Every 5 minutes for 20 minutes:
27 Box Jumps 24/20” MRX 20/18”
21 KB Swings 55/35# MRX 45/25#
15 T2B MRX Knee Raises or Toes thru Rings
Max Calorie Ski and Bike (Alternate for 2 of each)
No rest b/w rounds.
*Athletes choice of machine to start with*
Every 5 minutes for 20 minutes:
27 Box Jumps 24/20” MRX 20/18”
21 KB Swings 55/35# MRX 45/25#
15 T2B MRX Knee Raises or Toes thru Rings
Max Calorie Ski and Bike (Alternate for 2 of each)
No rest b/w rounds.
*Athletes choice of machine to start with*
WOD modified
Step-ups & GHD instead of TTB
18- bike (2:25 remaining)
20- ski (2:05 remaining)
17- bike (2:00 remaining)
24- ski (1:50 remaining)
Stopped with about 30 seconds to rest before next round
Total- 75cals
WOD with V-ups (ski/bike/ski/bike)
Ski: 25/14
Bike: 20/20
Total: 79
18” step ups, 25# KB, knee raises
Bike: 10, 10
Ski: 14, 17
Total: 51
Wod Rx’d
Bike: 24/13
Ski: 16/11
Total=64 cals
Wod RX
Ski: 38/16
Bike: 24/25
Total=103 cals
Did first round reps as written then..
Cut reps on the rest of the rounds to 21-15-9
(Step ups, #25 kb swings, t2b)
Got about 8-12 cals each round
Alternated ski/bike
Activator
E3MOM for 4 Rounds
12 Box Jump@24″
9 KB Swings@55#
6 T2B
10 Calorie Ski and Bike (alternating)
WOD
As Rx’d
Box Jumps split up in sets of 20-7 with everything else unbroken.
1: Ski=30 Cals
2: Bike=25 Cals
3: Ski=30 Cals
4: Bike=31 Cals
Total Calories=116
Great pic, Daniel! Definitely a CFJ stud who brings it every day – you the man!
Park WOD (something to just get the heart pumping)
AMRAP – 10min
-10 box jumps (onto a bench ~22”)
-10 stationary lunges
-10 push ups
-10 air squats
…lost count but somewhere between 6 and 7rds
FINISHER: 100 Unanchored sit ups
HOME WOD
5rds for time
-12 Deadlifts (155#)
-12 WB Shots (20#\10’)
-200m run
13:23
Shout out to our CFJ team at KO…go get ‘em guys!!!
Wod Rx’d
Bike: 23/20
Ski: 31/17
Total= 91 cals
Wod RX
Bike 30/30
Ski 30/33
123 total