“Star Spangled Banner”
AMRAP in 19 minutes 31 seconds
50 American Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
7 Red Blooded Ring Muscle Ups MRX Double Push-up Burpee C2B
6 White Knuckled OHS 155/105# Rx+185/125# MRX 125/85#
Compare to June 14, 2021.
Wod RX: 3+41 KBS
Strength
135,155,165,175,205X5
Strength: snatched into the first rep
165-185-205-205-225(F)
WOD: Rx weight, double push up burpees
3 rounds + 51 reps
Strength: OHS @ 135/165/185/195/205
Squat Snatched first rep
WOD: 2+ 10 Bar Muscle Ups
Had a nice rip on MU.
Strength
135# front squats with some bike cals mixed in
–
Wod
50 kb swings 55# – double pushup burpee- 135# front squats
3 + 50
Strength worked up to Wod weight
Wod rxd
I was heavily encouraged to use the high rings today and it makes a big difference. Much slower this year.
2 + 2 RMU
E2:30MOM: 6 OHS
95
115
135
155
155
Wod Rx’d
2+52 (2 RMU’s)
*same score last year, but much smoother on RMU’s and OHS(unbroken) this year
*All OHS from the floor
*All RMU’s on long straps
5 sets of 6 OHS
squat snatched into first rep
165-185–205-205-225
Wod RX+
2 rounds + 50 KBS
20 rep pr from last years score happy with this progress
Awesome work today 6 AM
E2:30MOM: 6 OHS
95
115
135
155
155
Wod Rx’d
3 + 31 KBS
OHS
6@135,165,185,195,225
Wod RX w/ ring MUs
3+27 KBS
5 sets of 6 OHS
95#
Wod w/ BMU & 95# OHS
3+2
Wod RX: 2+ 7 RMU
Strength
OHS snatch into squat
6@135-155-155-155-155
WOD
2 rounds and 45 KB swings
MRX double push up burpee pull-ups
155lbs
OHS
E2:30MOM
All sets of 6 and squat snatch into
135/155/175/185/205(failed)/155
WOD
As Rx’d
Rounds=3+41 KB Swings
Great pic!
WOD w/ dbl pu, burp pu & 65lb OHS
3 Rounds
Strength: worked up to #85
Wod scaled: 2 + 55
#65 BB, burpee push-up pull-ups
OHS all @ 35#
WOD w/25# kb, 35# OHS, dbl burpee plu
3 rds + 17 kbs
Before the brief – 10min EMOM
Odd min: 40 DU’s
Even min: 4 Tire flips (325#)
Strength/Activator:
(95/95/105/105/115)
*10 cals on bike after each set
WOD – 115# OHS (everything else Rx)
2 + 50 KBs
Great job nooners! Thx Breck!
Strength- up to #135
WOD MRX:
4 + 50 kbs
*5
Strength ohs
65-75-85-95-105
Wod RX w/BMU
2+56
Finished 6 ohs after time
Compare to:
85# ohs
RMU attempts
2+51
Cancun resort:
7 rounds of
10 alternating dumbbell snatches @65#
15 push-ups
15 air squats
20 unanchored sit-ups w/20# med ball
Untimed
Strength up to 6 @ 125#
WOD rx–first time doing ring MU not in the open so that’s exciting
3 rounds + 31 KBS
Strength up to 155#
WOD:
Double push up burpee pull ups
OHS @ 135#
3 rounds (completed my 6 OHS after cap)
Strength: 55-65-70-75-80
2rds + 2OHS
65# dbl push up burpee ring row – 35# KB
800m jog and abs
Strength
6@95
5@125
4@155
0@175…..disaster of an attempt
—
Wod. Rx’d.
3 rounds + 3 KB swings (pr)
*great job Kevin! Bum leg and all!
Strength:
95/105/115/125
Wod
55# kb
2rmu attempts per round rest double burpee c2b
125# ohs
2 rounds even
Strength:
85-105-115-115-115
WOD w/bar MU
3+52
Compare to 2021:
Wod w/105 OH squats and 35# KB and ring MU attempts
4+4 OH squats (no complete ring MU reps- all fails)
Also- great pic, Molly VDW!!
Strength FS instead of OHS
85-95-105-115-125
WOD w/FS 105#, double push up burpee C2B
2+2 FS
Strength
6@95
6@95
6@125
6@125
4@155
—
Wod. Rx’d.
3 rounds + 3 KB swings
Strength squat snatch into OHS
85-95-105-115-125
WOD Rx
1 + 2 RMUs
First set of RMUs (all singles) 2 misses
Second set of RMUs (singles) got 2 and missed 2
Next year might do 3 RMUs and 4 BMUs to not stand around so long
KP summer abs
Need to start working on RMU drills at home.
800m jog-200m walk-200m jog-200m walk-200m jog