2 Rounds for time of:
15/12 Calorie Row
21 T2B MRX Hanging Knee Raises
15/12 Calorie Ski
21 Box Jumps 24/20” MRX 20/18”
15/12 Calorie Bike
21 Hip Extensions
*Athletes choice on order of machines.
2 Rounds for time of:
15/12 Calorie Row
21 T2B MRX Hanging Knee Raises
15/12 Calorie Ski
21 Box Jumps 24/20” MRX 20/18”
15/12 Calorie Bike
21 Hip Extensions
*Athletes choice on order of machines.
Activator
20 DB deadlifts w/ 45#
20 push ups
Wod RX
12:34
Wod RX: 11:21
Activator
@ 50lbs sets of 10
Activator: 5 rounds of 1 min DB deadlifts/ 1 min push ups. 50# DB’s. 10 reps each
Wod Rx’d following order
Bike/ hip ext.
Row/ T2B
Ski/ box jumps
12:21
Activator
10 DB DL w/80’s
10 push ups
Wod RX
13:01
Activator 10 EMOM (equal work:rest)
Odd: 20 DL w 35# DBs
Even: 20 push-ups
Wod as rxd
9:47
All UB
2 mile cool down then yesterdays strength
6 OHS q 2:30
85-105-115-125-135(x5 dropped bc of wrist)
Strength
10DL #50 DB
15 Push-ups
Only 4 rounds
Wod RX: 11:04
Note to self do more hip extensions
Activator
5 Rounds of:
1 Min: 10 DB Deadlifts@45#’s
1 Min: 10 Push-ups
WOD
As Rx’d in following order:
Row
T2B
Bike
BJ
Ski
Hip Ext
Everything unbroken
Time: 11:04
Activator
21, 21, 21, 21, 21 DB DL w/50’s
21, 16, 15, 15, 15 push ups
Wod Rx’d following order
Ski/ box jumps
Bike/ hip ext.
Row/ T2B
15:54
10 DL @ 30s, 10 push ups = 50 each
WOD rx in order
11:57
T2B 15/6 and 11/10
Activator: 10 DL each odd min w/#25 DB’s & 5 push-ups each even min
Wod scaled: 16:18
(Did WB ab mat sit ups instead of T2B)
Strength activator: 5 rounds
80lbs x 10 deadlifts – 10 push-ups
WOD RX *besides half the sets of T2B were T2B and knee raises
16:40
Activator: EMOM 5rds of DB DL & Push-ups
5×15 w/ 60# DB’s
5×15 push-ups
WOD Rx’d
11:53
Row/T2B
Bike/BJ
Ski/Hip ext.
(Started off w/ rep scheme of 15/15, realized the mistake on extensions, went back and did 6 more T2B & BJ’s before starting 2nd round.)
Activator
15 DL w/30s
10 push-ups
Wod RX
12:19
Great picture Alec!
1 mile run
1 mile swim
1 mile run
100 military sit-ups unanchored
Looking great Alec!
Looking super fit, Alec!
Activator
10 DBDL w/ 25’s
10 Push-ups
WOD w/ step-ups
16:06
Fun mid-week WOD!
Activator:
10 DB DL w/35#
5 Push ups
Wod rx
18:07
Wod RX : 16:32
Activator
10 DB deadlifts w/ 50#
12 push ups, last 3 Rounds w/ 15# plate
Wod RX
18:20
1 min DL / 1 min push ups
10 DB DL each round: 45-55-60-65-75
10 push-ups each round
WOD Rx
12:58
T2B 12/6/3 (wasn’t warm at all) then 13/8
Hip extensions all 13/8
800m jog 4:50
KP abs
WOD in order as written
Activator
10 DL @ 25#
8 elevated push-ups on 20” box
Wod as written w/knee raises and 20” step ups
18:19
1 mile jog/walk
***And Superman’s instead of hip extensions
Activator:
10 – 50# DB DL
10 – 10# plate weighted push-ups
—
Wod. Subbed V-Ups for the TTB
13:18
Bike :30 above 70rpm
20 Push Ups
WOD w/ GHD
-17:04
Activator:
Even min: 2x 4 tng 100# d ball to shoulder
Odd min: 10-15 push ups
Wod with GHD instead of TTB
16:xx
Activator:
20# dumbbells and strict push ups
10 deadlifts and 5 pushups ea rd
WOD. Bike, row, ski
Did 20” box step ups,knee raises and supermans
20:05
25# dumbbell deadlifts – 10 each round
Strict push-ups 5 per round
WOD w/knee raises, 18” step ups
15:49
Activator:
10 DL @ 45#(Should have gone heavier)
10 PU
Wod:
15:43
Only change was t2r instead of t2b
Activator
5 Rounds of:
1 Min: 15 DB Deadlifts@50#’s
1 Min: 15 Push-ups
WOD
Completed in the following order:
Row
Toe2Rings
Bike
BJ
Ski
Med ball sit ups
Time: 17:42
**bike & ski were backwards
Activator 10 EMOM
Odd: 10 DL w 35# DBs
Even: 5 push-ups (3 second decline/negative)
Wod as rxd
12:34
TTB were in minuscule sets- Hands are complete trash from MU and KB yesterday
Activator: 5 rounds of 1 min DB deadlifts/ 1 min push ups. 45#DB’s.
15 reps DL for 5 rounds
15 reps PU for 2 rounds, 3 rounds of 10 reps
Wod following order
15 cal Ski/ 21 24”box step ups (all unbroken)
15 cal Row/ 21 Hanging knee raises (3 sets of 7)
15 cal Bike/ 21 hip ext. (All Unbroken)
18:01
Activator:
10 – 50# DB DL
10 – 10# plate weighted push-ups
—
Wod. Subbed front rack 50# DB squats for BJ.
13:00