3 Rounds for time of:
30/25 Calorie Row, Bike and Ski
20 Box Jump Overs 24/20”
10 Sandbag Squat Cleans 80/50# Rx+ Fat Bar Squat Cleans 115/80#
Rest 3 minutes
*Do one of each: row, bike and ski.
Rest 3 minutes from end of 3rd round, then:
“Finisher”
For time:
2000 Meter row
or
4000 Meter Bike
or
2000 Meter Ski
WOD Rx+ (Bike/ski/row)
17:20-6:00 = 11:20
2000m Ski = 8:07
WOD RX+ 18:50
4000m bike 6:15
I felt like crap.
WOD Rx+ (Roa/Bike/Ski)
15:47-6:00 = 9:47
2000m Row = 8:28
WOD Rx
1. 2:39 (row)
2. 3:02 (bike)
3. 3:08 (ski)
14:49- 6:00= 8:49
Finisher 4000M Bike- 7:02
Nothing left for that finisher – woof
Fun 6am class!
WOD Rx+
1. 3:22 (bike)
2. 3:20 (row)
3. 4:04 (ski) (LBS)
16:46-6:00= 10:46
4K bike finisher:
6:22
*unbroken squat cleans
Wod as rxd
Ski: 3:33
Bike: 3:43
Row: 3:04
*started w SB squat cleans then switched to FS for back
16:20 – 6:00 = 10:20
“Finisher”
4K bike 7:02
My tank was on E this morning..
Modified to a a Masters 55+ level
20 cal bike/ski/row
20 box step overs 18”
10 sandbag squat cleans 35#
1. Bike 5:12
2. Ski 4:11
3. Row 4:15
Finisher 4K bike = 8:42
WOD
Rx+
Squat Cleans unbroken
1: Row-3:15
2: Bike-3:43
3: Ski-3:21
Total Time=16:19-6:00(rest)=10:19
“Finisher”
2000 Meter Ski
Time: 8:07.1
WOD Rx+ (Bike/Ski/Row)
20:16-6:00 = 14:16
4k Bike = 7:18
Wod RX+
1. 2:30 (Ski)
2. 3:16 (bike)
3. 2:49
Squat cleans unbroken
Total time
14:35 – 6:00 – 8:35
Finisher 4K Bike 7:21
Row 3:15
Bike 4:16
Ski 4:00
Total 17:31
Finisher Bike 7:24
RX+, used fat bar
WOD box step ups and 10 regular barbell 65# power cleans
2:59-5:59 row
9:31-12:31
15:49-18:49
-6:00 = 12:49 work time
1.25 mile run finished @ 29:20
10:31 run time
Jk finished work out at 15:49-6:00 = 9:49 work time. Started run @ 18:49
WOD Rx+ (Bike/row/ski)
16:20-6:00 = 10:20
1. Bike: 3:33
2. Row: 3:18
3. Ski: 3:29
2000m Row = 8:39
WOD Rx+ (row, bike, ski)
Row: 4:01
Bike: 4:28
Ski: 4:08
Total time=18:37- 6 min(rest) = 12:37
Finisher 2000m row: 9:19
Seriously good workout. Finisher was as much a mental challenge as physical.
WOD Rx’d
1. 3:17 (ski)
2. 3:47 (bike)
3. 3:29 (row)
16:33 – 6:00 (rest) = 10:33
Finisher: 1 mile run
7:46
Wod rx+
Bike-row-ski
Total: 16:24
Bike: 3:28
Row: 3:36
Ski: 3:20
Finisher
4k bike: 8:10 (pw) personal worst
Wod. Rx+
Row/Bike/Ski
19:54 – 6:00 = 13:54
–
Finisher – 4000m Bike
7:11
18:10-6=12:10
Ski 2000: 8:10
Row Ski Bike
17:09-6:00=11:09
2000M ski
8:39
(Round 1 Rower discrepancy)
***
Wod with 30cal row, bike, ski 20in box jumps and fat bar squat cleans at 90lbs
Total time including rest 19:57
4k bike 7:22
WOD: As RX’d
18:37 (-6:00) = 12:37
Finisher
2K Row: 7:33
Wod Scaled: 21:27
(Used #65 reg BB and did step overs)
4000 m bike for finisher
(24:27 to 32:33)
WOD w/step up and overs & fat bar SC @70#
1. 3:55 (row)
2. 3:45 (ski)
3. 4:16 (bike)
All fat bar squat cleans unbroken
Finisher w/rower
9:10
Feeling better each day!
No abs today, celebrated Toby’s BIG 50!!!!
Wod RX +
16:20 bike row ski
WOD 80# Fat Bar PC (Bike/Ski/Row)
18:14 -6 = 12:14
4K Row= 9:44
WOD
RX+
3:24
3:47
3:43
Total time: 16:54
Finisher
Bike 4K
6:29
Wod Rx=ish(110 didnt go grab the 2.5 to make 115)
Bike/Row/Ski
20:56 – 6 = 14:56
Finisher – 400m Bike
7:06
Wod RX+ 16:19
Finisher 2000M Ski 7:50
20 cal each round, 20” step overs and women’s sandbag w/1 bladder removed
Bike – 5:08
Ski – 4:31
Row – 4:50
20:29-6:00= 14:29
Finisher – 4K bike – 7:50
Happy birthday Toby!!!!