AMRAP in 4 minutes of:
21/17 Calorie Row or Bike
15 T2B or GHD Sit-ups MRX Med Ball Sit-ups unanchored
9 Strict HSPU’s or 3 Wall Climbs MRX 2/4”riser
Max rep DB Burpee Squat Clean Thruster 50/35# MRX 40/25#
Rest 2 minutes
AMRAP in 4 minutes of:
21/17 Calorie Bike or Row (opposite of last)
15 T2B or GHD Sit-ups MRX Med Ball Sit-ups unanchored
9 Strict HSPU’s or 3 Wall Climbs MRX 2/4” riser
Max rep Devil Press 50/35# MRX 40/25#
Rest 2 minutes
*Repeat above for 2 total rounds*
21/17 Calorie Row or Bike
15 T2B or GHD Sit-ups MRX Med Ball Sit-ups unanchored
9 Strict HSPU’s or 3 Wall Climbs MRX 2/4”riser
Max rep DB Burpee Squat Clean Thruster 50/35# MRX 40/25#
Rest 2 minutes
AMRAP in 4 minutes of:
21/17 Calorie Bike or Row (opposite of last)
15 T2B or GHD Sit-ups MRX Med Ball Sit-ups unanchored
9 Strict HSPU’s or 3 Wall Climbs MRX 2/4” riser
Max rep Devil Press 50/35# MRX 40/25#
Rest 2 minutes
*Repeat above for 2 total rounds*
*Rx+ is with the following reps:
27/22 Calorie Row or Bike
21 T2B or GHD Sit-ups
15 Strict HSPU’s or 5 Wall Climbs
27/22 Calorie Row or Bike
21 T2B or GHD Sit-ups
15 Strict HSPU’s or 5 Wall Climbs
Wod: 23 reps
MRX weight 40lbs
AMRAP in 4 minutes of:
21 Bike
15 T2B
9 Strict HSPU’s
Max rep DB Burpee Squat Clean Thruster
1st round – 4 / 2nd round- 4 = 8 reps
Rest 2 minutes
AMRAP in 4 minutes of:
21 Row
15 T2B
9 Strict HSPU’s
Max rep Devil Press
1st round – 6 / 2nd round- 9 = 15 reps
Activator: 2 rounds of:
10 cal row
7 GHD
4 strict HSPU
2 SC thruster (Wod weight)
Rest 1 min
10 cal bike
7 GHD
4 strict HSPU
2 DP (Wod weight)
Wod Rx’d: 2 rounds of:
21 cal row
15 GHD
9 strict HSPU (3 wall walks in round 2)
5 SC thrusters
2 min rest
21 cal bike
15 GHD
3 wall walks
6 Devils press
*22 total reps
All strict Hspu in activator unbroken
Activator
2 Rounds of:
2 Minutes to complete:
10 Calorie Row
7 GHD Sit-ups
2 Wall Climbs
2 DB Burpee Squat Clean Thruster @50# DB’s
Rest 1 minute
2 Minutes to complete:
10 Calorie Bike
7 GHD Sit-ups
4 Strict HSPU’s
2 Devil Press @50# DB’s
Rest 1 minute
WOD
As Rx’d
2 Rounds of:
AMRAP in 4 minutes of:
21 Calorie Row
15 GHD Sit-ups
3 Wall Climbs
Max rep DB Burpee Squat Clean Thruster @ 50# DB’s
Rest 2 minutes
AMRAP in 4 minutes of:
21 Calorie Bike
15 GHD Sit-ups
9 Strict HSPU’s
Max rep Devil Press @ 50# DB’s
Rest 2 minutes
1: 10 DB Burpee Squat Clean Thrusters
2: 10 Devil Press
3: 9 DB Burpee Squat Clean Thrusters
4: 8 Devil Press
Score=37
WOD Rx’d
GHD’s and Wall walks
7,9,10,3
Total reps: 29
WOD rx except 65# barbell thrusters in place of dumbbell movements
All T2B and strict HSPU unbroken
20/19/17/14 = 71 thrusters
Activator – turned those into AMRAP’s also (MRx – 40# db’s)
*can’t remember my numbers
WOD Mrx (40# Db’s) – bike then row
*wall walks
*ghd’s
11/13 then 9/12
Total reps = 45
awesome noon class!! Thx breck!!
The wall walk and DP master!!
This would be your birthday Wod!!
