New tanks available for PREORDER ! Grab yours by June, 27th at midnight.
Seven 2 Minute AMRAP’s:
250/200 Meter Row or 625/500 Meter Bike
Max Rep T2B
Rest 1 minute/between rounds
New tanks available for PREORDER ! Grab yours by June, 27th at midnight.
Seven 2 Minute AMRAP’s:
250/200 Meter Row or 625/500 Meter Bike
Max Rep T2B
Rest 1 minute/between rounds
150 burpees – 10:23
WOD – Rx 134 reps (22, 20, 19, 19, 20, 18, 16)
Ripped in 6th round
Early home sesh
Flight simulator – untimed (forgot)
Wod as rxd with row
1) 28
2) 23
3) 22
4) 22
5) 22
6) 22
7) 24
Total: 163
23
22
22
Wod RX: 114
1@20
2@19
3@14
4@15
5@16
6@17
7@13
Flight simulator : 7:44
Miss on the back 35 & 15
Must’ve accidentally skipped a round or something. I’ll have to re do to confirm time.
Flight simulator-crashed and burned.
WOD w/bike and GHDs
80 reps..which seems sad, but definitely more than I would have gotten on T2B
“Flight sumulator”- No misses (500 total DU’s)
11:04
Wod Rx’d w/row
1)20
2)16
3)13
4)12
5)13
6)13
7)13
100 total
Flight simulator: completed
WOD Rx’d
56 reps
50 GHD
WOD RX
17
15
13
10
11
15
10
91 total
Flight simulator
10:02
Wod RX w/ row
28,20,16,16,15,16,17
Total 128
“Flight Simulator”
Made it through 40 on the way back down.
WOD
As Rx’d with Row
1: 25
2: 25
3: 21
4: 21
5: 21
6: 20
7: 18
Total Reps=151
Flight simulator with singles and drag rope
8:26
WOD w/ row
Rounds 1-3 TTB
12-12-7
Rounds 4-7 GHD
15-20-19-21
Total: 106
Flight Simulator:
Completed 10:49
WOD Rx: w/ bike
Total T2B: 122
3.2 mile morning run
Flight sim
Up to 25 and back down
Lots of misses and broken rope
Wod rx row
131
Flight simulator
completed at 9:54, 3 misses
Wod rxd w row
25
18
15
13
14
7-hands ripped x 2
22 anchored sit-ups
Flight Simulator
11:04 (1 miss on the ’15’ set on the back end….so frustrating, lol)
WOD Rx – Row/T2B
1: 19
2: 19
3: 18
4: 17
5: 15
6: 15
7: 15
Total Reps=118
Great pic, Jordan – beast mode!! Awesome class, Nicole – thank you!
100 Cal Bike: 8:35
WOD w/ Bike and T2B:
18, 16, 11, 10, 9, 10, 9
Pre-Wod Run (1 mile): 7:25
Flight-Sim: Went to 45 on the ascent, only tripped on the set of 40
WOD (row): 4 rounds T2B, 3 Rounds GHD- 85 reps.
Flight simulator:
12:27
Missed at 39 and 43 of the 50.
Wod rx w/ row
1) 17 (5,5,2)
2) 15 (5,5,5)
3) 15 (5,5,5)
4) 12 (5,4,3)
5) 12 (5,4,3)
6) 15 (12,3)
7) 11 (5,4,2)
97 total
At Home
Flight Simulator 8:11, unbroken
WOD RX* (rest time was +/-2 seconds, when switching clock) work time exactly 2 mins. 8’ bar.
21, 18, 17, 19, 18, 15, 11
Activator: 100 cal on bike – 9:49
WOD RX’d: w/ bike
Total T2B: 93
Flight simulator: 11:16 (broke on 40 & 20 on the way down)
WOD
Row & V-ups: 20 each round
Skills
Emotm x 14
4 strict pull-ups and 6 bar dips
–
Wod with bike and toes thru rings
= 81 total
10 DU practice
76 total reps – largest consecutive set of 10
Wod w/200m row, hanging knee raises
Rd 1: 1:04.5 row + 12 knee raises
Rd 2: 1:04.2 row + 13 knee raises
Rd 3: 1:04.5 row + 12 knee raises
Rd 4: 1:04.5 row + 13 knee raises
Rd 5: 1:04.8 row + 12 knee raises
Rd 6: 1:04.5 row + 14 knee raises
Rd 7: 1:04.4 row + 14 knee raises
90 total reps
Flight simulator
10:08 no misses
Wod
Odds- GHD 17, 16, 19, 19
Evens- T2B 11, 10, 9
Flight Simulator completed
11:03 (1 miss on the ’25 on first set)
WOD Rx – Row/ alternate T2B & GHD each round with Nikki
1: 20 TTB
2: 12 GHD
3: 14 TTB
4: 19 GHD
5: 13 TTB
6: 13 GHD
7: 11 TTB
Total Reps=102
GHD felt horrendous today – good job, 5:30!
“Flight Simulator”
Tripped up 3 times on 45 on the way back down and called it quits.
Wod as rx’d w/ row
10
11
11
10
10
11
10
Ugh.
Flight Simulator
9:54
—
Wod w/ bike
Finished 625m under 1 min each round
Rotated b/t GHD and V-ups
10 each round.
Flight Test – 11:43
Got stuck on the second set of 45 for too long, even hit a set of 44.
WOD rx – 107
20-20-14-15-12-11
WOD RX 116
Home WOD
“Summer Solstice Chipper” by DB
For Time: Rx 65# barbell 35# KB
21 Deadlifts
21 Barbell Push-Ups
21 American Kettlebell Swings
21 WallBall Sit-ups 14lbs
21 Overhead Squats
21 Pull-Ups
21 Goblet Lunges (alt/Stationary)
21 Bar Dips (7-7-7)
21 Sumo Deadlift High Pull
21 Over Bar Burpees
21 Toes to Bar (13-8)
21 Hang Power Clean (20-1)
21 Shoulder to Overhead
21 Back Squats
21 Russian Kettlebell Swings
19:22 (unbroken unless noted)
KP summer abs
100cal bike:
8:48
WOD with row and v-up
105 v-up
Flight simulator with Single Unders:
9:40 (failed the back 40 seriously 6 times ♂️)
WoD:
sit-ups on odd rounds
hanging knee raises on even rounds
24, 15, 18, 15, 15, 15, 18 = 120