10 Minute AMRAP: 10 Pull-ups Rx+C2B MRX Ring Rows or Banded 10 Power Cleans 95/65# Rx+115/80# MRX 75/55#
31 thoughts on “Wednesday, July 21, 2021”
Jeremy Fullingim
Met Con: modified to a combo row/run to make time cap
1600m (800m row then 800m run): 7:54
1200m (600m row then 600m run): 10:54-17:03
800m (400m row then 400m run): 19:03-22:59
400m run: 23:59-26:00
*
WOD rxd: 5 rds + 3 PC
Did 3 rounds of 10 UB then I broke up reps, grip was smoked. Next time maybe 6-4 from beginning. Thanks for the peer pressure Will to go plus at the last second ๐
Metabolic Conditioning:
Meters as written but all on SkiERG (painful).
Time – rest: 18:59
*minor knee procedure yesterday so no running this week (thanks J. Stone!)
WOD RXโd
5+1
The Ryanโs killed the run today! Good job Alonso, Garrett and Purdy!
Met Con: modified to a combo row/run to make time cap
1600m (800m row then 800m run): 7:54
1200m (600m row then 600m run): 10:54-17:03
800m (400m row then 400m run): 19:03-22:59
400m run: 23:59-26:00
*
WOD rxd: 5 rds + 3 PC
Metabolic conditioning training
1,600: 6:09
3 min rest
1,200: 13:33 (4:24)
2 min rest
800: 18:40 (3:07)
1 min rest
400: 20:52 (1:12)
Total time – 6 min rest = 14:52
Wod RX: 6+7
Running WOD:
1,600: 6:33
3 min rest
1,200: 14:42 (5:09)
2 min rest
800: 19:56 (3:14)
1 min rest
400: 22:21 (1:25)
22:21-6:00=16:21
Wod Rxโd
7 rounds
Biked 10K – 20:44
WOD RX +
4 rounds + 7 C2B (C2B killed me)
Post WOD- 100 unanchored sit ups.
1600m: 6:10
1200m: 4:19
800m: 2:58
400m: 1:21
20:39-6:00= 14:39
Wod rx +
7 rounds
Did 3 rounds of 10 UB then I broke up reps, grip was smoked. Next time maybe 6-4 from beginning. Thanks for the peer pressure Will to go plus at the last second ๐
Modified run
1200/800/600/400=3000m
22:28-6:00=16:28
WOD RX
5 rounds
12 pm
Metabolic conditioning with row
23:48
Run – 26:06 – 6:00 = 20:06
WOD – 6 rounds + 13 reps
1600 Meter run=6:47
3 min rest
1200 Meter run=5:00
2 min rest
800 Meter run=3:06
1 min rest
400 Meter run=1:26
Total time=22:19-6:00(rest)=16:19
WOD
As Rx’d
Rounds=8+3 Pull-ups
Vacation Wod
โHeinz 57โ – scaled
For Time
57 calorie Row
57 Kettlebell Swings 45#
57 Dumbbell Snatches 35#
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike
= 23:46
WOD rx
26:04-6:00 = 20:04
Then 5 rounds + 1 PU
7:31-10:31
16:38-18:38
23:06-24:06
26:04
Metabolic Conditioning:
1600m run: 6:13
1200m run:4:44
800m run: 3:12
400m run: 1:18
Total time: 21:27 – 6 minutes = 15:27
WOD Rx:
7 + 10 pull-ups
Metabolic Conditioning:
1600m run: 8:48
1200m run: 6:17
800m run: 4:12
400m run: 1:53
Total time: 27:10-6= 21:10
WOD as Rx’d
5 Rounds + 2 Pull-ups
Fun one! ๐
Running WOD:
1,600: 6:46
3 min rest
1,200: 15:05 (5:19)
2 min rest
800: 20:33 (3:28)
1 min rest
400: 23:05 (1:32)
23:05-6:00=17:05
Wod Rxโd
4 + 4. Dead.
R. Purdy Running WOD ๐
1600m run: 7:07
1200m run: 5:18
800m run: 3:33
400m run: 1:35
Total time: 23:33 โ 6 minutes = 17:33 (i think….about 10 minutes behind Purdy)
WOD Rx:
6 + 8 pull-ups
fun class today – thanks breck!!
You killed it my man! Good seeing you Alonso!
MetCon
26:28
Wod RX
4+3
Tough day!
Metabolic Conditioning
1600 – 5:58
1200 – 4:32
800 – 2:57
400 – 1:20
20:47 – 6 = 14:47
Wod rx –
Took my sweet time ๐
5 + 2 power cleans
Met con with AAB: 4K, 3k, 2k, 1k
23:45
Wod RXโd
8+2 pullups
4K 7:15
3k 10:15-15:35
2k 17:35-21:05
1k 22:05-23:45
Metabolic Conditioning:
Meters as written but all on SkiERG (painful).
Time – rest: 18:59
*minor knee procedure yesterday so no running this week (thanks J. Stone!)
WOD RXโd
5+1
The Ryanโs killed the run today! Good job Alonso, Garrett and Purdy!
Running
26:43-6:00
20:43
Wod rxd
5. Lots of rest
Half run half row
24:42 total time
Wod subbed 10 pull-up for ghd
5 rounds
Run MRx
800 = 5:21
600 = 3:57
400 = 2:47
200 = 1:27
Finished at 19:23 – 6:00 rest = 13:23
WOD MRx (ring rows)
5 rds + 8 ring rows
Run: 28:55 – 6 = 22:55
Mile: 9:09
4 rounds
Metabolic RX
23:29 – 6:00 = 17:29
โ
Wod RX
6 + 10 PU
Run:
24:47-6=18:47
WOD Rx:
4+17
Metabolic RX
24:20 โ 6:00 = 18:20
โ
Wod. Rxโd.
6 + 1 PU
Running Wod
26:14
Wod Rx
6 rounds