Open Gym will only be offered from 10:00am to 11:00am today.
“2:1 Chipper” by DB
For Total Reps
2min AMRAP:
-Run 400m/MrX 300m & Max HSPU or HRPU
then REST 1min
2min AMRAP:
-Row 400m/MrX 300m or 1km A Bike & Max Over Bar Burpees (OBB)
then REST 1min
2min AMRAP:
-100 DUs MrX 75 & Max KBS55/35 RX+70/55
AMRAPs above athletes perform first and in any order
then REST 1min
2min AMRAP:
-Run 200m & Max HSPU or WallWalks (WW)
then REST 1min
2min AMRAP:
-Row 200 or 0.5km A Bike & Max OH BB or DB Lunges (alt/sta) 95/65 75/55 or 45/30 35/20
then REST 1min
2min AMRAP:
-Run 200m & Max KBS
then REST 1min
2min AMRAP:
-Row 200m & Max HSPU or S2O BB or DB 95/65 MRX 75/55 DBs 45/30 MRX 35/20
then REST 1min
2min AMRAP:
-75 Doubles MrX 50 & Max Over Bar Burpees
AMRAPs above athletes perform in any order
Compare to November 13, 2017.
WOD Rx /w a few mods:
*wall walks in place of HSPU
*front rack lunges (not OH)
*wall walks in place of S2O
In order as written with runs and rows
Wall Walks – 3
OBB- 10
KBS-14
Wall walks – 6
Front Rack BB Lunges-11
KBS-16
Wall walks -6
OBB-21
Total reps: 87
So many studs this morning – great job! Thx Breck!!
Activator completed
WOD as written in order (strict HSPU W/pad and 55# KB)
-Run 400m/ Max strict HSPU: 7
-Row 400m/Max Over Bar Burpees: 8
-100 DU/Max KBS: 12
-Run 200m/ Max strict HSPU: 15
-Row 200/Max OH BB Lunges (65#): 17
-Run 200m/Max KBS: 17
-Row 200m/S2O BB (65#): 22
-75 Doubles/Max Over Bar Burpees: 11
Calf cramped up- sets of 10 on dubs
Total: 109
W/runs and rows
Activator: completed
Wod Rx’d
2min AMRAP:
-Run 400m: 5 strict HSPU
REST 1min
2min AMRAP:
-Row 400m: 10 Burpee over bar
then REST 1min
2min AMRAP:
-100 DUs: 13 KBS (Rx)
then REST 1min
2min AMRAP:
-Run 200m: 10 HSPU
2min AMRAP:
-Row 200: 13 OH barbell lunges (95#)
2min AMRAP:
-Run 200m: 23 KBS
then REST 1min
2min AMRAP:
-Row 200m: 10 HSPU
then REST 1min
2min AMRAP:
-75 Doubles: 17 burpee over bar
101 total reps
WOD RX:
HSPUs-18 (14)
Burpees-8 (8)
KBS- 18 (17)
HSPUs-18 (17)
OH lunges -15 (21 no barbell hamstring)
KBS- 28 (26)
S2O-30 (37)
Burpees-6 (4)
Total reps-141(144)
This year in ()
WOD rx
HSPU all strict 10
OBB 5
KBS 23
HSPU strict 18
OHBB lunges 18
KBS 21
S2O 28
OBB 15
=
Total 138
14 mile run
Wod rx + (55# kb)
Runs / row / dubs as written
HSPU: 11
Burpees: 9
KBS: 23
HSPU: 23
OH BB lunge 65#: 25
KBS: 25
S2O BB: 30
Burpees: 21
Total: 167
Wod RX: 153
-Run 400m: 17 HSPU
-Row 400m: 11 Burpee over bar
-100 DUs: 23 KBS
-Run 200m: 19 HSPU
-Row 200: 21 OH barbell lunges (95#)
-Run 200m: 28 KBS
-Row 200m: 11 HSPU
-75 Doubles: 23 burpee over bar
153 total reps
5 Rounds
500m row
10 double unders
18:00
Wod RX
HSPU 20
Burpees 10
KBS 18
HSPU 27
Lunges 24
KBS 28
HSPU 21
Burpees 25
Total 173
Open Gym
Wod
AMRAP in 10 mins
15 air squats
10 KB Swings 70#
5 strict HSPU
6 rds + 11 air squats
—
Squat Snatch
Form and flexibility @ 95#
20 total
WOD
With strict HSPU’s, 70# KB and 95# barbell
In order as written above with runs and rows.
HSPU’s-24 (unbroken)
OBB-14
KBS-13
HSPU’s-22
OH BB Lunges-25 (unbroken)
KBS-21
HSPU’s-16
OBB-16
Total reps=151
Activator: completed
WOD mod: 3 abmats, all runs 200, all rows 200, oh lunges with 20# dbs, 25# kb
HSPU’s-11
OBB-1
KBS- 25
HSPU’s- 10
OH DB Lunges- 16
KBS- 20
HSPU’s-12
OBB- 10
WOD-
Did row’s forget everything except for when DUs done. Did cal bike (20 for 100; 15 for 75).
Did HRPU in place of HSPU. Did S2O and lunges w/ barbell (95#)