Open gym will only be offered today from 10:00am to 11:00am.
Team WOD #1
8 min AMRAP:
1 Min: Row for calories
1 Min: Burpees
One athlete starts on the row and the other on burpees.
Rest 2min
Team WOD #2
8min AMRAP:
4 KB SDHP 55/35# RX+70/55# MRX 45/25#
6 KB Goblet Squats
8 Russian KBS
*One person works and completes a full round, one person rests and then switches.
REST 2min
8 min AMRAP:
1 Min: Row for calories
1 Min: Burpees
One athlete starts on the row and the other on burpees.
Rest 2min
Team WOD #2
8min AMRAP:
4 KB SDHP 55/35# RX+70/55# MRX 45/25#
6 KB Goblet Squats
8 Russian KBS
*One person works and completes a full round, one person rests and then switches.
REST 2min
Team WOD #3
4 Rounds for time of:
(Partner 1) 250/200m Row or 0.6/0.5km A Bike
(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin.
Once both have completed row/bike = 1 round
Compare to May 22, 2021 for WOD#2 & WOD#3.
4 Rounds for time of:
(Partner 1) 250/200m Row or 0.6/0.5km A Bike
(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin.
Once both have completed row/bike = 1 round
Compare to May 22, 2021 for WOD#2 & WOD#3.
10 mile run
Home wod with hubby!
Wod 1:
He rowed, I biked (back)
Total cals: 103
Burpees: 114
Wod 2 as rxd:
17 + 9
Wod 3:
7:33
Both biked & had to improvise with front rack- he used a 55# KB and 50# DB. I used 35# KB & 35# DB
Wod with the Hubs:
#1. 95 Cale, 92 burpees
#2. 14+ 5 kbswings
#3. 10:11 single kb for me double for Jesse
WOD with wife Jordan Miears
1. 95cals on row / 80 burpees
2. 14 rounds plus 9 reps
3. *We got a little confused on the rounds
But 11:31
Wod w/Pete and Ali
Wod 1
105 cals & 114 burpees
Wod 2
15 + 3 KBS
Wod 3
10:11
Fun team. Great job Pete and Ali
What she said; never had so much fun that close to death…
Wod RX w/ David S. & Alec (f)
Wod 1
Nick 86 burpees/ 78 cals
David 40 burpees/ 92 cals
Alec 48 burpees/ 72 cals
Wod 2
8+30 (6 kbs shy of finishing round 9)
Alec sat out one round….
Wod 3
Not sure when Alec officially got off the rower, but David and I finished at 10:42
Hero WOD with Katie B and Molly
800m run together
You go I go
22 rounds
5 pull ups
10 push ups
50 foot walking lunges
519 DU (50s)
All movements unbroken
27:54
Wod RXd w/Steph and Monica
Wod 1-
Cals: 93
Burpees: 93
Wod 2-
15 rds + 4 SDHP
Wod 3-
9:18
Good push today ladies!
“Sgt. C.J. Nelson” (Edmond P.D.)
Rx’d w/ KO
All w/ 20# vest
800m run together
22 rounds of: (you go, I go)
5 pull ups
10 push ups
50’ walking lunge
Cash out: (No vest)
519 DU’s
26:13
*Thanks to everyone who jumped in and joined us on this short notice workout! Great job KO for keeping me going faster than I wanted to go!
Sgt. C.J. Nelson” (Edmond P.D.)
Rx’d w/ Sgt. Butter!
It’s always an honor to do these hero WOD’s but in particular with someone that represents the finest in tulsa police officers! Thanks for pulling me along Butters!
Thank you to all that serve!