4 Minutes of Rowing for Max Calories
Rest 1 Minute
Tabata DB Hang Squat Cleans 35/25# DB’s Rx+45/30# DB’s MRX 25/15# DB’s
Rest 1Minute
4 Minutes of Biking for Max Calories
Rest 1 Minute
Tabata DB Thrusters
Rest 1 Minute
4 Minutes of Ski Erg for Max Calories
*Athletes choice on order of machines
Great pic Ryan
Strength
20-25-30-35-40
Wod rx
Row 53
HSC 40
Bike 37
Thruster 40
Ski 41
Wod RX: 311 overall
112 reps & 199 cals
Row-80 cals
DB Hang SC-51 reps
Bike-54 cals
Thruster-61 reps
Ski-65 cals
Strength up to 80lbs
E2MOM: DB squat clean thrusters
2@35’s
2@50’s
2@60’s
2@70’s
2@80’s
Wod Rx’d in following order:
Row: 76 cals
HSC: 49
Bike: 63 cals
Thrusters: 45
Skierg: 62 cals
Great pic Alonso!
Total=295
DB Hang Squat Clean Thruster
E2MOM
2@50#
2@60#
2@70#
2@80#
4@90# (failed to lockout the 5th rep)
WOD
As Rx’d in the following order:
Row=82 cals
HSC=56 reps
Bike=55 cals
Thruster=57 reps
Ski=61 cals
Score= 311
E2MOM: DB squat clean thrusters
2@35’s
2@50’s
2@60’s
2@70’s
2@80’s
1@90
Wod Rx’d in following order:
Bike: 63 cals
HSC: 45
Skierg: 57 cals
Thrusters: 42
Row: 69 cals
Strength 15-20-25-30-35
WOD MRx
Ski: 41
HSC: 40
Bike: 22
Thruster: 40
Row: 46
Total: 189
Strength up to 50# with Molly
60 cal row
49 HSC
34 cal bike (should’ve pushed it here)
53 thrusters
47 cal ski erg
243 total
Strength 25-35-45-50-50 with Chandler
Wod RX
57 cal row
59 HSC
36 cal bike (should’ve pushed it here)
67 thrusters
45 cal ski erg
264 total
Looking good, Ryan!!
Home WOD: 21.2
10 Alt DB Snatch (45#)
15 Burpee Box Jump Overs
20 ADBS
15 BBJO
30 ADBS
15 BBJO
40 ADBS
15 BBJO
50 ADBS
15 BBJO
Capped at 20:00 mark. Was 4 BBJO into my last 15. Took a spill off the plyo in the second round, slowed me down.
Strength: DB Hang Squat Clean
3@40-50-60-70-75
WOD Rx:
Row: 88
DB HSC: 41
Ski: 65
DB Thruster: 39
Bike: 57
Total: 290
Strength:
2@35-45-55-65-75
WOD: Rx
Row: 62
HSC: 40
Bike: 40.3
Th: 40
Ski: 36
Total: 218.3
Strength/Activator: E2MOM – 5rds
-5 DB Hang Squat Clean Thrusters (35#)
-6 Dball Overs (100#)
Wod Rx’d in following order:
Bike: 61 cals
DB HSC: 45
Row: 71 cals
DB Thrusters: 36
Ski-erg: 56 cals
Total: 269
tough wod for sure – great job nooners!! thx breck!
DB Hang Squat Clean Thruster
E2MOM
2@15#
2@20#
2@25#
2@30#
2@35#
WOD
20# DB’s
Row=52 cals
HSC=48 reps
Bike=31 cals
Thruster=53 reps
Ski=40 cals
Score= 224
Looking good Ryan!
Burpee DB squat clean thruster (KO practice)
5 reps every 2 mins
35-35-40-45-50
Wod rx + (is double plus a thing? Used 35’s for KO & that got hard really fast ha) or I guess men’s RX
Row: 72
Hang clean: 36 (yuck)
Bike: 47 (tried to keep 57-60 rpm)
Thrusters: 46 (double yuck)
Ski: 50 (barely moving here)
Total: 251
E2MOM: DB squat clean thrusters
2 reps for 5 rounds all @55#
Wod Rx’d in following order:
Row: 77 cals
HSC: 39
Bike: 45 cals
Thrusters: 41
Skierg: 51 cals
Looking strong Alonso!
Strength up to 40#
Wod w/ 25# DBS
(modified for knee)
60 cal row
56 power clean from floor instead of HSC
31 cal bike
41 power clean & press from floor
50 cal ski erg
=238
Got up to #40 dumbells in strength
Row: 59 cals
HSC (#25 dumbells): 40
Bike: 33 cals
Thrusters (scaled to #15 dumbells): 40
Ski Erg: 35 cals
Strength
2@ 50 2@55 2@65 2@70 2@80
WOD
Row – 73
Db – 48
Ski – 43
Thruster – 45
Bike – 33
242
Strength: up to 55 lb
WOD: w 35s
Bike: 49 cal
Db squats: 29
Row: 60
Db thrusters: 32
Ski: 57
Total: 227
Great job on those 35# DBs!!!!!
Great job- thanks for the peer pressure! Ha!
0.58 mile walk during the strength
17 bike cals – all legs
51 DB HSQCL (5# dumbbells-squat as deep as possible)
4 minute walk
51 DB Thrusters (5# dumbbells-squat as deep as possible)
17 bike cals – all legs
Strength
Up to 2@80#
—
Wod rx
Row – 79
Cleans – 45
Bike – 55
Thruster – 46
Ski erg – 51
Total – 276
Tough WOD!
Strength 25-35-45-50-55
Wod w/35# DB (pressure from Steph and Amy to get ready for the Open…grrrr…)
74 cal row
42 HSC
40 cal bike
32 thrusters – wanted to die at this point
58 cal ski erg
246 total
Love that pic, Ryan! Looking so fit!
That row!!!
Strength: burpee squat clean thruster, practice for KO. Did 5 reps each set
30-35-40-45-50
WOD Rx++ (LOL, did 35# DBs to Open and KO practice)
Row: 67 cals
HSC: 42
Bike: 46 cals
Thruster: 43
Ski: 56 cals
Total: 254 (cals: 169 and reps: 85)
KP abs
Strength
Up to 1@80# (f rep no. 2)
—
Wod. Rx’d.
Ski-erg – 63
Cleans – 55
Row – 60
Thruster – 44
Bike – 35 (gassed)
Total – 257
Strength: 15,20,25,30(only did one, 2nd with 25,25
WOD w/15#
Ski: 30
Hang Squat Cleans: 40
Row: 41
Thrusters: 32
Bike: 15.50
Total: 158.5
Strength
Up to 2 @65 #
—
Wod. Rx’d.
Row – 60
Cleans – 40
Bike – 32
Thruster – 40
Ski – 41
Total – 202
Strength
Up to 2@80#
—
Wod rx
Row – 71
Cleans – 35
Bike – 52
Thruster – 28
Ski erg – 60
Total – 246