4 Rounds for time of:
30 Double Dumbbell Front Rack Alternating Lunge Steps 35/25# Rx+50/35# MRX 25/15#
20 Box Jump Overs 24/20” MRX 20/18”
10 Burpees with touch to bar 8/7.5’
Rest 2 minutes b/w rounds
4 Rounds for time of:
30 Double Dumbbell Front Rack Alternating Lunge Steps 35/25# Rx+50/35# MRX 25/15#
20 Box Jump Overs 24/20” MRX 20/18”
10 Burpees with touch to bar 8/7.5’
Rest 2 minutes b/w rounds
DB Bear Complex
35-50-65
(Probably a little left in the tank on that one)
WOD Rx’d
21:51-6:00=15:51
(Absolutely nothing left in the tank there)
DB Bear complex
35-40-50’s
15 ghds each round
Wod as rxd
1) 2:06
2) 2:02
3) 1:59
4) 1:55
Total: 14:02- 6:00 rest = 8:02
Rx was plenty today, for next time go plus if fresh or if rx try sub 2:00 all rounds
Activator
2 Min EMOM X 6 rounds
10 cal assault bike
10 GHDs
Wod w/ 30 lbs – 24 box / 8 f bar
1-2:35
2-6:56
3-11:04
4-15:23
15- 6 = 9:23
Cash out
40 GHDs
DB Complex
50-65-80 attempted 90 failed after 3 S2O
WOD RX+
17:10 – 6:00 – 11:10
Dumbbell bear 15-25-25
WOD w/15’s, 18” step up/overs
1. 3:27
2. 5:27 to 9:04 = 3:37
3. 11:04 to 14:51 = 3:47
4. 16:51 to 20:40 = 3:49
Total time 20:40 – 6 min rest = 16:40
DB complex
50-65-80
WOD RX+
21:55
DB bear complex
50,60,80
Wod RX
2:32
2:29
2:44
2:38
Total 16:13-6:00= 10:13
Strength up to 45# with KB
WOD rx
16:09 – 4:00 = 12:09 rest
And by rest I meant work
And by 4:00 rest I meant 6:00 rest = 10:09 work
Strength: DB Bear Complex
35-45-55-65
(Try for more next time)
WOD Rx’d
1) 2:28
2) 2:20
3) 2:35
4) 2:22
Total time: 15:45 – 6:00 rest = 9:45
Strength: DB Bear Complex w/Chan
25-35-45
WOD Rx’d
1) 2:22
2) 2:29
3) 2:35
4) 2:20
Total time: 15:46 – 6:00 rest = 9:46
Bear: 35-55-65
WOD: 35#dbsX30 front squats, 20X24” step over, 10 burpee to 8’ bar
3 rnds 18:06-4:00=14:06
Bear complex
30-35-40
Wod RX
1)2:12
2)2:25
3)2:21
4)2:39
15:37-6 min rest=9:37
Thanks Daniel for telling me to put my shoes back on for the 4th round Oops, thought it was 3
DB complex
35-50-65
—
Wod. Modified
15 GHD’s each round instead of BJO
19:30 – 6:00 = 13:30
E4MOM: DB bear (5 DL, 5 HC, 5 S2O, 5 FS)
35-50-60
Wod Rx’d
1) 2:29
2) 2:27
3) 2:38
4) 2:26
Total time=16:00-6:00=10:00
DB complex
35-50-65
WOD RX’d
20:17 – 6:00 = 14:17
DB complex
35-50-65
—
Wod RX
16:58 – 6:00 = 10:58
Strength: #25, #30, #30
Wod RX: 18:41 – 6:00 = 12:41
Great job. You killed it.
Seriously killed it!!
Strength to 35
Wod w/20s
22:01 – 6 = 16:01
DB Complex
1 set every 2 minutes ..total 6 sets w/10#
WOD. W/15 lunges w/10# DB’s and 20 box step
overs 20” box, 10 burpees with jump and clap
20:07 minus 6 minutes = 14:07
Strength: 25, 35, 50 (bailed before the squats, should have gone with 45s)
WOD – half lunges/half squats, half box jumps/half step ups
20:02 – 6 = 14:02
Strength: up to 25# (dbl DL no FS)
WOD
2 peg board ascents
20 BJO
10 Burpees
2:30, 7:12, 12:19, 17:54
17:54-6= 11:54
Home Wod
Open 13.2
10 min AMRAP
5 S2O
10 DL
15 box jumps
Immediately following – 8 min to establish max load of
3 DL
2 HCL
1 S2O
5 rds + 13 step ups (55# barbell & 13” stacked plate step ups)
90#
Garage WOD (had dinner plans w/my sister)
Activator E2MOM
3 DL to 3 HPC to 3 S2O
85-105-115-125
Open WOD 13.2
10 min AMRAP
5 S2O @75#
10 DL @75#
15 box jumps (20”)
7 + 4 DL
Immediately following:
8 min to build up to max load of complex of:
3 DL to 2 HPC to 1 S2O
125-135-165-170
KP abs