3 Rounds for time of:
50 Double Unders
40 Sit-ups (unanchored, using arms) Rx+GHD Sit-ups
30 Med ball cleans 20/14#
20 Pull-ups Rx+C2B MRX Ring Rows
10 Handstand push-ups Rx+Strict MRX 2/4” riser
Compare to December 2, 2014.
3 Rounds for time of:
50 Double Unders
40 Sit-ups (unanchored, using arms) Rx+GHD Sit-ups
30 Med ball cleans 20/14#
20 Pull-ups Rx+C2B MRX Ring Rows
10 Handstand push-ups Rx+Strict MRX 2/4” riser
Compare to December 2, 2014.
Wod RX+: 22:13
Strength OHS
3@135,165,185(f),185,205
Strength
3 thrusters 95#, 5 barbell pushups and 10 cal bike
–
Mod wod
10 cal bike
40 sit-ups
30 med ball squat cleans
20 hrpu
10 strict pull-ups
20:40
OHS
3@ 105-125-135-140-145
Wod as rxd
13:16 (pr)
Clipped twice on dubs, otherwise ub
2014 scaled 22:24
OHS E2MOM:
3@135
3@165
3@185
Skipped
3@165
Wod Rx’d
17:48
3 misses on dubs. PU’s and HSPU unbroken
OHS (from the rack)
E2MOM
3@135#
3@185#
3@205#
3@225#
3@235#
WOD
With strict HSPU’s
All kinds of misses on DU’s; everything else unbroken
Time: 16:48
At home w/ a sick kiddo – was able to do this one for the most part:
Rx except:
-Did 30 KB Sumo DL High Pulls in place of PLU’s (53# kb)
-3 wall walks in place of HSPU
20:47
*my dubs were awful – probably missed 3-4 times each set
@home
5k row = 24:58.3
(1:26 behind PR from 2012)
WOD Rx’d
18:50
WOD, used a 25lb wall ball and 2 Abb mats on HSPU everything else as written
21:13
75# snatch with behind the head strict press
WOD 22:50
Single unders and strict HSPU
WOD rx 13:43
21:07 on 12/2/2014
Wod rx
20:22
Sits up train wreck
Pull-up
14-6
14-6
15-5
OHs
95-115-135-165-165-185
WOD
50 doubles
40 sit-ups
30 25# Med Ball G2O
20 pull-ups
10 Kipping HSPU
16:00
OHS
Up to 135
—
Wod. Rx’d. (Strict HSPU)
18:26
Strength: OHS
5@95, 3@115, 3@125, 3@135, 3@145
WOD Rx+
21:37
Strength: front squats from floor
185-205-215-205-185
WOD bike 10cal/40situps/30mbc/20pullups/10hspu(2”riser strict)
2 rnds + 27mbc
Strength- OHS from floor
Up to 135# x 3
WOD Rx: 22:12
Round 1-6:23
Round 2- 8:03
Round 3- 7:46
Strength: 3 FS from floor @ 185
WOD:
100 singles
40 sit-ups
30 Med Ball Squat clean
10 strict pull-ups
10 Strict HSPU
22:37
Strength OHS from floor
Up to 115# x3
Wod RX’d
17:29
OHS
5 sets of 5 with15,25,25,25,25
W0D. Just did for 20 minutes
5 burpees
20 anchored sit ups
15 med ball cleans with 10#
10 ring rows
10 push ups
At 20 minutes, 3 rds + 5 burpees and 7 sit ups
3k bike before class
OHS from rack
105-115-125-135-150
WOD Rx
17:29
DUs: very broken then other 2 sets UB!!!!
Sit-ups UB
Medball Cleans: UB then 20/10 for 2 rds
Pull-ups all UB
HSPUs all UB
KP abs
Worked up to #95 in strength
Wod: 24:22 (scaled to 25 dubs/25 singles each round)
OHS 135/155/165/175/195
WOD: 23:55
OHS E2MOM: from rack
3@135
3@165
3@185
3@185
3@195
WOD
With Strict HSPU
19:36
At home WOD
ECHO bike intervals
15min of 20 second sprint/40 second warmup speed
Then tried to keep it at 60-65 cadence until 25min total
12km total
Press
3@95-115-125-135-115
WOD rx – 19:27
1:21 slower than 2014
OHS 55-65-65-75-75
50 singles
40 bird dogs
30 WB squat cleans – 10#
20 ring rows
10 pike push ups
23:50
OHS: 95/105/115/125/135
Wod:
50 singles
40 sit ups
30 Med Ball Squat Cleans #20
20 pull ups
10 hspu
2 rounds plus 24 mbc