Complete as many rounds as possible in 15 minutes of:
12 Ring Muscle Ups MRX 7 Ring Muscle Ups or 12 C2B & 12 Ring Dips
36 Kettlebell Swings 70/55# MRX 55/35#
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 Ring muscle-ups
36 Kettlebell swings 55/35#
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 Ring rows + 12 Jumping dips
21 Kettlebell swings 35/25#
*Choose movements and reps to achieve a total of 3 rounds.
Wod RX: 2+3 MUs
Row @ 7:21
2k Row: 7:25.9
Wod: Intermediate
3+1 RMU
*Long straps
2K row – 9:05
WOD – 7 banded BMU & 36 KBS 35#
2+27KBS
2k row 9:45.2
WOD w/4 pull-ups, 10 ring row, banded dips, 25# kb
3 rds + 4 plu
2k row 7.50.9
WOD Intermediate
False grip MU.
55lb KB.
3 rounds even.
Round 1 MU unbroken
Round 2 MU 4+3
Round 3 MU 2+2+3
2000 Meter Row
Time: 7:15.3
WOD
As Rx’d
Rounds=2+6 Ring MU’s (102 Reps)
2,000 Meter Row: 8:11.2
Wod: 12 BMU + 36 KBS 70#
2 rounds + 6 BMU
WOD intermediate option
3 rounds + 7 RMU
All MU 4 + 3
All KBS 18 + 18
2000 m row: 8:44
Wod scaled: 2 +26
12 pull-ups
12 banded bar dips
36 KBS #35
Row: 8:58
WOD w/ 7 burpee pull-ups & 36 KBS w/ 35lbs
3 Rounds
Felt sluggish today but glad to get it in!
Great work, nooners!
2,000m Row: 7:08.2
WOD Intermediate: 3rds + 2 RMU
*all RMU were 3/2/2 (big win for me on that 🙂 )
*all KBs were 15/12/9
fun class fo sho!! thx breck!!
Metabolic Conditioning:
2k row: 7:19.3
WOD w/
7 Ring MU’s
18 KBS (55#)
18 Goblet Squats
3 rounds + 6 MU’s
2k row 7:33
7 banded BMU + 36 55# kb
2 rounds + 7 C2B/7 Push ups
2K: 8:52.9
WOD
12 Ring Muscle Ups
36 Kettlebell Swings 45#
Rounds=2+23KBs
Row: 7:34.1
Wod rx (advanced partitioned)
4 RMU
12 70# KB
4 rounds
2K Row: 7:05
WOD:
7 burpee pull ups
36 KB swings at 70#
2 + 27 (16 kb’s left to make 3 rds)
Daaaaang!! Great job!
Crushed that row!!
Row: 8:17.6
WOD:
36 kb deadlift + 12 cals on bike
5 rounds
Tender shoulder today
2k row: 7:08
Atta boy Josh on the smashing time
Mod wod
5burpee strict pull ups
20kbs
4+15
500m/ split times
1:48
1:54
1:52
1:33
2K Row – 7:37
—
WOD Intimidate option
3 rds + 5 KB swings
Garage yoga
Jiu-Jitsu – 1hr (am)
2K run – 8:__
WOD:
7 C2B
7 ring dips
36 KB swings @ 55#
Few swings short of 3 rounds
Short run with the boys afterwards.
2k row – 8:10( got to go next to Josh who just went beast mode on this one)
Wod –
Intermediate
7 bmu
36 kb @ 55#
2 rounds +10 reps(that third round got me on the m/u)
post 800m run with the fellas
fun one today
*2+17 reps
13:47 w/ WB sit-ups instead of T2B
45#kb
2 rds +42 18 kb short of 3 rds