For time:
1000 Meter Row or 2500 Meter Bike
42 Box Jumps 24/20” MRX 20/18”
9 Thrusters 95/75# Rx+115/80#
750 Meter Row or 2000 Meter Bike
30 Box Jumps
15 Thrusters
500 Meter Row or 1500 Meter Bike
18 Box Jumps
21 Thrusters
For time:
1000 Meter Row or 2500 Meter Bike
42 Box Jumps 24/20” MRX 20/18”
9 Thrusters 95/75# Rx+115/80#
750 Meter Row or 2000 Meter Bike
30 Box Jumps
15 Thrusters
500 Meter Row or 1500 Meter Bike
18 Box Jumps
21 Thrusters
10 Minutes
30 on/30 off for max meters
Meters=4485.1
Calories=122.30
WOD
As Rx’d with row
Time: 17:37
10 Minutes
30 on/30 off for max meters
Meters=4221
Calories=118
Wod Rx’d (row)
18:25
Thrusters: 9, 8/7, 8/7/6
*bike for meters on metcon
10 min 30 on 30 off
4047 meters
95 Cal
WOD MRX (Row)
19:45
:30/:30 x 10 (bike)
4434m/134 cal
WOD Rx’d (bike)
21:14
1403m row
19:08 rx row
Bike 3540 m
WOD 19:23
Row
24” box step ups
75# thrusters
Max meter row
1,130
WOD MRX 55# with rowing and all box jumps
21:44
Max meter/cal bike
4302.1/111.85
Wod RX row
18:26
Home WOD
For time:
Start w/
-50 burpees
-100 DU’s
33-27-21-15-9
-KB Swings (53# kB)
-Anchored sit ups
-Goblet Squats (53# kb)
Finish w/
-50 burpees
-100 DU’s
31:27
30/30 bike
3521 meters
WOD w/row, step-ups, 75#
21:27
Met Conditoning w/bike
Meters: 4007.5
Calories: 95.47
WOD Rx w/row
20:54
Thrusters unbroken
KP Power abs thanks for joining us Shannon and Dan!
Bike for meters: 3,512
Wod with row
Started with box jumps but switched to step ups
23:53
Hang Squat Clean: 2@230, 2@230
Hang Power Clean: 2@230
Hang Squat Clean: 1@275, 1@285, 1@296
No Hook No Feet Power Snatch: 2@135
Power Snatch: 1@150, 1@150, 1@185
Narrow High Pull: 10@75, 10@75, 10@75, 10@75, 10@75
Snatch High Pull: 10@75, 10@75, 10@75, 10@75, 10@75
Klokov Press: 10@45, 10@45, 10@45, 10@45, 10@45
Bench Press: 10@115, 10@115, 10@115, 10@115, 10@115, 10@115
Open Gym. Completed one of the new benchmark WODs.
“Andi” RX’d
For Time:
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats
Time: 25:07
*not a fun WOD to do alone
Conditioning:
Bike
4407 meters
124.32 calories
—
Wod Rx
20:08
Bike: 75 cals and 3.8 miles
Wod: #65, step ups
20:25
10 Minutes
30 on/30 off for max meters
Meters: 4,456
Calories: 127
WOD RX (row)
19:48