For Total Reps:
2 Minutes Row for calories
1 Minute Rest
2 Minutes Bike for calories
1 Minute Rest
2 Minutes Burpees with touch 1 foot to wall above reach MRX 6 inch above reach
1 Minutes Rest
90 Seconds Row for calories
1 Minute Rest
90 Seconds Bike for calories
1 Minute Rest
90 Seconds Burpees
1 Minute Rest
1 Minute Row for calories
1 Minute Rest
1 Minute Bike for calories
1 Minute Rest
1 Minute Burpees
*Athletes choice of order
Row: 83
Bike: 90
Burpees: 46
Total: 219
Skills:
E10MOM- 3 Sots press, 2 OHS w/ 3 sec count with barbell.
Wod Rx’d is following order:
Row-41,26,20= 87
Burpee to 12” target- 26,20,15= 61
AAB- 38,26,22=86
234 total reps
Strength – did 5 OHS (BB only) w/ 3sec pause at bottom
WOD Rx’d in following order:
ROW: 44, 31, 21 = 96
Burpee to 12″ Target: 31, 23, 16 = 70
BIKE: 28, 23, 19 = 70
Total: 236 reps
fun one! crushed it Stephen – nice job! Thanks Breck
Squat therapy:
Sots press/OHS combo w/15# bar
WOD
Burpees 15-13-10 = 38
Bike cal 15-12-8 = 35
Row cal 23-16-12 = 51
Total reps = 124
Row 29/22/18 = 69
Bike 20/17/14 = 51
Burpees 22/18/14 = 54
Total 174
3 Sots press + 2 OHS with 3 sec pause at bottom using 55lbs.
WOD RX
Row = 73 cal
Bike = 59 cal
Burpees = 52
Forgot to take my Rhodiola
GHDS 101
Bike 47/29/23 = 99
Row 36/28/20 = 84
Burpees 28/21/16 = 65
Total 248
Sots/OHS w/ 15lb bar
Row: 57
Burpees: 38
Bike: 56
Total: 151
Happy hump day, CFJ!
Skills:
E10MOM- 3 Sots press, 2 OHS w/ 3 sec count with barbell.
Wod is following order:
Row-41,30,23= 94
Echo Bike- 26,22,18=66
GHD- 33,26,24= 83
243 total reps
Activator trainer bar
some sots press, some snatch balance, some 3sec ohs holds
WOD Rx
Row= 48,31,22 = 101
Burpees= 25,17,11 = 43
Bike= 37,27,28 = 92
Total 236
Sots and ohs with 35# bar
Wod in order it was written:
Row 31-21-15=67
Bike 23-17-14=54
Burpees to target 28-21-17=66
Total 187
Squat skills
15# bar with 5 sq w/3 sec hold ea minute
WOD. Just did regular burpees with clap OH
Cal row: 53
Cal Bike: 30
Burpees: 37
Total: 120
This was harder than it looked!
Strength completed w barbell
Wod
Burpee-bike-row
177
Strength: 10 EMOM
OHS w/ bar sets of 5 w/ 3 second hold
WOD Rx:
Row: 52, 34, 24 = 110
Bike: 34, 24, 22 = 80
Burpees: 30, 19, 13 = 62
Total: 252
Great job Breck!
EMOM for 10 minutes
3 Sots Press + 2 OHS with 3 second hold in bottom with barbell
WOD
As Rx’d
Burpees=42-27-20=89
Bike=36-24-19=79
Row=39-30-22=91
Score=259
beast mode!! great job, breck!
Skills:
E10MOM- 3 Sots press, 2 OHS w/ 3 sec count with barbell.
Row: 81
Bike: 64
Burpees to target: 48
Total: 193
Strength with bamboo
Burpees to 8” bar – 48
Row – 66
Bike – 51
Total: 165
Squat development w/15 and 25# bars
WOD
burpee: 28/20/15=63
Row: 33/23/16=72
Bike: 29/22/17=68
Total cals: 203
KP Power abs
Wod RX
Bike 38,28,21=87
Row 40,31,22=93
Burpees 31,24,19=74
Total reps 254
Sots with 10# BB, legit highest load I could do it at
ROW: 37/27/18 = 82
BIKE: 27.13/18.81/14.76 = 60.7
BURPEE: 25/17/14 = 56
198.7
Bike – 37-20-14 = 71
Burpee – 25-17-13 = 55
Row – 37-29-20 = 86
Total = 212
3 SOTS & 2 OH Squat w/3sec pause-
All completed w/45#
WOD as written
Row:
42/29/18= 89
Burpee to 12inch target:
25/20/13=58
AAB:
24 (bike didn’t start until 88 sec mark so possibly an extra 3-5 cals? Maybe?
23/16= 63
Total: 210 (maybe 3-5 for missing bike cals but officially 210)
Just realized I didn’t do it as written – haha! So scratch that part…
Wod.
Row: 42-24-18
Bike: 35-20-17
Ski-erg: 24-16-12
Total=208
Wod
Row 44-27-19 106
Bike 38-20-17 75
Burpees 24-18-13 55 ( bar was 8” above reach)
= 236
Wod
Bike 34,23,18 = 75
Row 40, 28, 19 = 95
Burpees 17,11,10 = 38
TTL 208
Correction
I can’t do math!
Row should = 87
TTl = 200
WOD
Row: 68
Burpee: 40
Bike: 55
Total: 163