Saturday, August 14, 2021

For time: 
21-15-9 Reps of:
Row (Calories)
Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Rest 3 minutes:
21-15-9 Reps of:
Bike (Calories)
Wall Ball Shots
Rest 3 minutes:
21-15-9 Reps of:
DU’s (reps X 5: 21=105, 15=75, 9=45)
Wall Ball Shots
*Athletes choice on order of WOD’s

19 thoughts on “Saturday, August 14, 2021”

  1. Activator:
    EMOM for 10 mins
    15 DU’s
    5 DB thrusters (completed w/35# DB’s

    Wod Rx’d (reverse order)
    21:06-6:00= 15:06
    1) DU’s- 5:17
    2) AAB- 5:00
    3) rower- 4:49

  2. Activator with 20# DB completed

    WOD rx
    Row 0:00-5:37-8:37
    DU 8:37-14:12-17:12
    Bike 17:12-24:46
    All were unbroken except last 45 DU
    24:46-6:00=
    18:46

  3. 10 miles at turkey mountain

    Activator with 20# DBs

    Wod as rxd
    1) dubs: 3:57
    2) row: 4:19
    3) bike: 4:41
    All Unbroken
    Total: 18:57-6:09= 12:57

  4. Hotel WOD
    1 mile run on treadmill – 7:05
    Rest 2 mins
    One round:
    15-10-5
    Thrusters 45# DB
    Air squats
    Burpees
    Immediately into
    1 mile run

  5. Activator:
    EMOM for 10 mins
    15 DU’s
    5 DB thrusters (completed w/55# DB’s

    Wod RX
    23:47-6:00= 17:47
    1) bike- 6:10(6:10)
    2) row- 14:50(5:40)
    3) DUs- 23:47(6:03)

  6. Garage WOD: “Ivan the Terrible”
    For time:
    90 seconds Jump Rope (Single)
    50 Walking Lunges
    50 Push-Ups
    50 unanchored Sit-ups
    90 seconds Jump Rope (Single)
    Repeat above in descending order- 40, 30, 20, 10.
    Time: 24:22

  7. Home WOD – much like the activator

    EMOM – 20rds

    -20 DU’s
    -5 DB Thrusters (35# DB’s)

    …looks like I missed out on some wall balls today…

  8. Activator:
    EMOM for 10 mins
    Dub attempts for ~20 seconds
    5 DB thrusters -15# DB’s

    Wod (reverse order)
    SIngle unders, 14# WB
    26:46-6:00= 20:46
    1) Singles – 4:48
    2) ABike – 8:35
    3) Row – 7:23
    All WB’s unbroken

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