Activator – participate w/1 wall walk. Did not make it to DB movements
WOD:
17Cal row, 15 T2B, 3 WW, 35# DB Squat Clean Thruster – 2/3
17Cal bike, 15 GHD, 3 WW, 30# Devils Press – 5/1
Total – 11
Wod Rx’d (50#): 2 rounds of:
21 cal bike
15 GHD
3 wall walks
6 SC thrusters*
2 min rest
21 cal row
15 GHD
3 wall walks
5 Devils press
Total reps: 22*
I think I got 6 SC Thrusters on the second round, but didn’t write it down. Could have been five. I’m a banker, so I round up when it benefits me.
6…for sure!! Props to you for doing this one Rx! Great job, RG
WOD as Rx’d w/ TTB & wall-climbs
2/1 BSCT (row)
0/0 DP (bike)
Wowza.
Activator- check
MRX: #25DB
17 cal Bike/Row
15 sit ups
9 HSPU *first round UB Strict, other rounds 3 strict + 6 kipping
DB SC Thrusters: 16/11
Devil Presses: 15/9
Activator
Bike-GHD-1wall walk-db squat clean thrusters
Row-ttb-1 wall walk-devil presses
Wod RX
Rounds 1,3
17 call bike-15 GHD-3 wall walks-max DB SC thrusters
7 and 7 reps
Rounds 2, 4
17 cal row- 15 TTB- 3 wall walks- max devil press
9 and 8
Total reps=31
Tough one!
#25 DB
Did ab mat sit ups w/no med ball
Strict HSPU w/2ab may under head
7/7 DB burpee Sq. Cl. Thrusters
7/8 Devils Press
Activator: 2 rounds of:
8 cal bike
7 TTB
2 strict HSPU
2 SC thruster
Rest 1 min
8 cal row
7 TTB
2 strict HSPU
2 DP
Wod w/25#:
2 rounds of:
17 cal bike
5TTB/10 situps
6 strict HSPU (4/2 then 2/2/2)
Rd1: 17 Burpee SC Thrusters
Rd2: 14 burpee SC Thrusters
-2 min rest-
17 cal row
5 TTB/10 sit-ups
6 strict HSPU (4/2 then 2/2/2)
RD1: 15 Devils press
Rd2: 11 Devils Press
Total= 57
Used 15# dumbbells, unanchored med ball sit
ups with 10# ball, seated dumbbell press
Completed activators under the 2 Minutes
WOD
1 and 3 4/3 with 17 cal row
2 and 4 4/1 with only 13 cal bike
Activator as written with 45# DB’s
WOD: Med Ball Ab Mat Sit-Ups & 45# DB
DB Burpee Squat Clean Thruster
R1: 5
R2: 5
Devil Press
R1: 6
R2: 5
Wod rx
8-6-5-5 = 24
WOD w/
Bike-TtB-wall climb-thruster = 5,5
Row-ghd-wall climb-devil = 5,3
Wod
row, med ball sit-ups, wall climbs and DB thrusters = 8,8
Bike, med ball sit-ups, hspu and DP
= 9,8
Used 40#
Total = 33
Activator
2 Rounds of:
2 Minutes to complete:
10 Calorie Row
7 GHD Sit-ups
2 Wall Climbs
2 DB Burpee Squat Clean Thruster @50# DB’s
Rest 1 minute
2 Minutes to complete:
10 Calorie Bike
7 GHD Sit-ups
4 Strict HSPU’s
2 Devil Press @50# DB’s
Rest 1 minute
WOD
As Rx’d
2 Rounds of:
AMRAP in 4 minutes of:
21 Calorie Row
15 GHD Sit-ups
3 Wall Climbs
Max rep DB Burpee Squat Clean Thruster @ 50# DB’s
Rest 2 minutes
AMRAP in 4 minutes of:
21 Calorie Bike
15 GHD Sit-ups
9 Strict HSPU’s
Max rep Devil Press @ 50# DB’s
Rest 2 minutes
1: 8 DB Burpee Squat Clean Thrusters
2: 8 Devil Press
3: 5 DB Burpee Squat Clean Thrusters
4: 8 Devil Press
Total = 29
Activator completed
Wod:
40# DB
Med Ball Sit Ups
Wall Walks
Burpee Squat Clean Thruster: 5/3 = 8
Devils Press: 5/4 = 9
Total 17 reps