Activator: 250m assault bike sprints (poor decision but saved my back)
Not exact splits as the rower can do
Round 1-6: 21 secs* slowest
7-9: 20 secs
10: 19 secs
Wod rx +
Except 2 mats for strict HSPU (not so plus there)
16:46
Activator 100m row EMOM
Slowest 22.4 first
Fastest 20.8 last
Wod
Hurt groin to kick up for hspu so did coach Jess’s recommended pike push-ups with feet on rower. Wow, much harder than expected.
16:56
Got dry needled this morning to plan was to take it easy and just stretch, walk and bike but….
10 minutes on the assault bike (40-45 rpm)
7 rounds of
200m walk
10 DB curls each arm 20#
15 OH tricep extensions 20#
10 push-ups
KP abs
More that I planned to do but not too much. Injuries suck…but trying to be as patient as I can be 😉
Activator:
Technically slowest time: 20.7
Slowest time without stopping to make sure monitor was working: 19.2
WOD Rx’d
19:32
Wod RX: 13:56
Activator: 19.2
1-19:02 /2-18:09/3-19:00/4-18:08/5-18:09
6-18:05/7-18:07/8-18:07/9-18:07/10-19:02
5’11″/30yo/198#
Activator: 29.5
WOD Rx+ w/Strict Ring Dips: 19:31
Slowest = 20.5 (1st round)
Fastest = 18.4 (last round)
WOD
17:10
Activator: 18.1
Wod w/ 45# dumbbells S2O
17:38
5 miles pre WOD with Georgie
WOD 15 parallette dips, 9 strict HSPU with 1 ab mat
13:28
1 mile post WOD
Activator
Slowest 19.8
Wod rx 16:09
Activator
15.9
16.2
16.3
16.2
16.1
16.2
16.3
16.1
16.1
16.0
Worst round: 16.3 seconds
WOD Rx(first time on bar dips in probably 5 years)
19:48
activator roasted me, glad to beat the time cap
Slowest = 24.7 (1st round)
Fastest = 22.6 (last round)
WODrx + deficit kip HSPU 35# plates
17:38
You are amazing!
Rowing slowest was 0:25.7
WOD w/knee push ups, banded bar dips & mixture of hspu & handstand holds
18:25
Ran with chan chan 🙂
Activator: 250m assault bike sprints (poor decision but saved my back)
Not exact splits as the rower can do
Round 1-6: 21 secs* slowest
7-9: 20 secs
10: 19 secs
Wod rx +
Except 2 mats for strict HSPU (not so plus there)
16:46
Activator: 20.5
Wod
500m row
21 push ups
15 strict bar dips
3 wall walks
18:13
Great pic, girls!
Slowest = 24.1 (1st round)
Fastest = 20.7 (last round)
MOD WOD:
3 Rounds
500m row
21 mil situps
15 25# plate to OH
9 DB Press w/ 20’s
13:46
Fun noon class– thanks Jess!
Activator:
19- dropped the freaking handle halfway b/c I spazzed out
18.4
18.5
18.4
18.7
18.4
18.7
18.5
18.9
18.8
Slowest time- 19
Wod Rx w/strict bar dips
18:36
(Tried 2 or 3 kipping dips and can’t figure it out)
EMOM for 10 mins: Row 100m
Slowest: 18.8 (fastest 18.1)
Wod Rx’d w/ ring dips
15:37
Row Activator:
Slowest = 18.8
Fastest = 18.3
—
Wod. Rx +
14:37
EMOM for 10 mins: Row 100m
Slowest: 18.2 (16.9 fastest)
Wod Rx’d w/ ring dips
21:20
Ring dips and HSPU went to sets of 2 toward the end.
EMOM for 10 minutes
100 Meter Row
1. 17.3
2: 17.3
3. 17.2
4. 17.6
5. 17.3
6. 17.5
7. 17.6
8. 17.5
9. 17.7
10. 17.6
Slowest Round=17.7
WOD
With Bar Dips and Strict HSPU’s
Time: 14:24
Row Activator:
Slowest = 19.0
Fastest = 18.4
—
Wod. Rx +
15:29
Activator 100m row EMOM
Slowest 22.4 first
Fastest 20.8 last
Wod
Hurt groin to kick up for hspu so did coach Jess’s recommended pike push-ups with feet on rower. Wow, much harder than expected.
16:56
Activator:
slowest time 19 secs. Got lazy on one of them.
Fastest time 17.4 secs
WOD: 27:54 Rx
Strict Dips
EMOM for 10 minutes
100 Meter Row
Fastest: 18:9
Slowest 20:2
WOD RX’d
16:14
Heather:
Fastest: 27.2
Slowest: 30
WOD: w/ Parallette Bar dips, push-ups
Through 6 dips of round 3 @ cap
Maddy:
Fastest: 43
Slowest: 47
WOD: w/ Parallette Bar dips, push-ups
Through 415 meters of round 3 @ cap
Deadlift E2MOM: 5-4-3-2-1-1-1
125-140-155-175-195-210-225
4rds
200m run
9 DL @ 175#
15 sit-ups w/15# plate instead of WB
6 banded kipping pull ups
(Rest 1 minute between rounds)
27:32-3:00 rest = 24:32
Abs
Got dry needled this morning to plan was to take it easy and just stretch, walk and bike but….
10 minutes on the assault bike (40-45 rpm)
7 rounds of
200m walk
10 DB curls each arm 20#
15 OH tricep extensions 20#
10 push-ups
KP abs
More that I planned to do but not too much. Injuries suck…but trying to be as patient as I can be 😉