For time: (12 minute cap)
800 Meter run
30 Front squats 135/95# Rx+155/105# MRX115/80#
100 Double unders
Compare to October 16, 2013.
Rest 3 minutes from end of time cap, then:
30 Ring MU’s Rx+ 50 Ring MU’s (15 min cap)
or
“G.I. Jane”
100 Burpee Pull-ups Rx+ 100 Burpee Strict Pull-ups
1st WOD modified:
800 m row; 30 FS (135); 20 cal assault bike
Completed @ 7:02
*
“GI Jane” rxd:
@ 15 min cap completed 90
Completed all 100 @ 16:58
WOD 1 w/2k bike
7:25
“G.I. Jane”-ish
73 reps
Wod rx
8:25
30rmu
12:05
Wod RX
6:45
30bmu’s
7:52
Wod Rx’d
6:59
30 RMU-
Did not complete. Still practicing
FS- 20/10
Dubs were broken up several times
50 Ring MUs:
30@10:11
50@14:42
WOD
As Rx’d
800=3:17
30 FS=(11-10-9)
100 DU unbroken
Time: 6:08
30 (sets of 3 and 2) Ring MU’s=6:31
continued on for
50 (20 singles) Ring MU’s=14:01
Wod rx +
6:40
FS unbroken, then my Rope broke 🙁 scrambled for a fill in!
22 RMU’s in time cap
False grip for all- attempted couplets but failed many 2nd attempts. Wrists were raw from last week!
WOD w/ row, 65#, 20 cal bike
8:07
100 burpee pull-ups (with a break after each one questioning why I was doing this…)
57 at time cap – was going to be done but thought I would regret it so finished the 100 untimed.
WOD rx 7:40
50 strict burpee pull ups then 31 kipping
Wod RX weight with 800m Row
7:01 missed a lot of dubs. FS 14/9/7
GI Jane
52 burpee strict pull-ups @ 10 min mark
Then went to burpee kippping pull-ups for 40
=92 reps at cap
WOD – Rx 8:42
GI Jane – Rx 15:44. 94 1/2 at the cap
WOD MRX -8:42
Run 4:03
FS-15-8-7
Dubs-not unbroken
G.I. Jane
75 Burpee kipping Pull-ups
Good Job Nikki and thanks again for pacing me on the dreaded run.
WOD Rx:
6:44
30 RMU
7:12
1 minute rest
20 BMU
3:20
Post 1 mile run
WOD w/ 95#
7:33
G.I. Jane (burpee – kip PLU)
14:50
Fun class – great tunes! Thanks Breck!!
Wod MRx’d (115#)
8:48
30 RMU-
Pretty fatigued after WOD. All singles.
22 at the cap.
WOD mrx
7:48
GI Jane
78 at time cap.
WOD Rx’d=6:37
30 RMU=9:37
WOD 1 w/35# bar, row & singles
8:13
WOD 2 – kind of a mess.
10 burpee pull-ups
30 ring rows
30 burpees
Wod. Rx’d.
8:50
—
30 Ring MU’s for time
8:02 (not sure of my pr time…..)
(mostly triples + a few sets of doubles…too much resting)
Wod. Not rxd. Subbed 20 cal bike for dubs
WOD @ 115#: 7:08
RMU: 24 RMU @ around 10 minutes, stopped when hand started to rip
WOD Rx
1) 9:45
2) 70 burpee PU
Wod RX
7:04
—
100 burpee Strict PU
Time Cap at 94
Finished @ 15:46
RX 6:21
BMU/Ring combo: 5, 2, RMU, 2, RMU, 2, RMU, 2, RMU, 2, RMU finished at 10 min and ripped so stopped
Wod RX+
3:18 800m
FS Unbroken
100 DU Unbroken
5:53
30 RMU
9:11
Felt this more mental than anything but happy to get the work done great job today everyone
WOD Rx
8:10
FS done 20/10
DUs 30-30 then 18-2 and 15-5
Did a few RMU progressions the first 3-4 minutes then went to the rings…got 6/9 for singles. Pretty happy with that for bot having done them in quite some time
No abs today, had to take my truck to the dealership. I will get my abs in tomorrow
WOD
Could’ve pushed myself more in this workout.
•3:55 800M (my pace was pretty slow)
•Went light, 55# front squats (15,10,5)
•200 single jumps
Time: 8:30
Muscle ups
• 30 black banded ring dips
•40 dips against a stepper
Need to build up my triceps again.
Wod rx (with box squats)
8:32
Wod with 115#
Capped at 55 DU
GI Jane
Capped at 73
Covid recovery is still taking a toll
Wod modified
800m run, 95lb FS, 200 singles 20 du (work in progress) -11:07
GI Jane 86 burpees/ring rows -15min.
Wod rx
Can’t remember my time, only posting so I can compare muscle up time.
30 RMU for time
14:31