3 Rounds of the following:
2 Minutes: Max set of T2B
2 Minutes: Max set of Ring or Bar Dips
2 Minutes: Max Broad jump for distance
2 Minutes: Max Vertical Jump
*Only get one attempt every 2 minutes.
*Athletes choice of order.
After the 3rd round, take a 2 minute rest, then:
Row 2,000 Meters for time
Skills: 3 rounds 20 GHDs, 15 banded bar dips, 400M run
Max vertical jump – 18″
Max broad jump – 78″
2000M row – 8:36
3 Rounds in the following:
1. Toes 2 Bar: 36,25,26 – Best 36 (total 87)
2. Broad Jump: 95,97,98 – Best 98
3. Vertical Jump: 27,24,27 – Best 27
4. Ring dips: 23,20,25 – Best 25 (total 68)
2K Row- 7:37
Broad jump: 96”, 99”, 100” (8’4”)
Vertical leap: 25”,26”, 26”
T2B: 22,20,20
Ring Dips: 3×10
2k Row
7:29.4
Skills
GHD sit ups: 20-15-19
Broad jump: 54″-55″-60″
Vertical jump: 14″-15″-14″
Lunges: 34, 16 (lost a round somewhere!)
2k Row = 10:11.9
1.5 mile run/walk intervals
GHD instead of T2B 30/30/25
Broad jump 89/93.5/92.5
Ring dips 12/8/10
Vertical jump 23/26/26
So fun today!
2k row
8:48
8:38 *
Breck suggested Dennis and I do these 4;
Deadlift w/65# 35,30,30
Air squats: 30,30,25
Strict press w/40# 25,21,19
Anchored sit ups: 24,21,21
2k row. 11:01
TTB: 26,22,20
Vertical Jump: 27,25,25
Ring Dips: 3 X 10
Broad Jump: 89,98,99
Row 2K Meters: 7:59
Fun one today!
GHD instead of T2B: 28/20/15 (best=28)
Vertical jump: 24/24/24 (24)
Ring dips: 25/20/15 (25)
Broad jump: 94/93/99.5 (99.5)
—
2k row
8:30
Great Job Chandler and Kevin! Good to see you Derk!
Skills:
T2B max set (unbroken) – 38
Broad jump – 93”
Ring Dips max set (unbroken) – 36
Vertical jump – 25”
EMOM for 13 minutes (jumped in w/ Alonso)
1 burpee broad jump (13)
2 box jump 30” (26)
3 ring dips (39)
4 T2B (52)
Thanks Alonso
2k row
7:16.6
Activator – EMOM – 24rds
1 Burpee Broad Jump
2 Box Jumps (30″)
3 Ring Dips
4 T2B
ROW – 2k
7:29.3
…smoked! crushed it, Daniel – way to kill it!
Thanks Breck – fun class!
Skills/Drills
T2B=41/30/29=100
VJ=26/26/26
Ring Dips=25/20/15=60
BJ=95”/95”/94”=7’11”
2km Row=7:35.8
TTB: 25,20,21
Bar Dips: 21,20,20 (all strict)
Vertical Jump: 23,25,25
Broad Jump: 85,83,83
Row 2K Meters: 8:31
Had a blast today Breck! Good job on the row Daniel and Alonso!
2K Row
7:04
Amazing Josh!
T2B- 25, 21, 22
Vert Jump- 23”, 24”, 24”
Ring Dips- 21, 17, 13
Broad Jump- 86”, 92”, 89”
Row 9:06
8 mile run
Home wod:
6 rounds of
200m run
C&J: 18-15-12-9-6-3
8 bar over burpees
Weights: 65-85-95-105-125-135
25:27
Dips: 10
Ttb: 14
Broad jump: 67
High jump: 16
Row: 7:53.4
Vertical jump 26,27,27
Dips 35,30,28 total 93
Broad jump 100,101,101
T2B 33,28,20 total 81
Row 7:46