4 Rounds for max reps of:
40 Seconds max goblet squats 55/35# Rx+70/55# MRX 45/25#
Rest 20 Seconds
60 Seconds max calorie ski or bike
Rest 1 minute
40 Seconds max stationary alternating goblet lunge steps
Rest 20 Seconds
60 Seconds max calorie bike or ski (opposite from above)
Rest 1 minute
OH lunges: 20#, 20#, 25#
WOD: Rx 259 reps
GS – 22, 25, 22, 22
Ski – 13, 13, 12. 12
Lunge – 18, 19, 17, 18
Bike – 12, 11, 11, 12
Strength: 50’ OH Lunge w/ 2x 55KB
Finished 2/3 unbroken, had to stop about 2/3 of the way on the third, then finished it
WOD Rx’d (bike then ski)
GS: 19-19-19-19: 76
Bike: 20-17-17-17: 71
Lunge: 14-16-16-16: 62
Ski: 16-18-18-18: 70
Total: 279
50′ OH lunge. 2 x 50# DB unbroken, finished third in 3 parts
WOD with 55lb KB
Gob Sq 22, 22, 23, 24 = 91
Bike 23, 18, 18, 18 = 77
Gob lunge 16, 12, 14, 16 = 58
Ski 16, 17, 16, 18 = 67
Total = 293
Strength: 50’ OH Lunge w/ 2x 55KB
All 3 sets unbroken
WOD Rx’d (ski then bike)
GS –20, 17, 17, 17
Ski – 18, 15, 16, 15
Lunge – 20, 18, 17, 19
Bike – 14, 14, 14, 14
Total = 265
Squat- 29,29,29,25
Bike-17,16,15,15
Lunge-26,25,25,22
Ski-19,20,18,18
Total-348
Strength: 50’ OH Lunge w/ 2x 45DB
WOD Rx’d (bike then ski)
GS: 20, 20, 20, 21
Bike: 13, 12, 13, 11
Lunge: 18, 18, 18, 18
Ski: 18, 14, 16, 14
Total: 264
GS- 19/15/15/16
Bike- 10/9/10/10
Lunges- 14/14/14/12
Ski- 15/15/14/12
Total-224
Strength 50’ OH walking lunges w/dumbbells
25s, 35s, 40s
Wod RX
GS 24/24/25/26
Ski 14/14/14/14
Lunges 23/25/25/27
Bike 12/13/15/15
310 total
Great job Molly! wow
Nice Molls!!
Avg about 15 reps per. 35 lb kb
Strength w/ the lovely Joan!
20# db’s—25# kb’s—25# kb’s
WOD MRX (ski, bike)
297 Reps
Fun Friday workout!
Strength: OH walking lunge
All 3 sets with 35# KBs
WOD Rx’d
Goblet Squats – 25, 21, 20, 21 = 87
Bike Cals – 18, 17, 15, 16 = 66
Goblet Lunges – 18, 17, 17, 19 = 71
Ski Cals – 19, 18, 16, 18 = 71
Total: 295
WOD 35# KB
*Subbed double weighted step ups (20in box) with 35# DBs instead of lunges
Goblet squats-33/30/26/26
Bike cals- 16/15/15/16
Weighted step-ups: 13/10/8/10(almost died, it’s fine)
Ski cals-19/19/16/18
That hurt bad.
Strength: 50’ OH walking lunges w/dumbbells
3 sets up to 35#
Wod RX’d
GS 21/19/20/20
Ski 15/15/15/16
Lunges 19/19/20/21
Bike 14/15/14/15
278 total
Strength: 20# KBs
WOD @35#
GS to yellow box: 20/23/26/26
Ski: 13/12/12/12
Lunges: 23/23/23/22
Bike 14/11/9/10
279 total
Strength: 25/35/40 whewwww
Wod Rx
Gob Squats: 18/18/18/18 = 72
Ski: 14/13/12/12 = 51
Gob Lunges: 18/18/16/14 = 66
Bike = 13/14/12/12 = 51
Total: 240
E3MOM: 50’ OH KB walking lunge
All 3 rounds w/35# KB’s
Wod Rx’d
Goblet squat: 25/25/25/26=101
Bike: 19/18/19/18=74
Goblet lunge: 22/22/22/23=89
Ski: 22/21/20/20=83
Total: 347
Strength: OH walking lunge
All 3 sets with 35# KBs
WOD Rx’d
Goblet Squats – 18,18,17,16
Bike Cals – 16,15,14,15
Goblet Lunges – 15,15,15,15
Ski Cals – 18,18,17,18
Total: 260
Strength
All with 35# KB
Wod RX ski/Bike
Goblets – 22, 23,25,25
Ski – 19,18,17,20
Lunges – 22,22, 24,24
Bike – 20, 18, 17, 20
Ttl- 336
WOD Rx’d (ski/bike)
GS: 20, 20, 20, 21
Ski: 17, 15, 14, 14
Lunge: 16, 18, 18, 19
Bike: 16, 13, 12, 14
Total: 267
3 Sets of:
50′ KB OH Lunge Steps
E3MOM
All sets@35# KB’s
WOD
Goblet Squats:25/25/27/26=103
Bike:18/18/17/17=70
Lunge:22/22/23/24=91
Ski:20/19/20/18=77
Total Score=341
Wod w/#25 KB
Goblet Squats: 17, 18, 18, 20
Ski: 10, 10, 10, 9
Goblet Lunges: 19, 18, 20, 21
Bike: 9, 9, 8, 10
Activator with 30#
WOD rx – 293
Double dumbbell OH lunges
25-35-45 oooofffffff
WOD Rx bike/ski
Gob squat: 20/22/22/24 – 88
Bike: 15/14/14/14 – 57
Gob lunges: 18/20/20/20 – 78
Ski: 16/15/13/14 – 58
Total 281
KP abs
EMOM w/ 20-25-25#
WOD RX’d
GS- 20/19/18/17
Ski- 15/13/13/13
Lunge- 17/17/15/16
Bike- 13/12/10/11
Total- 238
OH walking lunge w/10# DBs
WOD w:20# KB
Goblet squats: 13,14,15,15
Bike: 6.6, 5,, 4.5, 4.6
Goblet lunges: 12, 12, 12, 12
Ski: 8, 8, 8, 8
OH lunges 50’x 3 2/25# DBs
Goblet sq: 15-16-15-16
Bike cal: 7-7-6-6
Lunges (no weight): 16-15-15-15
Ski cal: 10-10-9-9
Strength w/20# dumbbells – broke on the 3rd one
Wod w/25# KB
Squats: 18-16-16-16 = 66
Bike: 10-10-9*-9 = 38
Lunges: 10-11-12-12 =45
Ski: 13-12-12-12 = 49
Total = 198
(*bike wouldn’t turn on for 40 seconds – got just over 3 cals in 20 seconds so assumed 9 total)
Abs