Open gym is canceled this Saturday, September 17th.
AMRAP in 20 minutes of:
20 Jumping Lunges MRX Alternating stationary lunges
10 Wall Ball Shots 20/14# 10/9’
1 Rope Climb
Open gym is canceled this Saturday, September 17th.
AMRAP in 20 minutes of:
20 Jumping Lunges MRX Alternating stationary lunges
10 Wall Ball Shots 20/14# 10/9’
1 Rope Climb
Activator activated
Pull-ups/strict pull-ups/C2B
Pushups/bar dips/HSPU
WOD Rx’d
9 rds + 20 jumping lunges
Wod RX
14+20 lunges
3 rounds of:
5 L-sit pull ups
:30 rest
10 push ups
3 rounds of:
10 butterfly C2B
:30 rest
7 strict ring dips
3 rounds of:
1 RMU, then 5&5 unbroken BMU’s
:30 rest
5,5,4 strict HSPU
Wod Rx’d
13 rounds
*wall balls unbroken
Wod Rx’d
10 rounds plus 20 jumping lunges
Wod Rx: 8+4
WOD
10 rounds + JL + 1 WB (rope climbs all legless)
Activator
Strict PU / Push-ups
C2B / Strict Ring Dips
MU, MU, B-PO / Negative Strict HSPU
—
Wod. Modified
Subbed 1 Burpee-Pull Over for the RC / +200m Run every round after BPO
6 Rounds + 1 Burpee Pull Over
Skills
Kipping pull-ups, strict push-ups, C2B, strict ring dips, MU pulls, hspu
Wod RX
12+13
Have a great weekend, cfj and good luck to those competing!
Also, GO BIG RED!
Great pic, Monica! Looking strong!
Skill: mix of kipping pull-ups, bent arm hang/static hold, plank holds, handstand holds
WOD MRx
9 rds + 2 lunges
3 rounds of:
2 strict pull-ups and then a hold at top of pull-up until 20-25 seconds
:30 rest
10 push ups
3 rounds of:
5 kipping CTB
:30 rest
3-5 strict ring dips
3 rounds of:
2-3 BMU
:30 rest
5, 4, 3 strict HSPU
Wod Rx’d
12 + 28
Looking strong, Mon!
Just trying to hang onto consistency today.
Skill work: 5 strict pull-ups/high plank & handstand holds– Not sure how many rounds I actually completed.
WOD as Rx’d w/ 10ft wall-ball target (cage)
9 Rounds
Participated in skills activator
WOD: step back lunges, 4 short rope climbs then to lower back+pulls then to ring rows
11+ 10WB
Rounds 9-11.5 only 10 vs 20 lunges.
*19
Skills/Drills
Pulling movements: L-pull-ups/ strict C2B/ RMU
Pushing movements: Ring dips/ strict HSPU/ Freestanding HSPU (most I could string together is 2.)
WOD Rx’d:
13 rounds + 7 jumping lunges
Activator: Participated
WOD Rx: 9+25
WOD
Jumping Lunges/10# to 9′ Wallballs/12′ Rope Climb
8 Rds 20 Jumping lunges
Wod RX: 10 +12
Activator completed as written.
WOD:
20 jumping lunges
Wall-ball G2O (2rnds w/20#, rest w/30#)
4 strict pull-ups
10 rnds + 10 G2O
WOD:
20 jumping lunges
WBG2O 25#
1 Rope Climb
11 rounds
WOD modified for competition tomorrow. Super slow
20 stationary lunges
20 sit ups
10 WBS 8#
10 calorie bike
4 rounds + 30 reps
Activator done as written
Wod
20 jumping lunges
10 wb
1 rope climb on the 12′ rope
8 rounds plus 15 lunges
WOD w/10ft RC
10+10WB