For time:
400 Meter row or run or 1km bike
40 Push-ups
400 Meter run or row or 1km bike (opposite)
40 Pull-ups MRX Banded/Jumping Pull-ups or Ring Rows
400 Meter row or run or 1km bike (opposite)
40 Push-ups
400 Meter run or row or 1km bike (opposite)
40 Pull-ups MRX Banded/Jumping Pull-ups or Ring Rows
400 Meter row or run or 1km bike (opposite)
WODrx 20:00
WOD Rx’d (row/bike)
20:40
Hand stand holds on wall
Wod RX: 16:52
400 run
40 push
400 row
40 pull
400 run
40 push
400 row
40 pull
400 run
Handstand hold on wall (over a min) and off (6 secs)
WOD Row/run 21:50
10 minutes:
-Handstand hold on wall 1 minute
-L-sit :15 (these are really tough)
-practice handstand walk
Wod Rx’d (Row/Run)
16:19
Plank hold with 25# plate on back – 3 sets at 2:00 each
WOD – Rx (run/row) 22:25
Accumulated 5 minutes plank holds
WOD Rx w/ row and bike (.6/.7miles)
25:03
At home
5k row
24:38
HS holds and walks
Got :10-:12 towards the end and about 12-15 feet
That was fun
–
Wod RX’d
Row-bike-r-b-r
= 15:46
8 mile bike/hike
Gymnastics movements:
Free standing handstand: 55 sec & 58 sec
L-sit: 40 sec
WOD Rx: row/bike (achilles tendinitis)
13:36
1:30 handstand hold on wall
4:01 high plank hold
WOD w/row/bike
21:46
1:00 handstand hold on wall
3 rounds
WOD rx – run/row
23:38
Such a great picture! Love the Berry family – rock stars for sure!
10min EMOM
-12 burpees
WOD Rx (Row/Bike)
17:34
great job, Daniel – just killed it today!
Thanks Ryan!
10 Minutes:
3 Attempts at max handstand hold in a 4’X6′ area
1: :36
2: :39
3: :53
WOD
As Rx’d with Row/Run/Row/Run/Row
All Push-ups and Pull-up sets were: 21-10-9
Time: 15:34
10 minutes:
5 Handstand Holds
2: around 10 seconds
3: around 15 seconds
—
Wod. Row/Run. Subbed two Peg Board Ascents/round for the pull-up rounds
15:27
WOD:
Row, Bike, Row, Bike, Row
Time: 19:05
Max HS hold was :10 seconds
Planked for 2:08
10 Minutes:
3 X 45 sec Hand Stand Hold against Wall
3 X 15 sec L Sit Holds
__
Wod
Row/Run, Cut each round of 40 Pull ups in half and did Strict
16:06
Gymnastics free standing HS walk up to approx 50 seconds
20:32 rx
10 minutes:
-Handstand hold on wall 2 minutes
-High planks 3 minutes with 25#
-Handstand hold on wall 1 minute
Wod Rx’d (Row/Run)
16:06
Looking strong Nicole and Berlyn!!
Me:
Strength: couple of wall handstand holds around 45 seconds each.
WOD: RX’d – run/row
Time – 19:07
Abigail:
Strength: handstand holds with & without wall.
WOD: scaled – 20 push-ups and 10 pull-ups
Time: 19:07
Tried to stay together. Fun WOD!
Gabe Keeling
Plank Hold: 9:07
WOD: 19:13 with ring rows and push ups from the knees.
Wod RX
Row first
14:04
Handstand free hold:
Several attempts – longest 19 seconds
WOD with all bike (still can’t do other cardio movements)
15:16
Handstand hold in 4×6’
:53, :40, :54
Wod rxd run/row
17:52
Handstand hold against the wall. Best time was 50 seconds others were 25 and 27. Kept loosing my balance.
WOD
Row / Run
1st Push Ups regular 2nd set from knees
Ring Rows
25:57
Wod RX’d
Row/bike
16:48
AT HOME WORKOUT
Strength
E2MOM x5 of 3 HPC to 3 S2O
Up to 155#
Dubai Fitness Champ workout 2
10 rounds
7 HPC (65#)
7 S2O
30 DUs
12:59
KP Extreme Power abs