For time:
21 Calorie Bike, Row or Ski
21 Box Jumps 24/20” MRX 20/18”
21 Calorie Bike, Row or Ski
21 Box Jumps
21 Calorie Bike, Row or Ski
21 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
*Pick order of machines but do one of each for the 21’s, 15’s & 9’s.
Activator:
Bike – 43
Row – 40
Ski – 34
117 cals
WOD @ Rx:
18:01
Bike-ski-row
Activator: 44-34-34
WOD Rx’d
19:42
Activator: 111 Rx 37 on each piece
WOD: 24:50 Rx
Activator
Ski – 26
Row – 31
Bike – 23
Total – 80
WOD rx
24:11
30yo/5’11″/202#
Strength:
Pause Front Squat: 1@135, 1@225, 1@280, 1@280, 1@280, 1@280, 3@315, 3@315, 3@315
Back Squat: 3@330, 1@375
Activator:
Ski – 26cal
Bike – 81cal less Stephen
Row – 57cal less Stephen
WOD: DNF
Activator:
Bike – 49.91
Row – 40
Ski – 33
122.91 cals
WOD Rx:
21:58
Activator
Ski-29
Bike-56
Row-40
Total: 125
WOD with step ups
21:46
Activator- 89
WOD scaled reps to 18-14-9
22:09
Left all my endurance in Mexico!
Activator
Ski- 52
Row – 49
Bike – 47
Total: 148
Went for it on activator, wod was a cooldown
WOD* step-ups 20
22:41
Activator
Row = 46
Bike = 43
Ski = 36
Total = 125
WOD RX 18:07
Metabolic Conditioning
2 Min Max Cals on Bike=45
2 Min Rest
2 Min Max Cals on Row=47
2 Min Rest
2 Min Max Cals on Ski=43
Total Cals=135
WOD
As Rx’d in following order: Bike, Row & Ski
All box jumps unbroken with rebound at bottom and extension while coming off box.
Time: 15:28
Bike 13
Row 26
Ski 21
Total = 60
WOD w/step ups 18”
23:54
2 mins on each (~85%)
Row: 40
Bike: 31
Ski: 29
Total: 100 cals
Wod as rxd
Row/bike/ski- bj all rebound soft box
14:22
Great job Nicole, thanks for sharing 🙂
Thanks, Georgie!
2 mins on each (~99.9% 🙂 )
Bike: 33
Ski: 28
Row: 33
Total: 94 cals
WOD as Rx’d
19:59
Activator
Bike 31/Row 30/ski 28
Wod RX
Box jumps step downs
19:22
Killed it Breck! Nice work 9:30!
In order Bike/row/ski
Activator
Bike 36/Row 39/ski 33-
tried to keep 85% or so but still died in WOD.
Wod RX
Box jumps step downs
18:21*
*actually DNF- figured out later (thanks KO and Butter) that I skipped 9 box jumps in round of 9. Urgh.
WOD order was bike-ski-row
Activator:
Ski – 40
Row – 41
Bike – 31
Total=112
—
Wod.
21’s did Sit-ups
15’s did Push ups
9’s did Box Jumps
18:33
Metabolic Conditioning
2 Min Max Cals on Bike=47
2 Min Rest
2 Min Max Cals on Row=45
2 Min Rest
2 Min Max Cals on Ski=44
Total Cals=136
Wod Rx’d
18:26
*great job KO!
5A – 1100M Freestyle Swim
Metabolic Conditioning
2 Min Max Cals on Ski=44
2 Min Rest
2 Min Max Cals on Bike=39
2 Min Rest
2 Min Max Cals on Row=33
Total Cals=116
WOD
As Rx’d
Jump up step down on BJ achilles was tight, rebounded first 9 of 21 and last set of 9
Time: Not 100% Sure
14:54 or 15:45. or maybe something else completely, hopefully nick posts
Chase 15:54
Nick 15:50 but I did all step ups.
Activator:
Bike – 40
Ski – 38
Row – 42
Total=120
__
WOD RX
18:21
Great Job Butter!
Bike: 22
Ski: 23
Row: 29
WOD Modified
21 Cal Row, BJ, GHD, Ski
15 Cal Bike, BJ, GHD, Row
9 Cal Ski, BJ, GHD, Bike
19:05
Bike : 45
SKI : 42
Row : 43
130 cals
Wod RX’d bike/ski/row rebound with extension off the box
15:07
Wod w mostly step ups
bike-ski-row
21:45