3 Rounds of:
5 Minutes to complete for total reps of:
2 Minutes for Max Calorie Row
One Max Rep Set of Bench Press BW/3/4 BW MRX 3/4 BW/2/3 BW
5 Minutes to complete for total reps of:
2 Minutes Max Calorie Bike
One Max Rep Set of Pull-ups
Athletes choice on starting with Row/BP or Bike/PU
Score=Total reps.
Present and participated
Bike: 19, 23, 19
PU: 12, 15, 16
Row: 25, 26, 26
Bench: 20, 15, 13
Total: 229
75#, completed 20 PU and bench each round
Bike 37, 34, 32 = 103
Pull-ups banded 12, 12, 12 = 36
Row 37, 37, 36 = 110
Bench with 50# dbs 20, 20, 20 = 60
319
Shoulders not great so took it easy,
Row 32,30,29
Bench w/ 95 15,13,14
Bike 23,21,23
Ring Row’s 20,12,15
Shoulders have not felt great
Total 247
Row: 35, 36, 35
Bench: 17, 16, 15 @ 85# (61% BW)
Bike: 26, 27, 25
Pull up: 16, 16, 16
47/6’3”/185
Min 1: 10 BP@135
Min 2: 5 strict pu’s
Min 3: 7 BP@175
Min 4: 5 strict pu’s
Min 5: 5 BP@185
Min 6: 5 strict pu’s
Wod Rx’d
Row: 41+37+33=111
BP@185: 12+10+6=28
Bike: 36+36+31=103
PU’s: 30+30+30=90
Total=332
Bike 11, 14, 14 = 39
Jumping plu 20, 20, 20 = 60
Row 21, 21, 21 = 63
Bench w/65# 12, 12, 12 = 37
Bike – 31,20,25 – 76
Pull ups – 25,30,45 – 100
Row – 42,44,30 – 116
Bench @185 8,8,8 – 24
Total reps 316
activator/strength @185 for each set
46/5’7″/170
Activator
Min 1: 10 BP@135
Min 2: 5 Pull-ups
Min 3: 7 BP@155
Min 4: 5 Pull-ups
Min 5: 5 BP@175
Min 6: 5 Pull-ups
WOD
As Rx’d
Bike-35/33/30=98
PU-34/33/33=100
Row-40/35/32=107
Bench@175#-20/15/10=45
Score=350
Wod RX
Bike-35,32,30=97
PUs- 30,30,30=90
Row- 39,35,34=108
Bench- 15,15,16=46
Total 341
Respect! Leave some reps for the rest of us, Big Dawg! Smokin’!
WOD w/ 65lbs for bench (shoulder is feeling better, want to keep with it..)
Row- 28-29-29
Bench- 22-22-23
Bike- 21-22-22
Pull-ups- 17-18-20
Score = 273 Reps
Great pic, girls!
Bike pu: 25/10 20/10 22/8
Row 155lb bench: 28/10 25/10 26/8
Bike : 94.94
Pull-up : 30
Row: 91
Bench: 28 (71% BW)
Total 243:94
Row/bench@165
31/17, 29/17, 25/13
Bike/pull-up
24/17, 24/17, 20/17
Total reps: 251
WOD Rx’d (215# for bench)
329 Reps/Cals
Activator: Complete
WOD
As Rx’d
Bike-20/19/17=56
PU-33/33/34=100
Row-28/25/24=77
Bench@86#-15/15/15=45
Score=278
WOD – 115# BP – little ‘tender’ from yesterday 🙂
Row- 43-40-35 (118)
Bench- 15-12-12 (awful – 39)
Bike- 31-28-25 (84)
Pull-ups- 15-15-15 (45)
Score = 286 Reps
shout out to daniel – crushed it!! Thx Nicole – fun class today!
wt: 172.4
Min 1: 10 BP@135
Min 2: 5 strict pu’s
Min 3: 7 BP@175
Min 4: 5 strict pu’s
Min 5: 5 BP@185
Min 6: 5 strict pu’s
Wod Rx’d
Bench @175: 12+11+7 (last set 185# on accident)
Row: 35+33+34
Bike: 38+34+34
PU’s: 30+30+30
Row: 34-36-29
Bench: 2 sets of 10 each round (135#)
Bike: 26-22-24
Pull up: 18-18-18
41/6’0”/179
WOD Rx’d: (180#)
Bike Cals: 40, 31, 30 = 101
Pull-ups: 50, 31, 26 = 107
Row: 38, 35, 34 = 107
Bench: 15, 10, 9 = 34
Total: 349
WOD rx 105# bench (102# was rx)
Row 30/31/30
Bench 12/13/16
Bike 27/21/24
Pull ups 20/20/21
265 total
Rows: 25, 25, 26
Bench w/#65: 20, 20, 20
Bike: 22, 22, 22
Pull-ups: 7, 7, 7
Total: 224
Wod as rxd
Current BW 143# @ 19 weeks used 95#
Row: 31/31/32
BP 95#: 18/20/20
Bike: 23/26/27
Pull-ups: 20/23/24
Total 293
Bike- 42,31,27
Pull up- 15-5,15-5,12-4
Row- 40,33,33
Bench 155 – 13,10,15
2/10
Anything worth doing is worth doing poorly
Chin up, Foster. You’re still new at this and it’s all a process. Doing fantastic buddy.
Row: 39, 37, 32 = 108
Bench: 15, 12, 12 = 39
Bike: 34, 35, 32 = 101
Pull-ups: 15, 15, 15 = 45
Total = 293
Bench at 155#
Bike 35-33-25 = 93
Pull-up 27-27-27 = 81
Row 42-37-35 = 114
Bench@195 = 17-16-12 = 45
Total = 333
Bike: 26/28/29=83
Pull-ups: 20/25/20=65
Row: 34/34/31=99
Bench: 20@100#/15@105#/7@120#=42
Should have been 122# SUPER sore from all the push-ups yesterday
Total: 289
KP abs
Activator completed
—
Row 40/36/34 – 110
Bench @ 185 13/10/10 – 33
Bike 36/33/33 – 102
PU 30/25/26 – 81
326
Activator to 85# and ring rows
Row: 31-29-26
Bench @ 75#: 20-18-16
Bike: 22-20-20
Ring Rows: 15-15-15
Total: 247
Abs
Jiu-Jitsu – morning
Activator completed
WOD
As Rx’d (Bench @ 175#)
Bike-25/23/20
PU-25/23/27 (all kipping)
Row-36/30/27
Bench – 15/12/12
Good pic girls!
Activated
Mod WOD
Row 38+37+35=120
Strict Press 1/2 body Wt – 16+12+10=38
Bike 31+26+23=80
Strict Pull Ups 11+10+10=31
immediately into
Push Ups 24+18+17=59
Row: 38/34/31 = 103
Bench(155): 12/11/7 = 30
Bike: 31/25/27 = 83
PU: 12/13/15 = 40
Total = 256
Row: 35-32-31
Bench: 12-8-8 (135#)
Bike: 29-30-28
Pull ups (strict): 12-12-12
Total = 249
WOD: row/did DB bench w/ #50’s; bike/pull-ups
Row cals: 30; 35; 42
DB bench: 15; 15; 16
Bilke cals: 25; 25; 25
Pull-ups: 5; 6; 8
Bike 34, 32, 33
PU 30, 21, 20
Row 37, 37, 28
BP (155#) 15, 12, 11