Friday, January 27, 2023

This Saturday, January 28th, Open Gym 10:00am-12:00pm will be canceled.

6 Rounds for time of: 
200 Meter Run
12 Kettlebell Swings 70/55# MRX 55/35#
2 Rope Climbs

32 thoughts on “Friday, January 27, 2023”

  1. Activator:
    1 min: 9 strict pull-ups
    2 min: 5 KB sumo DL + 5 SDLHP
    3 min: 1 seated from the floor legless rope climb
    4 min: 20 sec L-sit right into 20 sec knee raise
    5 min: rest
    6 min: 6 strict C2B
    7 min: 3 KB Russian + 3 American swings
    8 min: seated from floor legless rope clomp
    9 min: 20 sec L-sit right into 30 sec knee raise
    10 min: rest
    11 min: 200m run + 6 KBS + 1 rope climb

    WOD Rx’d
    14:32

    Nicely done Butter, Kev, & Chad!

  2. Activator
    Min 1: 10 Strict Pull-ups
    Min 2: 5 KB Sumo Deadlifts + 5 SDHP@70#
    Min 3: 1 Rope climb
    Min 4: Knee raise on parallettes for 45 seconds
    Min 5: Rest
    Min 6: 7 Strict C2B
    Min 7: 3 Russian Swings + 3 American Swings with 2 second hold@70#
    Min 8: 1 Rope Climb
    Min 9: Knee raise on parallettes for 45 seconds
    Min 10: Rest
    Min 11-13: 200 Meter Run + 6 KB Swings + 1 Rope Climb

    WOD
    As Rx’d
    Time: 15:56

  3. Activator
    Min 1: 6 Strict Pull-ups
    Min 2: 5 KB Sumo Deadlifts + 5 SDHP@70#
    Min 3: 1 Rope climb
    Min 4: Knee raise on pull up bar 45 seconds
    Min 5: Rest
    Min 6: 4 Strict C2B
    Min 7: 3 Russian Swings + 3 American Swings with 2 second hold@70#
    Min 8: 1 Legless Rope Climb
    Min 9: Knee raise on rings for 30 seconds
    Min 10: Rest
    Min 11-13: 200 Meter Run + 6 KB Swings + 1 Rope Climb

    WOD
    As Rx’d
    Time: 14:11

    Great job KO, Chad, and Daniel!

  4. Did things in the activator 🙂

    WOD w/6 strict pull-ups in place of rope climbs
    21:35
    KB unbroken (55#)

    KP abs then 3×15 GHDs quick tempo

  5. Wod w
    70# kb
    15′ rope climbs for first two rounds
    then tried seated legless rope climbs on the 10′
    finished back at 15′
    21 even

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