“Pick Your Poison” by DB
For Time:
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Compare to January 27, 2020.
Wod
Thrusters #95 = 2:08 pr
4 k bike = 6:08 pr
10 rounds of 5 pull-ups and 5 bar dips = 7:01
23:17-8= 15:17
you are the man, stone!!! Awesome job!
35 thrusters 3:17
4K bike 6:28
90 strict bar dips 11:06
Total 28:51-8:00 = 20:51
All times approximate
1 mile run: 7:17
90 pull-ups: 7:19
50 thrusters: 4:19
26:55-8 = 18:55
Wod
Thrusters #95 = 3:14 (3:14)
90 Pull ups = 11:22 (14:36)
2k Row = 8:20 (26:57)
26:57 – 8 = 18:57
90 pull-ups – 7:30
50 thrusters @65 – 3:51
4K bike – 7:56
27:17-8:00=19:17
20:34 (2020)
22:30 (2018 – row, parapets dips)
50 Thrusters 65#- 2:18
90 pull-ups- 4:19
Row 2000m- 9:09 (worst part)
HAPPY BIRTHDAY, GEORGIE!!!! Great job on you 30 for 30 ring muscle ups!
WOD
50 thrusters 65# 3:14
90 pull-ups 8:00
Mile run 9:08
Wod-
35 thrusters @135- 3:49
60 ring dips- 5:06
4K AAB- 6:16
Total- 23:11-8:00= 15:11
50 thrusters 65# – 3:24
Mile run – 16:25 (9:01)
90 Pull ups – 27:17 (6:52)
30 rings mu’s: 14:50 (all singles, 1 miss)
50 thrusters at 65#: 3:02
4K assault bike: 7:10
Total time: 32:42-8:00= 24:42
Main goal was getting 30 mu’s for my 30th birthday 😛 pretty neat accomplishment despite it being slow. Thanks for all the wishes! Happy bday to you too, Will!
Thank you Georgie & Awesome job
WOD
1: 30 Ring MU’s=4:42 (10 sets of 3)
2: 2000 Meter Row=7:33.5
2: 50 Thrusters(95#)=2:55
Total time=23:11-(8:00 rest)=15:11
I’ve done this before a few times. Changed this up from the last two.
1st: 70 thrusters (75#) – 3:34
2nd: 4km assault bike – 7:21
3rd: 90 pull-ups – 7:12
total time 25:35 (-8min rest = 17:35). PR on time by 1 sec.
WOD
1: 50 Thrusters(95#)=1:46
2: 90 Pull Ups=4:44
3: 2000 Meter Row=7:48
Total time=22:18-(8:00 rest)=14:18
Warmup: stretching, squats, sit-ups, pushups, etc
WOD untimed
100 anchored military sit-ups
100 Russian twists w/10#db
100 barbell deadlifts 45#
1000m row
Half Murph w/20# vest
1 mi run
10 rnds of 5 pull-up, 10 push-up, 15 air squats
30:00ish
WOD Rx:
50 thrusters #95 (3:11) / 2020 (5:00)
30 ring muscle ups (5:04) / 2020 (6:03)
4K bike (6:03) / 2020 1 mile run (6:08)
Total: 23:18 – 8:00 = 15:18 / 2020 (25:11-4=17:11)
(Didn’t want to run due to soreness from dubs yesterday)
Apparently I can’t do math, RMU’s took 6:04 not 5:04.
Pick your Poison
50 Thrusters @ 95#- 4:20
5 sets of 10
1 Mile Run- 9:08
30 Ring MU- 13:05
All Singles
PR*
Total time= 26:33* net breaks
awesome job on those RMU – great work!
WOD
1: 70 Thrusters(75#)=7:27 (PR)
2: 2000 Meter Row=7:57 (not PR)
3: 90 Pull Ups=7:58 (last year I was still working on butterfly – this year I did all these via butterfly so I will say that’s an improvement)
Total time=31:22-(8:00 rest)=23:22
60 Ring Dips: 3:05
4K Row: 8:54
MOD – 50 S2O @ 65#: 1:41
Total: 21:40-8 = 13:40
*2K Row
70 thrusters @75# 2:35
90 pull ups 3:24
2k row 7:45
Total 21:44-8:00= 13:44
50 Thrusters @ 95# = 2:54
60 C2B = 4:34
4k (2.8 miles) Bike = 7:47
Total = 15:15
WOD
1: 70 Thrusters(75#) – 6:17
2: 90 bar dips (strict) – 6:33
3: 1 mile run – 8:17
Total: 21:07
70# Thrusters 6.65
90 Pull ups 8.01
1 miles run 8.49
0-3:43 – 35 Thrusters @ 55#
7:43-12:34 – 30 ring rows
16:34-26.52 – 2k row (10:17.8)
Wod
35 Thrusters @135 : 1:10 unbroken
4K Bike : 7:11
30 RMU 10 sets of 3 : 7:25
Total time 23:46 – 8:00 – 15:46
Fun day today good work everyone
RIDICULOUS on the thrusters
Row: 7:39
9 ring mu / 21 bmu : (5-3-1, 3’s) 7:5something
35 thrusters @ 135: (7-7-7-5-5-4) 5:28
Wod
1 mile run: 7:50
60 Ring dips = 4:07 (15:57)
Thrusters #95 = 6:25 (26:22)
26:22 – 8 = 18:22