For Reps:
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep wall climbs MRX 25’ Bear Crawls
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep bar muscle ups MRX Burpee Pull-ups
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep deadlifts 315/205# Rx+365/250# MRX 225/155#
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep devils press 35/25#DB’s Rx+40/30#DB’s MRX20/15#DB’s
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep wall climbs MRX 25’ Bear Crawls
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep bar muscle ups MRX Burpee Pull-ups
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep deadlifts 315/205# Rx+365/250# MRX 225/155#
Rest 1 minute
With a 4 minute time cap:
600 Meter Run MRX 400 Meter Run
Max rep devils press 35/25#DB’s Rx+40/30#DB’s MRX20/15#DB’s
*Athletes choice on order.
Activator
E4MOM
3 Sets of:
1 Wall Climb
2 Bar MU’s
3 Deadlifts@225/315/315
4 Devils Press@35#DB’s
5-25′ Shuttle Runs
WOD
As Rx’d
WC=11
MU’s=15
DL’s=13
DP=13
Total=52
Activator E4MOM
1 Wall Climb w/ strict HSPU
2 BMU
3 DL 225-275-275
4 Devils Press w/ 40# DB
5 25’ Shuttle Runs
WOD w/ 1-600m then 3-400m
6 Wall walks w/ strict HSPU
7 BMU
7 DL 275#
12 Devils Press w/ 40# DB
32 total
Oh good, I get to post under Breck so y’all can see the other end of the bell curve…
15 DL @ 225
10 devils press
6 wall climbs
6 burpee pull-ups
1 mile post-WOD run
WOD rx except 155# DL
9 wall climbs
8 bar MU
18 DL
6 devils press
41 total
WOD
Rx except strict pull-ups
7 wall climbs
15 strict pull-ups
6 DL
10 devils press
WOD w/
600m runs
Wall Climbs – 7
Front Squats (125#) – 14
GHD’s – 21
Thrusters (95#) – 9
Wod
Wall climb: 9
Devil Press: 12
Bar mu: 7
Deadlift (315): 8
Total: 36
WOD
WC=9
MU’s=10
DL’s@175=9
DP=9
Total=37
7 mile run
Wod with 600m runs
HSW (50ft) then switched to bear crawl
Burpee pull-ups: 10
BB push-ups: 25
Devil press 25#: 10
Wod w/1.5k bike
Devils press (20#) – 9
Deadlift (155#) – 13
Burpee ring rows – 7
Bear crawl – 3 x 25’
Abs
Wod Rx:
BMU: 7
Deadlift: 6
Devils press: 4
Wall walk: 1 + picked up trash while out on the run. Riley loves her Starbucks, but hates trash cans.
Garage Wod
Baseline with bike
(25 cals-10 pull-ups-20 push-ups- 30 sit-ups and 40 squats)
Grace 135#
Baseline with bike
17:50
Activator
WOD 1- 600m run then the rest 500m runs
1. 6 wall climbs
2. 8 burpee pull-ups
3. 8 devil press w/ 30# DBs
4. 11 deadlifts @205# (4/4/3)
Abs