For max calories:
1 Minute: Max calorie Bike
30 Second rest
1 Minute: Max calorie Row
30 Second rest
1 Minute: Max calorie Ski
30 Second rest
45 Seconds: Max calorie Bike
30 Second rest
45 Seconds: Max calorie Row
30 Second rest
45 Seconds: Max calorie Ski
30 Second rest
30 Seconds: Max calorie Bike
30 Second rest
30 Seconds: Max calorie Row
30 Second rest
30 Seconds: Max calorie Ski
30 Seconds rest
1 Minute: Max calorie Bike
30 Second rest
1 Minute: Max calorie Row
30 Second rest
1 Minute: Max calorie Ski
30 Second rest
45 Seconds: Max calorie Bike
30 Second rest
45 Seconds: Max calorie Row
30 Second rest
45 Seconds: Max calorie Ski
30 Second rest
30 Seconds: Max calorie Bike
30 Second rest
30 Seconds: Max calorie Row
30 Second rest
30 Seconds: Max calorie Ski
30 Seconds rest
45 seconds: Max calorie Bike
30 Second rest
45 seconds: Max calorie Row
30 Second rest
45 seconds: Max calorie Ski
30 Second rest
1 Minute: Max calorie Bike
30 Second rest
1 Minute: Max calorie Row
30 Second rest
1 Minute: Max calorie Ski
30 Second rest and then start:
“Finisher”
30 Ground to overhead for time 45/25# plate (5 minute cap)
*Do not drop plate; hands must stay on plate when it touches the ground.
*Athletes choice on order of machines
30 Second rest
45 seconds: Max calorie Row
30 Second rest
45 seconds: Max calorie Ski
30 Second rest
1 Minute: Max calorie Bike
30 Second rest
1 Minute: Max calorie Row
30 Second rest
1 Minute: Max calorie Ski
30 Second rest and then start:
“Finisher”
30 Ground to overhead for time 45/25# plate (5 minute cap)
*Do not drop plate; hands must stay on plate when it touches the ground.
*Athletes choice on order of machines
Plate OH
= 2:29
Wod rxd
Row 23-15-11-15-21=85
Bike 21-18-13-17-20= 89
Ski 12-10-7-10-13 =52
226
1:04 on g to OH plate finisher
200m OH plate carry (45#)
1:29
Wod Rx’d in following order:
AAB: 20,15,9,13,19
Row: 23,17,10,16,20
Ski: 17,13,9,13,17
Total=231 cals
:30 rest then Finisher:
G2O w/45# plate: 30 reps
1:04 (unbroken)
200m OH plate carry (25#)
Forgot to look at my time right when I finished but I walked the whole thing…somewhere around 2:30
Wod Rx’d in following order:
Row: 22, 16, 11 ,16, 20 (85 total)
Ski: 17, 12, 8, 12, 15 (64 total)
Bike: 18, 14, 9, 12, 14 (67 total)
Total= 216 cals
That last round
Finisher: G2O w/25# plate (30 reps)
0:50
200m OH plate carry (45#)
1:32
—
Wod
Row/Bike/ski
24,15,11,15,23
17,12,10,13,16
18,12,9,12,17
223
—
Finisher
1:10
WOD Rx’d
OH carry: 1:15
Bike: 49 cal
Row: 60 cal
Ski: 52 cal
Total: 161 cal
Finisher: :58 (re-did 2reps b/c plate did not touch the ground and my sweet daughter Berlyn reminded me that integrity is fundamental.)
200m OH Carry (45#) 2:32
Row: 74 cal
Bike: 55 cal
Ski: 59 cal
Total: 188 cal
Finisher: 1:20
WOD Rx’d
OH carry: 1:21
Bike: 54 cal
Row: 58 cal
Ski: 47 cal
Total: 159 cal
Finisher: 1:19
200m OH Carry (45#) 2:40
Row: 74 cal
Bike: 85 cal
Ski: 73 cal
Total: 232 cal
Finisher: 1:30
Row 27-17-12-17-22 = 95
Ski 22-17-10-17-20 = 86
Bike 19-15-13-13-28 = 88
Total 269
Finisher rested 1 extra min then 2:41
OH plate carry: 1:26 (I think)
Bike: 89
Row: 61
Ski: 67
Total: 217
Finisher: 1:02
OH carry 200m walk 1:55
Wod
Row 64
Bike 54
Ski 55
=173
Finisher: :52
Activator: 200m OH 45# plate carry
1:16
WOD Rx’d
Bike: 27, 12, 9, 12, 18 = 78
Ski: 18, 12, 9, 13, 16 = 68
Row: 23, 17, 11, 16, 24 = 91
Total: 237
Finisher: 1:43
(Didn’t pick the plate up right away)
WOD rx 171 cals
30 G2O in 0:57 seconds
Ran 4 miles (PR!) then walked/ran 1 mile
9 mile run
200m OH carry: 1:12
Wod as rxd
Bike: 18-11-10-13-19= 31
Ski: 15-11-8-12-16 = 62
Row: 18-14-10-15-19 = 76
209 total
“Finisher” 30 G2O in :49 seconds
Open Gym
Hero WOD Donny
21-15-9-9-15-21
Deadlifts (155#) and burpees
14:20
DLs: 8/7/6-9/6-9-9-9/6-8/7/6
KP abs
Donny w/125# – 23:48
200 Meter OH Plate Carry@45#
Time: 1:08
WOD
As Rx’d in the following order:
Bike=25-15-13-14-19=86
Row=22-15-10-15-20=82
Ski=18-14-9-14-17=72
Score=240
“Finisher”
Time: 0:57
*one rep skimmed the ground and I counted it so probably a 2-3 second penalty.
Completed Tuesday WOD
Strength: front squats
3x3x3x3x3 up to 205#
4 Rounds for time of:
4 Sandbag Facing Burpees
8 Sandbag Front Squats
12 Sandbag Front Rack Alt Stationary Lunge Steps
200 Meter Sandbag Carry
*walked with 35# plate instead of sandbag (R foot) everything else RX’d
19:30-6:00=13:30
Plate Carry
1:25
Wod Rx’d
218 reps
200 m overhead plate carry 25# – forgot to look at time
Ski 12-8-6-8-11= 45
Row 15-12-8-12-15= 62
Bike 10-9-6-8-9= 42
Total = 149
Finisher 1:09