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
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#
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
Wod Rx’d
16:22-4:00=12:22
Finisher Rx’d
13 into the 21
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
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
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
13:41
Wod rx
18:24 – 4:00 = 14:24
Finisher
5/24
Wod RX with strict hspu using 1 pad and 10# plate
16:11-4:00=12:11
Finisher
14 in the 24s
WOD Rx:
2:35
2:22
4:28
Finish: 13:25 – 4:00(rest) = 9:25
“Finisher” 70# KB
17/21
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!!
final time should be 11:18 (not 12:18)
WOD w/red band ring dips & 2 ab mat strict HSPU
21:37
Finisher RX
13/18
5:30
Abbate w/65#
30:31
Wod Rx’d
20:04-4:00= 16:04
Finisher Rx’d
5 into the 18
WOD rx except bar dips, strict HSPU with 1 ab mat
15:15-4:00=11:15
KBS
21/21 called it good
Mrx KB
WOD (banded dips and last set were BFSO)
16:51-4 min rest = 12:51
Finisher: completed 21
Fun first workout back!!
1 mile run
Wod rxd
9:54
1 mile run/walk
Wod RX with Strict HSPU
17:13 – 4:00 = 13:13
Finisher RX
17/21
WOD
Bar dips w band, handstand push ups w riser.
19:14-4= 15:14
Finished mrx: 5/30
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.
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