3-Five Minute AMRAP’s of:
15 Pull-ups
15/12 Calorie Row, Bike or Ski
15 Push-ups
Rest 2 minutes b/w AMRAP’s
*Pick up where you left off from previous AMRAP.
*Do one of each per AMRAP; row, bike & ski. Athletes choice of order.
3-Five Minute AMRAP’s of:
15 Pull-ups
15/12 Calorie Row, Bike or Ski
15 Push-ups
Rest 2 minutes b/w AMRAP’s
*Pick up where you left off from previous AMRAP.
*Do one of each per AMRAP; row, bike & ski. Athletes choice of order.
Wod RX: 8+3 reps
Row- 2+21 (6 cals) reps
Bike- 2+21 (6 cals) reps
Ski- 2+21 (6 cals) reps
Strength: Tempo Bench Press
5@225
5@225
5@225
5@225
5@225
WOD Rx: 3 rounds + 1 rep
E2:30MOM: tempo bench (2 sec/2 sec/2sec)
2×5@135
2×5@155
5@185 (regular, no tempo)
Wod mod:
15 GHD
15 cal machine (order: Bike/Row/Ski)
15 push ups
6+7 GHD
*GHD’s unbroken
Strength
65# DBs
Completed
–
Wod mod
Did 4 strict then 4 mini Kip pull-ups ( R shoulder)
Row-ski-bike
= 7 rounds total
Bench w/55
WOD w/10 ring rows & 5 pull-ups
6 out of 15 push-ups on 4th rd
Bench Press
2 Second down, 2 second hold, 2 second up
E2:30MOM
5 Sets of 5@135#
WOD
As Rx’d with row, bike, ski order
Rounds=7+2 Cals
Bench Press
2 Second down, 2 second hold, 2 second up
E2:30MOM
185, 185, 205, 205, 185
Rx – Bike, Ski, Row
5+6
Bench press
165,185,205,185,165
Wod RX bike,ski,row
2+15 pull ups
2+15 cals ski
2+35 (15 push ups, 15 pull ups, 5 cal row)
My math says 7+20, not sure if that’s the correct way of scoring or not considering some of the other posts. Triceps smoked from yesterday and todays strength.
STRENGTH: 165/185/205/215/215
WOD: 4+33 (213 total) Rx
SKI/ROW/BIKE
Strength Bench Press
2 Second down, 2 second hold, 2 second up
5×5 2:30EMOM
135×2 165×3
WOD RX
4 rounds even
Strength tempo bench
5@85-90-95-100-105
Wod RX row/bike/ski
6+30 (3pushups)
Bench Press
2 Second down, 2 second hold, 2 second up
E2:30MOM
5@185#
5@205#
5@225#
5@235#
5@245#
WOD
As Rx’d with row, ski, bike
Rounds=7+26 (11 Cals)
Tempo bench
65-75-75-85-85
Wod rx in order written
4+5 cal ski
Bench up to 85
WOD as Rx’d (row, bike, ski)
5 Rounds + 13 pull-ups
Strength: Bench Press
(2 sec down/ 2 sec pause/ 2 sec up)
135-145-155-165-185
WOD Rx’d (ski,bike,row)
7 rds + 33 reps (3 push-ups)
E2:30MOM – 5rds
-5 reps Bench Press -2 Second down, 2 second hold, 2 second up (115#)
-5 Heavy Wall Ball Shots (25# first 3 sets/ #30 last 2 sets)
WOD
Rx’d with row, bike, ski order
Rounds=6+30 (got through 15 cals)
fun one – great noon class! thx breck!!
Strength 85/95/100/105/115/120 did an extra set early on accident
WOD rx in order
6 rounds + 5 push ups
7 rounds + 5 push ups **
Strength – tempo bench press
135# all 5 rounds
WOD RX’d
5 rounds + 10 pull ups
Tempo bench press with blondesdottir
5 x 5 @ 95-105-115-120-125
Wod as rxd
Ski-bike-row
8 + 3
Pull-ups unbroken, push-ups were absolutely not 🙂
Strength w/75#
Bike – Ski – Row
Ring rows & knee push ups
5rds + 2cals
1 mile jog/walk
E2:30MOM: tempo bench (2 sec/2 sec/2sec)
2×5@155
3×5@175
—
WOD
Row/Bike/ski
First 5 min amrap strict Pull-ups.
Switch to Butterfly for the final 2
7 rounds even.
5×5 Strict Press
95-105-115-125-135
WOD mod
1st 5 min w/ 10 strict pull ups – 2 + 5 pull ups
2nd 5 min w/ 15 butterfly – 4 + 3 butterfly pull ups
3rd 5 min w/ 20 jumping pull ups – 5 + 10 push ups
So total; 5 + 10 push ups
Tempo bench press with Georgie!
95-105-115-120-125 (5×5)
WOD Rx (in order)
6 + 13 pull-ups
800m run the 800m run/walk
KP abs
Wod RX
8 + 15