AMRAP in 12 minutes of:
200 Meter Run
200 Meter Row
Rest 2 minutes
AMRAP in 12 minutes of:
12 T2B MRX Knee Raises
12 Box Jumps 24/20” MRX 20/18”
Rest 2 minutes
AMRAP in 12 minutes of:
12/10 Calorie Bike
12/10 Calorie Ski
*Athletes choice on order of AMRAP’s.
Rx’d
T2B/Box Jumps: 6 rds (144 reps)
Run/row: 5 rds + 80m (2080m)
Bike/Ski: 6 rds + 16cal (160 cals)
Wod RX:
Run/Row: 7+0
T2B/BJ: 9+9 T2B
Bike/Ski: 6+12 cals on bike
AMRAP in 12 minutes of:
200 Meter Run
200 Meter Row
Active Recovery – 6 Rounds + 100M Run
Rest 2 minutes
AMRAP in 12 minutes of:
12 GHD
12 Box Step Up #20 Wallball 24”
7 rounds
Rest 2 minutes
AMRAP in 12 minutes of:
12/10 Calorie Bike
12/10 Calorie Ski
96 cal on bike
93 on Ski
Steph….making hard things look easy..lol!! Such a rock star! Great picture!
Home WOD
EMOM – 21 minutes
1st Min: 4 wall walks
2nd Min: 20 DU’s (drag rope)
3rd Min: 5 Devil’s Press (35# DB’s)
*drag rope DU’s were unbroken – that’s a win!
Bike/Ski: 7
T2B/Lunges: 5+ 4 T2B
500M Bike/200M Row: 6
Run/ Row 5rds (2000 m)
T2B/ BJs 5rds ( 24” )
Bike/ Ski 6rds +10cal bike (130 cals)
Wod RX in written order:
AMRAP 1: 5
AMRAP 2: 5 + 1
AMRAP 3: 3 + 17
Wod RX
Bike 96 cals, ski 89 cals
BJ/T2B – 9 + 5 BJs
Run/Row 6 rounds
Wod:
Run/Row – 5 + 385 m(200 m run + 185 row)
Med Ball Sit ups/BJ(24″) – 7 + 3 BJ
Bike/Ski – 6 rounds even
This was a GREAT Friday workout!!
WOD rx except 12 14# WBSU instead of T2B and box steps instead of jumps. Super sore and doing Murph tomorrow. Kind of used this as active recovery
4 rounds + 200m run and 80m row
9 rounds + 10 WBSU
6 rounds on ski/bike
Also friendly reminder we’re doing Murph at 10 AM tomorrow!!
Run/row: 4 + run
TTB/BJ: alt ghd: 5 + 1
Ski/bike: 8 + 3
40 mile bike ride
Wod in order as written
Run/row: 6 + 200m run
T2B/Bj: 9 + 14 (2 bj)
Bike/ski: 6 + 8 cal (toast by this wod)
T2b UB 1st two rounds then 7-5 the rest
Fun noon class! Great pic Stephanie wowza
T2B/Box J – 6
Bike/Ski – 5 + 10 cal bike
Run/Row – 5 + 100M run
WOD Rx:
Bike/ski: 7 rds + 12 Cals
Run/row: 6 rds
BJ’s/T2B: 7rds + 16 reps (4 T2B)
WOD in this order
Bike/Ski: 7+ 4 bike cals
TTB& GHD (alternate rounds)/Box Step: 9+10 TTB
RUN/Row: 5+ 100M
Those 10ft wallballs yesterday got me good…
Rx’d
Run/row: 6 rounds
T2B/Box Jumps: 6+16
Bike/Ski: 4 rounds
Bike/Ski: 8rounds+1 (97cal/96cal)
Run/Row: 5 rounds
TTB/Box: 4 rounds
had zip left for the last one
Wod in following order:
T2B/box step ups=8+1 T2B
Run/Row= 6+100m run
Ski/Bike= 6+10 ski cals
WOD
As Rx’d
1: Bike/Ski: 7+4 Ski Cals (96 Bike Cals/88 Ski Cals)=184 Total Cals
2:T2B(unbroken)/Box Jumps with step down(last round rebounded): 9 Rounds=216 Reps
3: Run/Row: 5+100 Meter Row=2,300 Meters
Good looking pistols, Steph!
Bike/Ski– 5 Rounds + 10 cal bike
Run/Row– 5 Rounds + 200m run
GHD/BJ– 5 + 7 GHD
Great work, nooners!
In the following order:
T2B/box step ups= 9+5 BJ
Run/Row= 5 + 200M
Ski/Bike= 5 + 18 cal
Run/row: 6 rounds
Toe to rings/Box Jumps: 5 rounds
Bike/Ski: 6 rounds
Row/Run: 4 + 165M
T2B/PB 1/2ascents: 4
SKI/10GHD: 5+
Wod in following order:
GHD’s/box jumps (20″) = 7 + 16 reps (4 BJ’s)
Run/Row = 6 + ~190m run
Ski/Bike = 5 + 2 cals
Late garage WOD:
185 mountain climbers
185 military sit-ups unanchored
185 air squats
185 push-ups
Partitioned out for each movement: 20, 20, 20, 20, 20, 20, 20, 20, 25.
Time: 21:25
Better than nothing…