3 Rounds for max calories of:
1 Minute Bike
1 Minute Rest
1 Minute Row
1 Minute Rest
1 Minute Ski
1 Minute Rest
*Athletes choice of order.
3 Rounds for max calories of:
1 Minute Bike
1 Minute Rest
1 Minute Row
1 Minute Rest
1 Minute Ski
1 Minute Rest
*Athletes choice of order.
Back squats 5 x 3 @ 245
Ski: 20/20/20 = 60
Bike: 23/24/26 = 73
Row: 18/20/20 = 58
Total = 191
Wod RX: 195 total cals
Bike: 23/23/23 = 69
Row: 20/21/20 = 61
Ski: 22/22/21 = 65
Back squat
225,255,265,275,285
Strength
Back squat 135# and 10 barbell pushups
–
Wod RX’d
Row = 61
Bike = 66
Ski= 50
177
5’11″/30yo/196#
Cable Curls/Tricep Extensions: 10×10
Dumbbell Front Raise: 5×10
Machine Curl: 10×10
Strict Bar Dips: 5×10
Tricep Pushdown: 5×10
Back Squat: 3@135, 3@225, 3@315, 3@315, 3@315, 1@365, 1@415, 0@435
WOD Rx: Finished
E3MOM: Back squats
3@225
3@235
3@235
3@245
3@245
Wod Rx’d: following order
Bike: 26+25+23=74
Row: 22+22+22=66
Ski: 22+23+22=67
Total cals=207
E3MOM: Back squats
3@155
3@165
3@185
3@195
3@125
Wod Rx’d: following order
Bike: 22+17+15=54 (wheels fell off quickly here)
Ski: 18+19+19=56
Row: 22+22+22=66
Total cals= 176
Nice job on those cals, Butter!
Back squats
3@275,275,285,295,305
Wod RX
Row: 25,23,22=70
Ski: 20,20,18=58
Bike: 25,24,22=71
Total: 199
Front squats
2@315 (too much hamstring pain)
4 sets of 3@225
Wod RX
Ski: 25,22,17=64
Bike: 25,21,18=64
Row: 25,20,21=66
Total: 194
E3MOM: Back squats
3@225
3@235
3@235
3@245
3@245
Wod Rx’d: following order
Row
Ski
Bike
Total cals=205
E3MOM
Back squats
3@275
3@275
3@295
3@295
3@315
WOD
As Rx’d in the following order:
Row: 27+23+23=73
Ski: 22+22+20=64
Bike: 25+22+22=69
Total Cals=206
Strength
275-275-295-295-315
WOD Rx
Row 25-23-23
Ski 25-25-24
Bike 26-23-29
Row: 73
Ski: 74
Bike: 78
Total: 225
edit: row 71
Total 223
crushed it – great job, max!
Squats:
305 every round
Attempted 325 for 3 – only got 1 and backed down to 305 for the remaining
WOD: 142
awesome job, jordan – so strong!!
Just share the bar with the hubby. Super impressive. Good job!
Jordan- mind blown! So strong, friend!
Strength: Back Squat
3×3@205
2×8@185
(L knee)
WOD Rx:
Row: 73
Ski: 56
Bike: 64
Total: 193
*Correction 2×8 @ 135#, not 185#*
Back Squats 3ea@
170-180-190-200-205(didn’t attempt 2nd rep)
WOD as Rx’d
Row: 16-18-18
Ski: 16-15-15
Bike: 17-16-16
147 Total Cal
Fun one! Great pic, Ryan!
Strength: Back Squat
3×3@165
2×3@185
**5 Devil’s Press after each set (50# db’s)
WOD as Rx’d in the following order:
Bike: 26+24+22=72
Ski: 23+21+20=64
Row: 25+23+20=68
Total Cals=204
awesome noon class – thx nicole!!
225 5 by 3 BQ
AB 54, 26, 25
Row 18, 20, 20,
SK 17,18,18
PR 54 Val’s in 1 min
Good god man!
Strength:
155/175/175/185/190
WOD:
Bike: 21,21,21
Row: 23,24,23
Ski: 18,17,19
Total: 187
Back squats
3@205
4×3@215
Bike: 17.15+17.9+17=52
Row: 16+18+19=53
Ski: 19+18+17=54
Total: 159
BS @ 155
Bike: 18, 17, 15
Row: 18, 18, 17
Ski: 16, 15, 15
Total: 149
Strength back squat x3 squats
275×1
305×2
325×2
Ski 30/19/15 =64
Bike 31/15/16 =62
Row 21/16/15 =52
Total= 178
Strength
Added 200m + 10 push-ups to each round
All rounds BS at 205
—
WOD. Rxd.
Ski – 19/17/17
Bike – 19/17/18
Row – 21/20/23
Total = 171
WOD
As Rx’d in the following order:
Bike: 13, 13, 11= 37
Ski: 9, 11, 13= 33
Row: 15, 15, 14= 44
Total Cals=114
Back squat
205/225/255/275/295
Pause squat on first three sets
WOD:
Ski Erg: 23/18/17 (58)
Bike: 21/21/23 (65)
Row: 18/20/21 (59)
Total: 182
Strength up to 3@205
WOD rx
Bike 16/17/14
Row 19/19/20
Ski 15/17/17
154 total
Strength
Back squat
255-275-275-295-315
—
Wod RX
23,23,22
23,22,23
19,18,19
TTL – 193
5 mile Fartlek run
Activator *back
5 rounds of
30 dubs/30 alt lunges/30 sit ups
12:08
Wod as rxd
Ski: 17/17/17
Row: 17/18/20
Bike: 19/21/21
Total 167
Back squats with Kevin
255/275/275/295/315
WOD: As RX’d
Row: 29/26/23
Ski: 26/23/20
Bike: 26/24/23
Total = 220
Back squat – 5×3
225,255,265,275,285
WOD RX’d
Row: 59
Bike: 55
Ski: 51
Total: 165
Good pic Alonso!
Heather – total: 78
Maddy – total: 63
Back squat 5×3 at 275lbs
Wod total cals 159
Back squat: 3 @ 205, 2 @ 215
WOD
Row – 19, 21, 19
Bike – 19, 20, 18
Ski – 20, 18, 17
Total – 171
Squat
3@255-275-285-295-305
WOD rx
Ski 23-20-16=59
Row 23-21-17=61
Bike 20-19-14=53
Total 173
Back squats 5 sets of 10 @ 75#
WOD
Bike 11+10+12 = 33
Ski 10+11+11 = 32
Row 14+10+14= 38
Total = 103
Back squat:
265/270/275/280/285
Wod bike ski row
20/20/20
20/20/20
20/20/20
180 total
Back squat (115×4 – 135×1)
Row 15-16-15 (46)
Bike 14-12.5-11.5 (38)
Ski 14-13-13 (40)
Total 124
BS 115 for 4, 135 for 1 round
Wod
Bike 17,17,17=51
Row 17,17,17=51
Ski 17, 16,18=51
Total 153
What can I say. Consistent 😉
Good WOD to come back to after a week off! Thanks 4:30! Great class!
Strength – 185/205/225/225/245 for 2
Wod Rx
Bike: 22/20/17
Ski: 18/17/15
Row: 21/20/18
Total 168
in that order*