This Saturday, May 6th, open gym will only be offered from 10:00am to 11:00am.
10 Minute AMRAP of:
1 Rope Climb
30 Double Unders or Crossovers
Rest 3 minutes
7 Minute AMRAP of:
10 Pull-ups
10 Box Jumps 24/20” MRX 20/18”
Rest 2 minutes
3 Minute AMRAP of:
5 Burpees
15 Air Squats
AMRAP 1: 30 heavy rope + 1 15′ rope climb
9 rounds + 8 reps
AMRAP 2: Rx
6 rounds + 3 reps
AMRAP 3: Rx
4 rounds + 2 reps
10 Minute AMRAP of: 10+10 single unders
1 Ring Muscle up
30 single unders w/ one foot
Rest 3 minutes
7 Minute AMRAP of: 5+0
10 Pull-ups
10 bike cals
Rest 2 minutes
3 Minute AMRAP of: 3+8 (3 cals)
5 Burpees
5 ski cals
Activator: completed
Wod Rx’d
11 rounds
7+10 pull ups
3+12
Activator completed as written with burpee to 8’ bar
WOD RX
1 round only. (Learning dubs
7 + 2
3 + 4 burpees to 8’ bar . Missed a couple.
Activator: completed
Wod Rx’d
13 round + 20 DU i think
6 Rounds – 30” box
5 rounds
Activator: completed
Wod:
Rope- 12” then went to 10” rope after round 4
30 DU’s
9 rounds
5 pull-ups+ 10 step ups
6 rounds
5 burpees+ 15 air squats
4 rounds + 5 burpees
RX 10, 8, 4+7
Wod Rx’d
9 rounds
6 rounds+5 pull ups
4 rounds
10 Minute AMRAP of:
1 RC
30 DU
13 Rounds Even
7 Minute AMRAP of:
10 PU
10 Box Jumps 30″
7 Rounds + 10 PU
3 Minute AMRAP of:
5 Burpees
15 Air Squats
3 Rounds + 4 burpees
Activator: completed
Wod Rx’d
13 rounds
8 rounds
4 rounds
7-3-2
WOD as Rx’d
7 Rounds
5 Rounds + 7 PU
3 Rounds + 12 Squats
Activator completed
WOD
As Rx’d with kipping throat to bar pull-ups
1: 11 rounds + 25 DU’s
2: 7 rounds + 10 pull-ups
3: 4 rounds
RX with shortest rope
9,9,3
Wod RX
8+17 dubs (did crossovers every other round)
6+3
4+2
Great pic, Jess!!
Activator – completed
WOD Rx
-11 even (last rope climb was about 13.5/14ft….so there’s a little *on this one)
-5+6 (box jumps…ugh…and doing them next to sammy b is just comical..lol)
-4 even
super fun class today! shout out to steph f…good seeing you! #nerdherd
thx breck!
Wod 1
10 cal ski / 30 dubs: 7 rounds
Wod 2 rx
6 + 7 (Step downs)
Wod 3 rx
3 + 6 (preggo burpees.. these are getting harder every time ha)
10 Minute AMRAP of:
1 RC
30 Single Unders
9 Rounds Even
7 Minute AMRAP of:
10 PU
10 Box Jumps 30″
3 Rounds + 6 PU
3 Minute AMRAP of:
5 Burpees
15 Air Squats
2 Rounds + 6 Air Squats
30″ Box Jumps? I think not.
Someone copied and pasted lol
24” not 30”. I’ll copy from less ambitious people like Stephen H. next time.
Activator: completed
Wod Rx’d
11 rounds (w/ 30 crossovers each round)
6 rounds
3+5
8 cal ski/30 dubs: 7 + 5
Pull ups/BJ: 4 + 10
5 burpees/15 squats: 4 + 4
Activator completed
WOD Rx
1) 10 rounds at 9:48 (lots of trips in last two rounds of dubs)
2) 7+18 all pull-ups unbroken
3) 4 rounds at buzzer
For next time:
Grip absolutely obliterated after 1st round
Air squats feel just terrible by 2nd round
How does it help to know this for next time?
What are you still doing on blog at 7pm when you go to 6am class?? Creeper.
WOD:
1. 5 rounds
2. 3 rounds w/ 30” box
3. 3 rounds
WOD 1 rx – 10rds
WOD 2 w/ strict PU – 3rds + 10
WOD 3 rx – 3rds + 2
Activator: Completed
WOD Rx’d
11 rds
7+11
4+9
activator completed
—
Wod RX
12 rds
7+6 PU
3+9 air squats
Wod *modified
1st Wod subbed 5 ski cal per Rc and 6 bike call for dubs
12+1
2nd Wod scaled 20” step ups
5 rounds
3rd rx
3 rounds
Wod:
Rope/DU – Rx
4 even
10 Pull Ups(unbroken)
10 Box Jumps 30″
4+15
5 Burpees to 8′ target
15 air squats
2+14
8 cal Ski & 12 dubs – 6rds
10 ring rows & 10 box jumps (from plates) – 4rds + 6 ring rows
5 burpees & 15 squats – 2rds + 12 squats (rhabdo-like symptoms began)
Post Wod walk with Amy 🙂
Activator w/crossovers
WOD Rx w/crossovers
1: 5 rounds (had :30 but didn’t jump up the rope)
2: 7 + 1 box jump
3: 3 + 3 burpees
800m run
Abs