Every 3 minutes for 30 minutes:
20/16 Calorie Row or Bike MRX 12/9 Calorie Row or Bike
*Add 4/3 Calories MRX 3/2 Calories every 3 minute until failure*
**Max calories on last round**
Every 3 minutes for 30 minutes:
20/16 Calorie Row or Bike MRX 12/9 Calorie Row or Bike
*Add 4/3 Calories MRX 3/2 Calories every 3 minute until failure*
**Max calories on last round**
Completed round of 40 cals on bike
Rowed 140 cals with remaining time
For 10 min
30 sec bear crawl – 30 sec rest
Did 100 ft bear crawl each 30 sec
*
WOD Rx rowing:
3 min: 20 cals – completed
6 min: 24 cals – completed
9 min: 28 cals – completed
12 min: 32 cals – completed
15 min: 36 cals – completed
18 min: 40 cals- completed
21 min: 44 cals- completed
24 min: 48 cals- completed
27 min: 52 cals- completed
30 min: 56 cals- completed (did a max cal row and @ 30 minutes finished with 63 cals)
…MACHINE!!!! nice work, Jeremy!!
5, 50’ handstand walks
35/44 cals on bike
Wod RX: Completed all 10 rounds
Row / 57 cals last round
– 1 Mille run post wod
WOD as prescribed with row
50 Reps in the last round
Handstand walks I think I got 7 @ 28’
WOD RX w/ row
Completed all rounds got 45 cals on Max row
Bear crawls however far the cones were
WOD – rowed men MRx thru rd 8; rested 1 min then women MRx last 2 rds
12-15-18-21-24-27-30-33-25-27
HS walk practice
Wod Rx’d- Bike
Made it through 48 cals(7 rounds)
*8 rounds. And thanks Stephen and Chase for the push on the last round!
Handstand Walk
30 seconds for distance/30 seconds rest
Min 1: 50′ Handstand Walk unbroken
Min 2: 50′ Handstand Walk unbroken
Min 3: 50′ Handstand Walk unbroken
Min 4: 50′ Handstand Walk unbroken
Min 5: 50′ Handstand Walk unbroken
Min 6: Failed at 30′ and rested until next minute
Min 7: 20′ Handstand walk unbroken and rested remainder of minute
Min 8: 50′ Handstand Walk unbroken
Min 9: 50′ Handstand Walk unbroken
Min 10: 50′ Handstand Walk unbroken
Total Feet=450
WOD Rx rowing:
3 min: 20 cals – completed
6 min: 24 cals – completed
9 min: 28 cals – completed
12 min: 32 cals – completed
15 min: 36 cals – completed
18 min: 40 cals- completed
21 min: 44 cals- completed
24 min: 48 cals- completed
27 min: 52 cals- only made 34 cals
30 min: 56 cals- only made 36 cals
Skills: Practiced handstand balance
WOD RX w/Bike: finished 36cal round
HS walk
Made it 100’ total in 8 sessions then did some static holds
–
Wod – bike
I started at 20 cals then added 3 each three minutes… 44 on round 9
Got 51 for max on round 10 with bike
Handstand walks
finished 50 feet per round = 500 feet
Mrx assault bike
Finished all except last @ 27 took me extra 50 seconds after buzzer
Spent lots of time standing on the pedals in the latter half which probably isn’t allowed but I began planning my funeral about halfway through
Bear crawl 50’-next time try 75-100’
Wod RX’d on bike
Made it through 31 cals (6 rounds) then kept peddling for the remaining 12 min for 96 cals
Total cals=237 cals
Awesome job on the handstand walking, Chandler!!! AMAZING!!
Skills: Handstand walk
Round 1 50’
Round 2 40’
Round 3 rest
Round 4 40’
Round 5 rest
Round 6 40’
Round 7 rest
Round 8 40’
Round 9 rest
Round 10 40’
WOD Rx: (row)
Completed
Final round max calories 64
All handstand walks were unbroken.
For 10 min
30 sec bear crawl – 30 sec rest
Did 100 ft bear crawl each 30 sec
*bear crawling next to Joanie is definitely a humbling experience….great job, Joanie!!!
WOD Rx rowing:
3 min: 20 cals – completed
6 min: 24 cals – completed
9 min: 28 cals – completed
12 min: 32 cals – completed
15 min: 36 cals – completed
18 min: 40 cals- completed
21 min: 44 cals- completed
24 min: 48 cals- completed
27 min: 52 cals- completed
30 min: 56 cals- completed (did a max cal row and @ 30 minutes finished with 58 cals)
killed it Daniel – knew it all along 🙂 You the man! Awesome class – thanks Breck!
Rowed 100m every 30 seconds
Wod masters rx rowing:
All rounds completed, 35 cals on last round
10 x 50’ bear crawls
WOD w/ row
Completed
Last set: 44 cals
Totals cals: 296
HS Walk: 200’ total, made about 47’ or so unbroken first round. Probably a PR.
Bike: completed 48/48, rested 3:00, completed 52 cals on final round
50 on final round
Strength
Didn’t keep track… started on the wall but then tried free handing it. Started off okay then started losing balance a lot. Prob should have stayed against the wall.
WOD
Bike
Tried RX 1st round then switched to MRX scaled
1. 16 6. 19
2. 13 7. 17
3. 15 8. 19
4. 16 9. 17
5. 19 10. Max calorie 22
HS Walk
Did 7 sets of 5-10ft each time.
WOD Rx on ECHO bike….mistake
Completed:
16, 19, 22, 25, 28 then went to 20 cal in 2 min with one min rest until last round.
Max cal – 34 cal Last round
Great job Gabriella! Fun to die together!
2, 50” hand stand walks and a bear crawl race with Chase. Think I got him in a photo finish..
Wod RX w/ bike
Completed 44 calories
Finished with 30/48
Practiced some Handstand Walks, did some Bear Crawls, did some Strict PU
Wod
Bike
Calories = 16, 20, 24, 28, 32, 36, 22, 28, 26, 35
Yep Vacation was fun!