Thursday, July 15, 2021

In teams of two
AMRAP in 20 minutes of:
100 Double Unders (one in handstand hold while other does reps)
80 Kettlebell Swings (one hangs from pull-up bar while other does reps)
60 Wall Ball Shots (one holds KB overhead while other does reps)
40 Bar Dips (one holds plank position while other does reps)
20 Over the Bar Burpees (one holds deadlift at hang position while other does reps)
 
KB=55/35# Rx+70/55# MRX 45/25#
WB=20/14# 10/9’ Rx+11/10’ MRX 20/10# 9’
DL=225/155# Rx+275/185# MRX 185/125#
*Athletes can split reps as needed.

23 thoughts on “Thursday, July 15, 2021”

  1. Hyte CrossFit in Ft Myers, Florida
    5 Sets of 10 Strict Pull-ups every 90 seconds
    5 Sets of 8 Banded Lat Pull Downs
    4 Sets of 10 DB Bent Over Rows with 30# DB’s
    4 Sets of 10 One Arm DB (each arm) Bent Over Rows with 30# DB’s
    4 Sets of 10 Alternating DB Curls right into 5 Both Arm DB Curls with 30# DB’s
    4 Sets of 10 Empty Barbell Curls

    1000 Meter Row=3:47.7
    90 Second Rest
    500 Meter Row=1:45.1
    60 Second Rest
    500 Meter Row=1:46.7
    60 Second Rest
    250 Meter Row=0:51.7
    30 Second Rest
    250 Meter Row=0:54.4
    30 Second Rest
    250 Meter Row=0:54.3

    Ran 1 mile with Berlyn on the beach=7:14

  2. Strength/Activator
    225,225, 275,275,275 (unbroken)

    WOD with Jim/Alec
    1 round + 14 KB Swings
    Did some HSPU’S Pull-ups , and Push-ups in addition to static hold.

  3. Wod w/ Nick K
    Nick- rxd
    Jamie- sub kb goblet squats for kb swings & 125# DL for back issues
    2 Rds + 72 dubs

  4. Activator
    175-185-195-205-225
    Wod RX with Melissa
    1+20 wall balls (200)
    Thanks for partnering with me, Melissa!

  5. Activator – completed ( nothing extra today 😉 )
    135-165-185-185-225
    Wod RX w/ Nikki ‘THE SAVAGE’

    1rd+49 wall balls = 529 total reps
    Nikki – you rock star!! Thanks for whipping up on me today!

    Thanks Shannon – great class!

  6. WOD with Kevin and Rachel B (Rachel and I were Athlete 1 and did synchro reps)
    I did 45# KB and 185# DL
    1 rounds + 77 KB swings

  7. Wod w/ Rayus and the giant KB.
    He did RX+ and used the giant and did 1/2 reps. I did RX
    1 round + 23 wall balls
    Good job Rayus!

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