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
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
*sets of 105 and 45 DU’s unbroken
Activator completed
Wod RX’d
22:59-6=16:59
1)Row 4:53
2)Bike 5:42
3)DU 6:24 DU were a mess
All WBS unbroken
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
Happy Birthday Chandler!!! 🙂
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
Wod rx
Dubs-bike-row
22:00 – 4:00 = 18:00
Wb unbroken, the rest slow
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
I assume carson and kade did this with you?
That would require them being awake!!
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)
Wod rxd (row,DUs,bike)
25:22-6:00
19:22
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
Activator w/20#
Completed
Wod rx in order written
26:19
Garage
60 cal bike
4 rounds of 20 sit-ups and pushups
60 cal bike
= 17:20
Eh on effort
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…
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
Wod RX
Dubs 3:48
Row 4:36
Bike 4:39
Total 19:03-6:00= 13:03
Actually done on 8-15-21
WOD
As Rx’d
DU’s=4:57
Bike=5:16
Row=4:52
Total time=21:05-6:00(rest)=15:05