5 Rounds for max reps of:
1 Minute of GHD sit-ups MRX Military anchored sit-ups
1 Minute of Front rack stationary alternating lunges 75/55# MRX 45/35#
1 Minute of C2B MRX Pull-ups
1 Minute of Power snatch 75/55# MRX 45/35#
1 Minute of Rest
*athletes choice of order with rest as the 5th minute.
WOD:
4 rds Rx’d, last rd Mrx (mil sit-ups/regular pull-ups)
GHD/(mil sit-up): 20-15-15-15-(15)=80
Lunges:12-14-14-14-14=68
C2B/(PU):12-12-12-10-12=58
PS:15-15-15-13-15=73
Total=279 (maybe?)
WOD RX: 339 reps
GHD:25/20/20/20/21 = 106
Lunges:20/20/20/20/21= 101
C2B: 15/10/10/10/11= 56
PS: 15/15/15/15/16= 76
Activator completed with Wod weight
Wod RX
GHD 20/20/20/20/20=100
FR lunges 20/20/20/20/20=100
C2B 12/10/9/10/9=50
PS 16/16/16/16/16=80
Total 330
Tough couple of days. Great work, 6am!
Wod mod
Snatch 75#
Military sit-ups
Pull-ups
Front squats 75#
15-15-15-12-15 all movements each round
288
Activator:
Completed
Wod Rx’d
GHD: 20,20,20,15,17= 92
FR Lunges: 20,20,20,20,20=100
C2B: 20,15,15,12,10=72
PS: 15,15,15,12,15=72
Total= 336
*do C2B first next time
Wod with GHD & MSU
GHD: 15,15,8/7(MSU),15(MSU),15(MSU)=75
FR Lunges: 20,20,20,20,18=98
C2B: 7,7,5,7,6=32
PS: 10,10,10,10,7=47
Total= 252
WOD Rx’d
C2B – 22/22/19/17/18 = 98
Lunges – 18/16/15/14/12 = 74
GHD’s – 18/16/15/14/12 = 74
PS – 16/14/13/9/8 = 60
Total – 306
WOD Rx/mRX
CTB 12-12-12-12-13
Lunge to mat 20-20-22-22-23
Military Situp 20-20-20-20-20
Snatch 75# 16-16-16-16-17
CTB: 61
Lunge: 107
Mil Situp: 100
Snatch: 81
Total: 349
unweighted stationary lunges
WOD
As Rx’d
C2B-20/20/20/20/20=100
Lunges-20/20/20/20/20=100
GHD-20/20/20/10/10=80
PS-15/15/15/15/15=75
Total=355
Anchored sit-ups 15, 20, 20, 25, 25 = 105
Stationary Lunges 16, 20, 20, 22, 22, = 100
Ring rows 15, 15, 15, 15, 15 = 75
Pwr snatch 25# 15, 15, 15, 15, 15 = 75
Total reps = 355
WOD RX with sit-ups: total 262
C2B:14/10/10/6/8= 48
Situps: 20/20/18/20/13= 91
Lunges: 14/14/14/14/14 =70
PS: 10/12/10/10/11=53
Before Class – little 10min EMOM – 10 pushups & 10 air squats
Activator – Participated
WOD Rx
Lunges: 20/20/18/15/15 = 88
C2B: 15/15/15/13/13 = 71
GHD’s: 20/20/15/15/15 = 85
PS: 15/15/15/12/12 = 69
TOTAL REPS = 313
shout out to Nicole – great job today! fun class, thx Breck!!
Thank you for the encouragement, Ryan!
WOD MRX’D w/ ring rows
35# lunges: 25-25-25-25-28
Ring rows: 20-20-20-20-20
Mil Sit-ups: 25-25-25-26-27
bb snatches: 25-25-25-25-26
Total: 482 Reps
Fun one! Great job, nooners!
Awesome Nicole!
WOD
As Rx’d
GHD-20/20/20/20/20=100
C2B-20/19/15/14/10=78
FRLunges-20/20/20/18/16=94
PS-20/15/14/12/12=73
Total=345
WOD
As Rx’d
GHD-20/20/20/20/20=100
C2B-20/19/15/14/10=78
FRLunges-20/20/20/18/16=94
PS-20/15/14/12/12=73
Total=345
Activator- yes
—
Wod
Military Sit-ups- 25,25,25,20,20 = 115
C2B – 15,14,14,12,12 – 67
Lunges – 20, 20,16,16, 15 – 87
PS – 15,14,12,11,11 – 63
TTL- 332
75# on lunges and PS
Wod. Modified
FS @ 75# instead of lunges (knee) / Ring Rows, feet on 20″ box for C2B
GHD’s – 78
FS – 68
Ring Rows – 76
PS – 60
:: 282
WOD rx
Chest to bar, GHD, lunges, power snatch
20/18/16/14 per round then last round 14/14/22/16
342 reps
Wod in written order
Mail sit ups instead of GHD
FR lunges #55
Kipping Pull-ups
Power Sn. #55
1: 18, 12, 8, 10
2: 19, 14, 9, 10
3: 20, 14, 9, 10
4: 20, 14, 9, 10
5: 20, 16, 10, 7
Military sit ups: 25-20-20-20-20
Front rack lunges at 75#: 12-12-12-12-12
C2B/(PU):10-10-7-10-10
PS: 10-10-10-10-12
Total=264
Wod rx
Ghdsu’d=84
PS=61
Front Lunges=46
C2B=62
Total=253
Wod RX
C2B – 15 – 15 – 11 – 10 – 10
Power Snatch – 15 – 11- 10 -10 – 12
Lunge – 20 – 20 -20 – 20 -22
Military Sit up – 20 -20 – 30 – 31 – 26
348
Activator – yes
Ring rows – 5×20 = 100
Reverse BW Lunges – 5×20 = 100
35# Power Snatch – 5×15 = 75
Anchored Reg Sit-ups – 5×20 = 100
Total = 375
Abs
6a track
Wod
C2B: all 17 (85)
FR lunges: all 20 (100)
GHD’s: all 20 (100)
alt DB snatches 35#: all 20 (100)
385
Anchored sit ups using hands: 14, 15, 12 12 ,11= 64
Lunges with no bar: 17, 17, 17,16 ,15 = 82
Ring Rows: 17,14, 12,12,12 = 67
Power Snatch w/25#: 14,14,13,12,12= 65
Total reos : 278
jiu-jitsu – 1 hour morning session
WOD as RX’d
GHD – 87
Front Rack Lunge – 64
C2B – 61
Pwr Snatch – 54
Total: 266
Military sit ups: 20-20-20-19-20
Front rack lunges at 75#: 16-16-16-14-12
C2B:10-8-6-5-5
PS: 11-11-9-7-7
Total=252
yup…