21-15-9 rep rounds for time of:
Hand Release Push-ups
Box Jumps
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips MRX Bar Dips
Box Jump Overs
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s MRX 2/4” riser
Box Facing Burpee Box Jump Overs
Hand Release Push-ups
Box Jumps
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips MRX Bar Dips
Box Jump Overs
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s MRX 2/4” riser
Box Facing Burpee Box Jump Overs
“Finisher”
At the 24 minute time cap, start
Death by Kettlebell Swing
3 Reps the 1st minute
6 Reps the 2nd minute
9 Reps the 3rd minute
12 Reps the 4th minute
15 Reps the 5th minute
18 Reps the 6th minute
21 Reps the 7th minute
24 Reps the 8th minute
27 Reps the 9th minute
30 Reps the 10th minute
Men: 70# MRX 55#
Women: 55# MRX 35#
Compare to July 8, 2021.
WOD
Did HRPU again instead of dips
18:15-4:00=14:15
Completed 6 minutes of death-by (got 14/21 in minute 7)
Rested minute 8, 15 KBS each in minutes 9 & 10
Wod 16:56 – 4 min rest = 12:56
21-15-9 rep rounds for time of:
Hand Release Push-ups
15-10-5
Bike cals
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips
15-10-5
Bike cals
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s
15-10-5
Bike cals
Finisher RX
Completed 18 Reps the 6th minute
WODrx:
15:30
Finisher: 55#
12
WOD: black band bar dips, all else Rx
22:36
Finisher 35# completed round of 24
WOD RX w/ strict ring dips and HSPU
21-15-9
Time: 3:38
15-12-9 (strict ring dips)
Time: 4:14
12-9-6 (strict HSPU were a major challenge today)
Time: 9:48
Finisher: 5 rounds + 14 = 59 total reps
Total WOD time 21:00-4:00=17:00
wod rx in order 14:29
Death by KBS
made it through Min 5 – 15 Swings
WOD RX’D In Order
1. 2:15
2. 2:21
3. 3:56
12:32 – 4:00 – 8:32
Finisher
Completed the 8th Min of 24 KBS
Wod w/ bar dips & 2 wall walks for the set of 6 HSPU
20:04
WOD Rx’d
17:15-4:00 mins rest=13:15
Finisher
Completed the 6 of the 18 KBS
**After the finisher, I was informed that the prick in today’s picture gave me an 80# KB instead of a 70#. No wonder it felt so heavy.**
Hahah
He’s so committed to making you the best you can be 😉 A true friend hahaha.
Wod with black band and 2 ab mats
17:11
Finisher:35# completed 21.
you blew me away with those box jumps – awesome job today sammy b!!
WOD Rx with strict movements
Strict ring dips
Strict HSPU
19:31-4:00 mins rest= 15:31
Finisher
Completed the round of 21 at the chime.
Then did 10 reps for remaining rounds
Finisher with 55# KB
WOD w/ band for dips & 3-2-1 wall climbs for HSPU
17:22
Finisher w/ 45lb KB – completed round of 18
few little WOD mods today (thx nicole)
-HSPU were with 2 abmats and a 10lb plate – only know how to do strict right now -(still trying to get these…..)
-rep scheme on the HSPU were 9-6-3 (instead of 12-9-6)
Everything else was Rx
20:08 – 4:00 = 16:08
Finisher – Bike Cals instead of KBS – same rep scheme (…little soreness/injury thing…not sure what is going on)
-Got through the 18’s
fun class today – thx nicole
Wod:
All Rx’d except first set of Hspu. Did 4 strict, 2 kipping. Kipped the sets 9 and 6
15:54
Finisher Rx’d
Through 21
2021:
Wod Rx’d
16:22-4:00=12:22
Finisher Rx’d
13 into the 21
Wod as rxd
Regular push-ups, ring dips, strict HSPU 2 mats
All step downs
18:31-4:00 = 14:31
Finisher completed
45# for 1st half
35# for 2nd half
*26
2021: 9:19 after rest
Finisher 55# made 14 of 27
Georgie just killing it out here. Smashing that finisher 6 months pregnant! 😉
WOD Rx: 18:18-4:00= 14:18
Finisher- through minute 5 (15 @70#)
2021:
Wod Rx’d
20:04-4:00= 16:04
Finisher Rx’d
5 into the 18
Wod RX’ish
Strict dips and HSPU
15:04
—-
Finisher
18’s x 2
Did 18 on the 15’s then repeated it again for the 18’s. Done!
18:19 Scaled
Finished rd of 21 w/#35 KB
WOD Rx’d
14:41 – 4:00 = 10:41
Everything strict
Finisher: 70# KB
14/21
WOD w/ 1:3 wall walks to hspu
-3:27
-3:37
-6:29
Died on ww and burpees
KB swings w/ 55#
Finished min 8 = 24 swings, 108 total swings?
RX
3:48, 6:22, 5:42
55# through 18
35# for 21 and 24
Jiu-Jitsu – 1hr
WOD as RX’d (strict ring dips & HSPU)
16:53-4:00= 12:53
10 of 18 KB swings
Wod Rxish
Used 15# plate and ab mat for hspu
rest rx
20:12-4= 16:12
Finisher
15 and called it
Wod RX
13:03
Finished round of 21 KBS
1. 4:23 (18”, mistakenly did box up/overs)
2. 4:50 (banded bar dips)
3. 7:29
Finisher MRx
10 of 18 in minute 6