21-15-9 Reps for time of:Â
Ski (Calories)
DB Push Press 45/30# Rx+50/35# MRX 40/25#
Rest 3 minutes
21-15-9 Reps for time of:
Bike (Calories)
Pull-ups Rx+C2B MRX Jumping or Banded Pull-ups
Rest 3 minutes
21-15-9 Reps for time of:
Row (Calories)
Bar Dips Rx+Ring Dips MRX Band or Jumping Dips
*Athletes choice on order of WOD’s.
Ski (Calories)
DB Push Press 45/30# Rx+50/35# MRX 40/25#
Rest 3 minutes
21-15-9 Reps for time of:
Bike (Calories)
Pull-ups Rx+C2B MRX Jumping or Banded Pull-ups
Rest 3 minutes
21-15-9 Reps for time of:
Row (Calories)
Bar Dips Rx+Ring Dips MRX Band or Jumping Dips
*Athletes choice on order of WOD’s.
Activator completed
WOD
As Rx’d
Everything unbroken
Bike/PU: 4:15
Row/BD: 4:16
Ski/PP: 4:46
Total time: 19:17-6:00(rest)=13:17
Activator completed
WOD
As Rx’d
Bike/PU: 3:38 (unbroken)
Row/BD: 5:42
Ski/PP: 4:52
Total time: 20:12-6:00(rest)=14:12
Activator completed
Wod RX: row-ski-bike
23:27-6:00=17:27
WOD w/strict bar dips, 50# DB push press
Dips/pull-ups/push press
24:01-6:00 = 18:01
WOD Rx*
In this order:
Ski/DB push press- 3:57
3min rest
Bike/pull-ups- 6:57-12:29
3min rest
Row/ *Strict ring dips (reps cut to 11/8/5)-
15:29-22:10
22:10-6:00 = 16:10
WOD rx 25:17
Hot garbage vibes
Hungover and lacking sleep 45lbs felt terrible…
Went with 35lbs
WOD in order. Push press and pull ups unbroken.
Dips 21 – 11 and 4 – 7 and 2
20:28 – 6 minutes rest 14:28
Bike / pull-ups = 6:22
Ski / p p = 5:23
Row/ dips = 6:33
24:20 totals
7 mile run
Wod as rxd
Bike/pull-ups
Row/bar dips
Ski/PP
24:15-6:00 = 18:15
Math is too hard for splits 🙂
Wod RX- 25:40 (19:40)
Activator completed
WOD
Bike/PU
Row/BD
Ski/PP @25#
25:01 – 6:00= 19:01
Total time – 23:37
Row & Dips – 4:28
Bike & Pull Ups – 5:43
Ski & PP – 7:26
Absolutely destroyed on ski
WOD RX
bike/pu: 4:00 unbroken
row/dips: 6:23 (dips are not good for fat people)
ski/pp: 5:42 (ran out of gas)
total: 22:05 – 6:00 = 16:05
WOD Rx and Rx+ (35# DBs)
Ski/PP: 4:20 (PP unbroken)
Bike/PU: 5:35 (13/8-15-9)
Row/BD: 11:35 (crashed and burned on the dips)
27:20-6 rest= 21:20
KP Abs then 3×15 GHDs
Row/parallette dips – 6:44
Ski/25# DB – 9:44-16:59
Bike/ring rows – 19:59-28:42
Major heart rate spike on the 9 cal Ski when I realized G was waiting on me so she could hop on. Thank you for your patience 🙂
WOD RX’d
19:53-6:00=13:53
Looking good, Wayne!
First Saturday WOD in a while– fun crew! Glad to have you, Brandy!
WOD as Rx’d (row, ski, bike)*banded dips*
28:01-6:00= 22:01
Yesterday’s nutrition choices made this one less fun than I’d hoped.
WOD: RX’d weight & movements (strict pull-ups & dips)
Rep scheme 15-9-6 with minute and a half rest
18:31 – 3:00 = 15:31
Wod RX
Ski/pp-bike/pull-ups -row/bar dips
23:58-6min=17:58
WOD rx’d w/ 25# DB
Row/bike/ski
Dips took way too long, last rest was only 2 minutes or I wouldn’t have finished.
29:41-5:00= 24:41
WOD
As Rx’d
Everything unbroken
Ski/PP 3:45
Bike/PU
Row/BD
Total time: 18:55-6:00(rest)=12:55
WOD with banded dips, everything else RX
Bike/PU
Row/Dips (Died)
Ski/PP
24:43-6:00=18:43
So good to see everyone and be back at Jenks!!
Wod rx
24:58-6:00=18:58
21-15-9 Reps for time of: 5:48
Row (Calories)
Bar Dips (Assisted)
21-15-9 Reps for time of: 8:48-1500
Ski (Calories)
DB Push Press 45#
21-15-9 Reps for time of: 18:00-26:47
Bike (Calories)
Pull-ups