For max reps:
7 Minute AMRAP of:
15/12 Calorie Bike
15 Pull-ups Rx+C2B MRX 10 Pull-ups
Rest 1 minute
7 Minute AMRAP of:
15/12 Calorie Ski
15 Box Jumps 24/20” Rx+30/24” MRX 10 Box Jumps
Rest 1 minute
7 Minute AMRAP of:
15/12 Calorie Row
15 Bar Dips Rx+Ring Dips MRX 10 Bar Dips
*Athletes choice on order of AMRAP’s.
Wod RX: 11+23
Order as written
Activator completed w/ HSW practice
Rx’d in order written:
Bike/pull-up: 59/45
Ski/box jump: 48/45
Row/dip: 45/40
Total: 152/130
Ski + box jumps 4 rounds.
Row + dips 3 rounds.
Bike + pull ups 3 rounds.
10 total as RX.
Wod rx +
In order
Bike/C2B: 3 + 25 (13 c2b)
Ski/BJ (step down): 4
Row/ring dip: 3 + 15 (3 dips)
Wod rx
In order
Bike/Pull Ups: 4 + 2
Ski/BJ: 3 + 9
Row/dips: 3 + 24
Wod RX (Home Gym)
Activator:
MIN1: 10 Cal echo Bike
MIN2: 10 Pull up
MIN3: Rest
MIN4: 10 Cal Ski
MIN5: 10 Bench Step Ups
MIN6: Rest
MIN7: 10 Cal echo bike
MIN8: 10 Rings Dips
15 Cal Echo Bike — 4 + 15 Cal Bike
15 Pull ups
15 Cal Ski — 4+ 4 Cal Ski
16 Bench step ups (don’t have box)
15 Cal Echo Bike — 2 + 22 (7 Dips)
15 Ring Dips
Dips buried me
Wod Rx
In order
Bike/Pull Ups: 3 + 16
Ski/BJ: 3 + 6
Row/dips: 3 + 11
WOD Rx:
Bike/Pullup: 105
Ski/Box Jump: 90
Row/Ring Dips: 87
Wod scaled (10 reps of the 2nd movements) & banded bar dips: 9 + 6
In written order
Activator: Completed
WOD Rx’d
Row/Dips: 5 rounds + 10 Cals
Bike/Pull-ups: 4 rounds + 1 Cal
Ski/Box Jumps: 3 rounds + 7 Cals
Total reps: 378
Row/Dips 4 + 10 cal
Bike/PU 3+ 13 cal
Ski/BJ 3+ 10 cal
Total 333
MRX
Row/ Pull-Ups: 4 + 12 Cal
Ski/ Box Jumps: 4
Row/ Bar Dips: 4
Activator: Completed (*30 drag rope DU’s during rest minutes)
Wod
Bike/Pull Ups: 4 even (plu’s unbroken)
Row/Dips: 2 + 10 dips (dips are hard….for me)
Ski/BJ’s: 3 + 13cals (working on rebounding so did these on 20″ box)
fun class – thx breck!!!
Activator:
MIN1: 10 Cal assault bike
MIN2: 10 GHD sit ups
MIN3: Rest
MIN4: 10 Cal Ski
MIN5: 10 Box jumps
MIN6: Rest
MIN7: 10 Cal row
MIN8: 10 strict Rings Dips
Wod in order as written
1) 4 rounds (15 GHD’s in place of pull ups)
2) 3+15 ski cals (Rx)
3) 3+16 (1 ring dip in round 4)(Rx+)
Activator Completed
WOD
1) Row/pull-ups — 3 Rounds + 12 cal
2) ski/bj– 4 rounds
3) bike/dips w/ black skinny(ish) band– 2 Rounds + 5 dips
Great work, nooners!
Activator completed
Wod RX in order as written
1) Bike/pull-ups 3+22 (10 pull-ups)
2)ski/box jumps 3+16 (4 box jumps)
3)row/bar dips 2+22 (10 bar dips)-ouch
WOD
As Rx’d
Everything unbroken
Bike/Pull-ups=4+8 Calories, 128 reps
Ski/Box Jump=4+3 Calories, 123 reps
Row/Bar Dips=3+10 Dips, 115 reps
Total reps=366
WOD Rx:
Row/Ring Dips- 4 Rounds
Bike/Pull-ups- 3 Rounds
Ski/Box Jumps- 3+11 cals
Activator
WOD Rx subbed ghd for box jumps
Row/Bar Dips: 2rnds + 4 dips
Ski/GHD: 2rnds + 15cal
Bike/Pullups: 2rnds + 2 cal
WOD rx besides step ups/step downs first 2 rounds then box jumps to finish round 3 and 4. Replaced bar dips with anchored sit ups with a med ball under my back
Bike/pull ups (all unbroken)
3 rounds + 11.94 🙂 cal bike
Ski/box 4 rounds + 3 cal ski
Row/sit ups 3 + 10 cal
Intended to rest today but here I am. Wild how that happens. Tried to take it a little slow cause of that
Scaled (10 plu, box, banded bar dip)
Bike/pull-ups = 2 rds + 9 cal
Ski/box step = 3 rds + 10 cal
Row/bar dip = 3 rds + 2 cal
Activator completed
WOD – *R knee injection this AM so slight mods
Ski/Pull-ups=4+2 Calories
Ski/GHDs=3+11 Calories
Ski/Bar Dips (strict)=4+2 Calories
Fun WOD!
At home Huntsville Wod
Power Clean Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1
“Running and Rowing Power ELIZABETH”
For Time: (25min cap)
Run 400m
21 Power Clean 135/95 MRX 115/75
21 Ring Dips MRX Bar Dips
Row 400m (ran 400m)
15 Power Clean
15 Ring Dips MRX Bar Dips
Run 200m
9 Power Clean
9 Ring Dips MRX Bar Dips
Row 200m (ran 200m)
Strength 85-95-105-120-130-135
Wod w/75# and parallette dips
22:04
Abs
At home Huntsville Wod
Power Clean Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1
115-125-140-170(oops, math is hard)/150, 165-170
Felt really heavy after time off and travel
“Running and Rowing Power ELIZABETH”
For Time: (25min cap)
Run 400m
21 Power Clean 135/95 (12/9)
21 Ring Dips (4s then 3/2)
Row 400m (ran 400m)
15 Power Clean (9/6)
15 Ring Dips 5/4/4(maybe3)/3
Run 200m
9 Power Clean (UB)
9 Ring Dips 5/2/2
Row 200m (ran 200m)
17:46
KP abs
Participated in activator, calorie sprint on each for warm up
Wod rx
Ski 2 + 16
Row 4 + 16
Bike 4 + 17
Pain cave wod today
Brain fog, did sit ups instead of dips
Brain fog, did sit ups instead of dips
Activator completed
Wod RX
1. Bike/ PU 4+5 pull ups 140 reps
2. Ski/ BJ 4+3 cals 123 reps
3. Row/bar dips 4+2 cals 122 reps
Total reps 385
Activator completed
Wod
As written
3
2+20
2+17
yup
*the dips cut to 10 reps each round rest as written
Activator completed
—
Wod
Bike/Pull ups
4+ 15
Row/Box jumps
3 even
Ski/Dips
3+ 15