Today, Open Gym 10:00am-12:00pm is canceled.
“Pick Your Poison” by DB
For Time:
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Compare to January 28, 2022.
Wod:
30 RMU’s= 7:53
30 PP@115#(knee)= 3:47
1 Mile run= 7:43
Total time:
27:23-8:00(rest)=19:23
RMU’s: 1 set of 3, then all doubles until a single at #30
Yay for those ring MU!
*50 PP@115#
Wod:
4k bike = 6:58
30 BMU = 7:00
135# thrusters = 5:10
27:08 – 8:00 = 19:08
Killed those MU, Alec!
WODrx:
30 RMU’s= 5:36
1 Mile run= 8:01
70 Thruster 55#: 5:30
Total time:
27:07-8:00(rest)=19:07
Killing those RMUs per usual. Great work girl.
35 thrusters: 3:40
60 C2B: 7:50
2k row: 8:10
Total was 27:40-8:00=19:40
Wod:
35 Thrusters 95#= 2:37
(8/7/5/5/5/5)
30 Bar MU (all sets of 2)- 9:18
1 mile run – 8:58
Total time:
28:53-8:00(rest)= 20:53
WOD
30 ring MU
0:00-7:02
1 mile run
11:02-18:20
(7:18 run)
35 thrusters @ 95#
18:20-22:20 total time
-8:00 rest = 14:20 work time
1/27/2020
90 pull ups 0:00-5:18
50 65# thrusters 9:18-13:15
Row 2000m 17:15-27:35
27:35-8:00 rest = 19:35 work time
I am realizing this is wrong thanks for Chris Butterfield, will address this later when I have more brain power tysm everyone
27:01 total time – 8:00 rest = 19:01 work time
Wod:
4k bike = 5:50
95# thrusters = 3:59
30 Muscle Ups – 8:38
25:23 – 8:00 = 17:23
35 thrusters: 3:40
Bike 4k: 6:40
45 pull ups/45 ring dips: 10:37
28:57
Didn’t do ring dips at all. Did banded bar dips. So there’s that.
Wod
95# 2:34 (30-8-6-6)
Row 8:58 – sad, this was hard to stay under 9
10 rds of 5 pull-ups and 5 bar dips 8:34
One of my fave wods, like all the options !
Last year post….
50 thrusters 95# 2:12 ( pr 1:57)
Bike 6:48 ( pr 6:08) – really?
10 rounds of 5 pull-ups and 5 bar dips = 7:38 (pr 7:01)
30 MU- 6:55
35 Thrusters @ 135 – 4:10 (all sets of 5, try sets of 7 next time)
1 mile run – 7:24 (125MPH head wind)
4k Bike – 7:03
30 strict pull ups + 30 ring dips – 5:48
35 thrusters – 5:51
Total – 26:42-8:00= 18:42
Thrusters @ 95 5×10 3:57
60 C2B these were ugly
Bike 6:18
Total time 29:38
Will be better a year from now.
50 thrusters – 65#: 0:00-5:40 (5:40)
50 pull ups (band/strict) & 40HRPU – 9:40-18:29 (8:49)
4K bike – 22:29-30:36 (8:07)
35 thrusters @95#: 2:19 (2:11 in ‘20/3:12 in ‘18)
4k bike: 6:45 (paused bike to adjust seat) previous years did 2k rows 8:33 & 8:36
60 C2B: 5:19 (90 pull-ups previous in 7:13 & 8:35)
Sets: 10/8/6/6/10/6/7/7 didn’t quite have it to do six sets of 10, maybe next year)
KP Abs
Great work today everyone
Total time 22:36 – 8 rest = 14:36
2020 was 17:55
Wod
70 Thrusters 75#
90 Pull ups
1 mile run
27:11 – 8
Thruster:
95lbs
Pull ups:
74 pull ups
16 ring rows
Mile run: 7:23
Total: 25:40
– 8 min rest = 17:40
Thrusters w/ 95 4:58
1 mile run (side stitch slowed me down) 18:17
26 banded MU’s (ripped so I called it.. also walked around a lot) 33:00 – 8:00= 25 min
WOD
As Rx’d
30 RMU’s: 4:23 (10 sets of 3)
1 Mile Run: 7:21
50 Thrusters@95#: 3:32 (5 sets of 10)
Total time: 23:16-8:00(rest)=15:16