Thursday, July 8, 2021

Open Gym 10am-12pm will be canceled this Saturday, July 10th.
 
21-15-9 rep rounds for time of: 
Hand Release Push-ups
Box Jumps
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips MRX Bar Dips
Box Jump Overs
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s MRX 2/4” riser
Box Facing Burpee Box Jump Overs
 

“Finisher”

At the 24 minute time cap, start
Death by Kettlebell Swing 
3 Reps the 1st minute
6 Reps the 2nd minute
9 Reps the 3rd minute
12 Reps the 4th minute
15 Reps the 5th minute
18 Reps the 6th minute
21 Reps the 7th minute
24 Reps the 8th minute
27 Reps the 9th minute
30 Reps the 10th minute
Men: 70# MRX 55#
Women: 55# MRX 35#

22 thoughts on “Thursday, July 8, 2021”

  1. Wod RX: 15:03 – 4 mins rest = 11:03

    HRPU’s + BJs = 2:20
    2 min rest
    RD’s + BJO’s= 2:43 (7:03)
    2 min rest
    HSPU’s + BFBJO’s= 6:00 (15:03)

    Finisher:
    8th minute
    11 reps on set of 24

  2. Wod as rxd
    1) 2:28
    2) 3:14
    3) 3:35
    13:19 – 4:00 = 9:19

    Finisher as rx’d
    Completed 24 at buzzer
    14 into 27

    Mile and sprints with Brian for second finisher

  3. WOD
    As Rx’d with strict HSPU’s
    1: 2:25
    2: 2:31
    3: 4:53
    Total time=13:49-4:00(rest)=9:49

    “Finisher”
    As Rx’d
    12 in the 21’s

  4. Hudson Griffith

    21-15-9
    modified push-ups
    step ups
    15-12-9
    bar dips with purple band
    box step overs
    12-9-6
    strict push w/ 8lbs
    Burpee box step overs

  5. WOD Rx
    1. 3:11
    2. 3:44
    3. 4:23
    Total Time: 15:18 – 4:00rest = 12:18

    Finisher (70# KB)
    13/21

    fun one – thanks breck!!

  6. WOD (banded dips and last set were BFSO)
    16:51-4 min rest = 12:51

    Finisher: completed 21

    Fun first workout back!!

  7. Today was a fun one!
    (Subbed banded dips, and 3-2-1 Wall Walks for the HSPUs)
    WoD 1: 4:16
    WoD 2: 10:40
    WoD 3: 19:36
    19:36-4:00=15:36

    Finisher: completed round with 15 @ 55lbs.

  8. 1. 4:45, 18” step ups
    2. 4:05 (parallette dips)
    3. 6:29 w/15# db strict press
    Finish time 19:19 – 4:00 = 15:19

    Death by Kettlebell finisher 25#
    17 of 24

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