For time:
24 Wall Ball Shots 20/14# 10/9’ Rx+ 11/10’ MRX 20/10# 9#
21 T2B
18 Bar Dips Rx+ Ring Dips MRX Push-ups
21 Wall Ball Shots
18 T2B
15 Bar Dips
18 Wall Ball Shots
15 T2B
12 Bar Dips
15 Wall Ball Shots
12 T2B
9 Bar Dips
12 Wall Ball Shots
9 T2B
6 Bar Dips
9 Wall Ball Shots
6 T2B
3 Bar Dips
Skills & Drills 1 Max set:
Bar dips: 41
Wall balls: 41
Toes to bar: 31
Wod RX: 17:54
Participation day
WOD w/bamboo v-ups
15:56
Skills:
WB-30
Ring Dips- 15
T2B- 15
Wod Rx’d w/ Ring Dips:
16:39
*All Wall Balls unbroken
Skills
3 x 1000m assault bike
WOD w/ WB, GHD, push-ups
14:47
Activator: participated
Active rest day WOD:
8#WB, WB sit ups, parallette dips
15:09
Wod RX
11:16
Wod RX
14:44
0-4 this week….
Skills
20- Strict bar dips
24-Wall balls
0- T2B (didn’t want to irritate my shoulder before the workout)
WOD
16:43
Did all strict Bar dips
Did T2Rings all unbroken
WOD Rx with Bar Dips
19:35
WOD
As Rx’d
Everything unbroken
Time: 12:46
Skills
WB’s- 15-15 + 30 pushups in 2min
Ring Dips- 12-12 + 20 pushups in 2min
V-ups- 12-12 + 20 pushups in 2min
—
Wod. V-ups for TTB / Ring Dips
12:50
#smokeshow Thursday….!!
Skills
25 wall balls with 8# ball
20 knee raises
20 parallel dips
WOD w/ parallel dips, 8# ball, knee raises
Finished 3 sets and with last 18 wall balls
Used 6# ball
Skills & drills:
1 set of 30
WB’s
Strict ring dips
T2B
WOD Rx:
11:58
WB’s & dips unbroken
T2B 1st & last rd unbroken
crushed it, daniel – nice work today!!
Thanks Alonso! You crush it everyday! You basically do 2 Wods everyday!
Skills
20 Wb with the 30#
Ttb technique work
Dips practiced Ring MU
Wod rx(ring dips)
16:21
Dips crushed me
Activator – did 3 – 5min EMOMs
1st 5min EMOM: 10 WB Shots (really trying to work form)
2nd 5min EMOM: 12 GHD’s
3rd 5min EMOM: 10 Ring Dips
WOD Rx (ring dips0
18:23
….wall balls….get out of here with those….
thanks breck for the gear…
Activator
WB – 55
Bar dips w/red band – 20
no T2b
WOD w/ GHD for 21, 15, 9
T2B for 18, 12, 6
19:04
Did yesterday’s strength complex up to 125#
Wod rx+
15:37
WOD – black band bar dips – 16:40
7 mile run
20 WBS EMOM x 4
6 Strict bar dip EMOM x 5
15 weighted ghds 10# ball EMOM x 4
Wod rx +
14:48
Dips went fast- good job girls!
Activator
WB – 70
Push up – 50
Sit ups – 2:00 mins
—
Wod RX
14:12
Strength: completed
Wod rx
19:24
Smart sets and I’m proud of it
HPS up to 125#
WOD RX+ 19:16