Team WOD #1
8min AMRAP:
4 KB SDHP 55/35# RX+70/55# MRX 45/25#
6 KB Goblet Squats
8 Russian KBS
*One person works and completes a full round, one person rests and then switches.
REST 2min
Team WOD #2
“Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rds**
4 RFT: (14min cap)
(Partner 1) 250/200m Row or 0.6/0.5km A Bike
(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
8min AMRAP:
4 KB SDHP 55/35# RX+70/55# MRX 45/25#
6 KB Goblet Squats
8 Russian KBS
*One person works and completes a full round, one person rests and then switches.
REST 2min
Team WOD #2
“Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rds**
4 RFT: (14min cap)
(Partner 1) 250/200m Row or 0.6/0.5km A Bike
(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin.
Once both have completed row/bike = 1 round
Compare to January 8, 2020.
Once both have completed row/bike = 1 round
Compare to January 8, 2020.
Wod RX+ W/Breck (the old bull)
8 Min Amrap
17 Rounds + 6 RKBS
Wod 2 “Tail Pipe” RX+
11 minutes Even
Great work today Breck
Front Rack Holds unbroken for 250m
Wod 1Rx :
Josh: 8 rnds
Sean: 7+7 rnds
Wod 2 Rx : 10:10
Did the first part solo on an EMOM type basis –
EMOM – for 12rds – 53# KB
-4 SDHP
-6 Goblet Squats
-8 Russian KBs
Rest 2 min
2rds (didn’t time it)
-400m run
-50 walking lunges
Finisher: 100 Unanchored sit ups
Me rx / Abby 20#
WOD 1
13 + 2 SDHP
WOD 2
9:22
Teamed with Julie and Jim (Rx’d)
WOD 1: 17 rounds
“Tail Pipe”: 9:09
Fun stuff; thanks for teaming up!
Hotel Murph Prep
4:00 run on the treadmill buy-in
20 min AMRAP Cindy
4:00 run on the treadmill cash out
KP Power abs
Thankful for an accountability partner on the road. Wouldn’t have gotten a workout in without Chrissy!
Partner WOD Rx with my beauties Jess and Molls
1st part: 17+7
2nd part: 7:30
(Molls and Jess had unbroken holds. I put KB down once during 3rd round hold)
WOD with Connor as rx
1: 9 rounds for me, 8 for him = 17 rounds
2: 9:10
15 mile run (12 before 3 after class)
Wod w/ hubs
I used 45# he used 55#
19 rounds
–
7:44
55# might be fine for first Wod but the hold in second was tough with 45’s!
Wod RX with Danny boy
1. 16+11 (1 KBS)
2. 8:34