21-15-9 reps for time of:
Bike, Row or Ski Calories
Double Unders x 4 or Crossovers x 4 (84-60-36)
Rest 3 minutes
21-15-9 reps for time of:
Ski, Bike or Row Calories (opposite)
Burpees
Rest 3 minutes
21-15-9 reps for time of:
Row, Ski or Bike Calories (opposite)
GHD Sit-ups MRX Military Sit-ups anchored
*Athletes choice on order of WOD’s.
Wod: 24:17 – 6 mins of rest : 18:17
21-15-9 reps for time of:
Row & one leg single unders
Rest 3 minutes
21-15-9 reps for time of:
Bike & GHDs
Rest 3 minutes
21-15-9 reps for time of:
Ski & Burpees
30:35 Scaled (including 6 min rest)
Bike & Dubs
Ski & Burpees
Row & #25 KB swings
Ski/GHD: 5:07
Bike/DUs: 5:42 (13:49)
Row/burpees: 6:07 (22:56)
Total: 22:56-6:00=16:56
21-15-9
84-60-36 reps for time of:
Ski & Crossovers
Rest 3 minutes
21-15-9 reps for time of:
Bike & Burpees
Rest 3 minutes
21-15-9 reps for time of:
Row & GHD Sit ups
23:14 – 6 Min Rest
17:14
Ski & dubs: 6:29
Row & preggo burpees: 6:54
Bike & SDHP 35# KB: 5:46
Total: 25:12-6:00 = 19:12
Wod Rx’d in following order:
Bike/GHD= 4:47
Ski/DU’s= 5:39
Row/Burpee= 5:51
Time=22:17-6:00(rest)= 16:17
WOD
As Rx’d with Crossovers
In following order:
Bike/Crossovers=5:46
Ski/Burpee=4:51
Row/GHD=5:01
Total time=21:38-6:00(rest)=15:38
Took a 3 minute rest after WOD, then did:
10 Minutes to find best max rep set of crossovers.
Sets were as follows:
74-88-32-90-108
*Started each set with a crossover and had no misses except for last rep of each set.
WOD:
Bike and heavy rope
Row and GHD
Ski and burpees
28:23 – 6:00 = 22:23
Row/DU (42/30/18) = 7:30 (got to work on DU)
Ski/Burp = 4:30
Bike/GHD = 4:54
Time=23:54-6:00(rest)= 17:54
WOD:
Ski and GHD
Bike and Single Unders
Row and Burpees
26:39 – 6:00 = 20:39
Row/Dubs
Ski/burp
Bike/GHD’s
25:42-6:00= 19:42
WOD rx
Bike DU
Ski burpees
Row GHD
27:38-6:00 = 21:38
25:30 total time without breaks.
Did both DU and crossovers. I was breaking them up in sets of 20.
GHD made me nauseous.
WOD RX
29:18-6:00 = 23:18
Bike/Crossovers – 9:29
Ski/GHD – 6:27
Row/Burpees – 7:21
WOD RX
Bike/crossovers
Ski/ghd
Row/burpee
Total time 33:01
Without rest 27:01
WODrx
Ski/Crossover
Row/GHD
Bike/Burpee
32:43-6=26:43
Bike/sit-ups
ski/burpees
row/dubs
28:22-6= 22:22
WOD
As Rx’d with Dubs
In following order:
Bike/Dubs=8:33
Ski/Burpee=7:14
Row/GHD=5:20
**Crossover work after WOD- best set was 12.
WOD. Heavy (5#) rope doubled (42-30-18)
24:47
24:47 – 6 = 18:47
WOD w/
Row/Dubs – 5:02
Bike/Burpees – 5:58
Run (400/200/200)/GHD – 6:56
Total: 23:56 – 6:00 rest = 17:56
WOD:
Bike/dubs – 7:10
Ski/burpees – 8:47
Row/anchored military sit-ups – 4:36
26:33 – 6:00 rest = 20:33 total
Wod Rx’d in following order:
Ski/Burpees= 5:49
Row/GHD= 5:21
Bike/Dubs= 6:36
Time=23:46-6:00(rest)= 17:46
23:06 total
Bike – burpee
Ski – kb swing
Row- military situos
WOD with Military Anchored Situps.
23:07 – 6:00 17:07
Wod 23:14
Row Burpee: 5:28
Bike Mil sit up: 12:30
Ski and Heavy rope 84-60-36:
23:14 total time
Ski – Burpees – 8:59
Bike – GHD (to parallel) – 8:49
Row – Dubs (42-30-18 dubs) – 11:09
34:57 – 6:00 rest = 28:57
WOD. Heavy (5#) rope doubled (42-30-18)
23:35
Ski/rope
Bike/GHD
Row/Burpees. – this was a fun combo
Wod
Row/Dubs(21-15-9)
Bike/GHD
Ski/Burpee
26:52 with rest
WOD
Bike/DUs
6:57
Row/Burpees (do burpees w/ski next time)
6:35
Ski/GHDs
5:59
25:31-6 (rest)= 19:31
800m run then abs