Wednesday, November 16, 2022

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

32 thoughts on “Wednesday, November 16, 2022”

  1. 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!

  2. 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..

  3. 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

  4. 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

  5. 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

  6. 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.

  7. Michael D Fitzhugh

    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

  8. 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!!!!

  9. 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!!!!

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