4 Rounds:
Every 3 minutes, each for time for 12 minutes:
50 Double Unders
12 C2B Pull-ups MRX Pull-ups
12 HSPU’s Rx+ Strict MRX 2/4” riser
*Score is your slowest round*
4 Rounds:
Every 3 minutes, each for time for 12 minutes:
50 Double Unders
12 C2B Pull-ups MRX Pull-ups
12 HSPU’s Rx+ Strict MRX 2/4” riser
*Score is your slowest round*
Activator (bike/DUs)
86 cals
200 DUs
WOD Rx’d
Completed first 2 rounds
Through 6 HSPU @ time rd 3 (went to AMRAP)
Through 5 C2B in round 4
Activator: Row – 13, 14, 16, 18; Dubs – 40, 40,40,40
WOD – pull-ups, 20# dumbbell strict press
2:00, 2:08, 2:14, 2:16
Activator (bike/DUs)
84 cals
130 DUs
Wod RX : 2:58 (slowest)
1st = 2:06
2nd= 2:16
3rd= 2:42
4th= 2:58
1 mile run post Wod
Activator row/DUs
15/20
20/25
19/25
20/25
WOD MRX
1:54 1:52 2:02 2:10
Great pic Ryan!
Activator
Rower- 100 cals
Single leg JR-120
Wod w/ 50 single leg JR. Rx’d other 2 movements:
1:29
2:27
2:38
2:55
Rower- 23/23/24/30
Activator:
Rower: 25/26/25/26 = 102 total cals
Dubs: 50/50/50/50 = 200 total dubs
WOD – regular PLU’s instead of C2B (haven’t figured out butterfly C2B yet)
**4 wall walks in place of HSPU
1:41
1:37
1:35
1:39
Slowest round: 1:41
fun class – thanks breck!
Activator:
Row: 57 cals
Burpees: 24 (8 each round and skipped last round)
WOD w/ juming jacks, pullups, pushups
slowest round: 2:35 (round 4)
Anyone is invited to our house Saturday for the Passion (Easter) WOD. Our family has done this together the last 2 years and would love to have others join us. 10:30-noon.
100 double unders
800m shoulder barbell carry (95/65)
100 burpees
Activator legs only
22/19/18/16 (75cals)
50/50/50/50 dubs unbroken
Mod Wod
50dubs
12 GHD
12 s arm OHS 50#
1:37/1:55/2:12/2:13
Activator: Cals (row)/ dubs
29/40
28/40
29/40
29/40
Total Cals: 115
WOD Rx: 2:06 (slowest)
1:16
1:41
2:05
2:06
Noon Class –
Activator – Same Format just different movement –
Max Burpees 1st Minute / 40 DU’s 2nd Minute
22/23/24/25 = 94 total burpees
WOD – 12min AMRAP
-10 Dball Overs (100#)
-20 GHD’s
5rds even
thanks breck – awesome noon class!!
Wod modified
50 left leg single unders
12 C2B
12 strict HSPUs
1:07
1:16
1:40
1:58
Activator
4 Rounds
1 Min Calories Bike 24/22/22/22=90
1 Min DU 40/50/50/50=190
2 Minutes Rest
WOD
Rx+
1: 1:14 (unbroken)
2: 1:15 (unbroken)
3: 1:53
4: 2:25
Activator
65 calorie row
160 DU
WOD
50 DU
12 Ring rows
12 HSPU
1:29 (score)
1:24
1:22
1:19
Bike 71.47
DU 50s
Activator completely destroyed me – couldn’t fully participate in workout.
Activator
Bike – 16/17/15/15
DU- 50/50/30/30
Wod
W/pullups and strict HSPU w/2 abmats
Finished all but last in time cap
Activator
Ass Bike: 89 cal
DU: 190
WOD
50 DU
12 PU
12 HSPU (8×3 strict, 4×1 strict)
1:35
1:40
1:50
2:00