
Bike Cals: 6 rounds
*8:52-4:00 = 4:52 CFJ mile – bike*
CFJ Mile
8:39
Wod
1. DUBS – 7+ 10 dubs
2. 6 + 1 pull up
HRPU’s instead of HSPU
CFJ mile.
400m 1:24
200m (2:24-3:12)
400m (3:12-6:40)- stopped and walked about halfway when right hamstring started spazming
200m (7:40-8:38) slow jog
400m (9:38-12:17) jog/walk
Sooooo that went about how I would assume it would go for someone who has no business trying to sprint a 400. 😉
1st AMRAP- 4+40
40DU
5 strict pull-ups
5 Strict HSPU w/pad
2nd AMRAP: 3 +22
20 air squats
5 strict pull-ups,
5 HSPU w/pad
Nightmare workout for this ginger but good chance to practice.
Camden:
CFJ Mile- rowed 10 minutes and something
1st amrap: 4 rounds
6 row cal
5 banded strict pull-ups
5 HSPU 2pads
2nd AMRAP- 3+21
20 air squats
5 banded strict pull-ups
5 strict HSPU 2 pads
Rowed jenks mike:
9:33-4:00=5:33
WOD 1: DUs, strict pull-ups, strict hspu
6 rounds
WOD 2: 8 cal bike, strict pull-ups, strict hspu
6 rounds
Hspu unbroken
CFJ mile
10:07 – 4 = 6:07
Wods
Participated
CFJ Mile
9:23 – 4 minutes rest = 5:23 mile
WOD RX
5 rounds & 3 rounds