For time:
400 Meter Run or Row
30/24 Calorie Bike or Ski
20 Box Jump Overs
10 Bar MU’s Rx+Ring MU’s MRX C2B or Pull-ups
20 Box Jump Overs
30/24 Calorie Ski or Bike (opposite)
400 Meter Row or Run (opposite)
Rest 3 minutes
200 Meter Run or Row
15/12 Calorie Bike or Ski
10 Box Jump Overs
5 Bar MU’s Rx+Ring MU’s MRX C2B or Pull-ups
10 Box Jump Overs
15/12 Calorie Ski or Bike (opposite)
200 Meter Row or Run (opposite)
WOD
Row/bike/Jump overs
C2B
Jump overs/Ski/run
20:06-3:00=17:06
22:46
Run, bike, jump over, c2b, jump over, ski, row
Week 3 day 2
Nice work Mr. King!!!!
Wod RX: 17:14 – 3 min rest = 14:14
1st Wod @ 9:26
3 min rest
2nd Wod @ 17:14
Activator: completed as written
Morning Workout:
1 mile run — 8:19
10.65 mile bike ride — 42:16
Activator(same as workout 2 )Rx’d:
5:44
Workout 1 Rx’d: Run/bike/row
11:03 (6/2/2 on bar mu’s)
Rest 3:00
Workout 2 Rx’d: same order
5:33 (bar mu’s unbroken)
19:36-3:00(rest)=16:36
Run/bike/ski/row
Wod: 22:41
Regular kipping pull-ups & Box step overs
Rested from 13:00 to 16:00
Workout 1: Run/ski/ski/row
12:00 (6/4 on bar mu’s)
Rest 3:00
Workout 2: same order
(bar mu’s unbroken)
21:03-3:00(rest)=18:03
Wod RX: 17:20 – 3 min rest = 14:20
1st Wod @ 9:53
3 min rest
2nd Wod @ 17:20
Activator: completed as written
RX+*
Ring MU sets of 5
Rx 23:22
Warmup: 7:15
WOD
Run/bike/Step overs
C2B
Step overs/Ski/row
27:22-3:00 = 24:22
Wod- w/C2B, rest
23:08
Row then run, ski then bike
*rest RX
Row, Bike, Box
C2B
Box, Ski, Run
19:50 – 3:00 = 16:50
Activator (Rx) – 6:26
WOD Rx (row/bike/ski/run) – bar mu’s
1st Part: 12:51 (all 2’s on bar mu’s)
Rest 3:00
2nd Part: 6:58 (3/2 on bar mu’s)
Total Time: 22:49 – 3:00 = 19:49
smokin’ time, Katie B – so flippin awesome!! Great class – thx breck!
Activator completed at 5:30 something
Workout 1
Rx:
Run/bike/Ski/row
10:23 (3/2/2/3 on bar mu’s)
Rest 3:00
Workout 2 Rx’d: same order
6:18 (3/1/1 bar mu)
19:41-3:00(rest)=16:41
Thanks for the push, Alonso!
Activator completed
WOD
Rx+
Ring MU’s unbroken
Run/Ski/Bike/Row
1: 10:13
2: 5:34
Total time=18:47-3:00(rest)=15:47
WOD w/ C2B
Run/bike/ski/row
24:25
Activator completed
WOD RX’d
Run/bike/ski/run
24:33
WOD with 2BMU and the rest CTB
23:38 – 3:00 = 20:38
WOD: Rx’d- capped.
26:48 – 3:00= 23:48
WOD rx
21:13 – 3:00 = 18:13
First round
0:00-11:57 round 1
Rest 14:57-21:13
= 6:16 round 2
2 miles right before class
Activator w BMUs
Wod as rxd
1: 9:52
2: 5:04
17:56 – 3:00 = 14:56
BMU’s unbroken
Wod RX: 23:59 – 3 min rest = 20:59
1st Wod @ 12:34
3 min rest
2nd Wod @ 23:59 (8:25 duration)
Activator: completed in 5:34
21:11 TT
Chest to bars only thing was modified
WOD: 23:12 pull ups instead of muscle ups
Row/ski/bike/run
It was a hot one!! Way to go 4:30!!
Activator complete
Wod:
Run
Ski
24″ Box
C2B
Bike
Row
22:15-3:00 = 19:15
Wod as rxd
22:58-3:00
19:58
Activator w/only 7 cal on bike
8:23
WOD w/ ALL 200m rows and 12 cal on row,bike and ski and ring rows
24:48 – 3 min = 21:48