3 Rounds of:
2 Minute AMRAP of:
200 Meter Run
Max rep ground to overhead with plate 45/25# MRX 35/15#
Rest 1 minute
2 Minute AMRAP of:
200 Meter Run
Max rep overhead alternating stationary lunges with plate
Rest 1 minute
2 Minute AMRAP of:
200 Meter Run
Max rep burpees with jump onto plate
Rest 1 minute
Rest 1 minute from end of WOD, then:
“Finisher”
For time:
Max hang from pull-up bar
G2O: 28-28-27 = 83
Lunge: 23-23-18 = 64
Burpee: 15-13-12 = 40
Total: 187
Bar hang: 1:01
Total:185
500 M bike instead of 200 run
#45 G2O: 29-31-31 = 91
#45 Thruster: 13-17-21 = 51
No plate Burpee: 13-15-15 = 43
Bar hang: 1:10
Wod RX
G2O 27,26,27= 80
OH lunges 27, 26, 28= 81
Burpees to plate 11, 13, 13=37
Total-198
Finisher hang 2:11
Great job hanging, Jim!!!
WODrx:
G2O: 25/25/28= 78
OHL: 28/28/33=89
B2P: 20/19/18= 57
Total: 224
Finisher. 2:10
Great Job!
Focused on the sprints more. 39, 40, 42, 45, 46,46, 46, 45,46
27, 17, 12
20, 12, 10
15, 10, 8
1:02 hang.
Wod mod with bike
G2O 25,26,24
Front squats 24,26,28
B 15,14,15
=197 total
Hang from bar 1:20
Wod Rx’d
G2O: 32+31+28= 91
OH lunge: 31+30+30=91
Burpee to plate: 16+15+15=46
Total=228
Finisher: bar hang
2:03
WOD
200 meter ski instead of run
G20 28-24-23 = 75
KB Swings 30-30-30 = 90
V up’s 20-16-21 = 57
Total = 222
Finisher = 1:01
Wod Rx’d
G2O: 76
OH lunge: 64
Burpee to plate: 39
Finisher: bar hang
2:02
WOD MRx
Ground to OH: 17, 15, 15 = 47
Alt OH Lunge: 12, 10, 12 = 34
Burpee to plate: 5, 5, 5 = 15
total = 96
Finisher = 1:04
Wod – run 4 rounds, biked 5 rounds
G2O: 49
OH lunge: 53
Burpee to plate: 26
Finisher: bar hang
1:17
Wod Rx’d
G2O: 30+30+26= 86
OH lunge: 22+17+21=60
Burpee to plate: 15+15+15=45
Total=191
Finisher: bar hang
1:03
WOD RX’d
G2O 25-24-24
OH Lunge 28-29-24
Burp 15-13-13
Total – 195
Hang 1:20
Wod:
G2O: 82
Lunges: 88
Burpee 2 plate: 31
Half w/200m run half w/500m bike
First round of lunges with plate, next 2 unweighted
Core work vs hang.
WOD
As Rx’d
G2O: 33-31-30=94
Lunge: 41-36-38=115
Burpee: 22-19-18=59
Total Reps=268
Bar Hang: 1:30
WOD RX
G2O-30,30,30=90
Lunges-32,35,34=101
Burpess-21,21,20=62
Total: 253
Hang 2:02
WOD Rx’d
G2O: 31-30-28
Lunge: 33-27-25
Burpee: 12-13-12
(Runs- :58-1:02)
211 total reps
Finisher- 1:03
Great pic, Samantha!
WOD
As Rx’d
G2O: 35-32-33 = 100
Lunge: 32-30-32 = 95
Burpee: 15-13-16 = 44
Total Reps= 238
Wod rx
G2O 38,32,29= 99
OH lunges 31, 21, 18= 70
Burpees to plate 18, 16, 15= 49
Total- 218
Finisher hang 1:00
Died about 42 deaths on those lunges. Great job Caleb and Matt on the finisher!
Wod. used an ab-mat for my knees on lunges
G2O: 31/28/23
Lunges: 26/22/21
Burpees: 10/10/11
—
1:10 hang
Great pic, Sammy B. You know I’m jealous of those box jumps.
WOD Rx (all bike – 500m)
G2O: 29/25/22 (76)
OH Lunges: 20/20/20 (60) – these smoked me
Burps to Plate: 15/14/14 – (43)
Total Reps: 179
Finisher: 1:03 hang – shout out to Shawn, Tibor, Matt, and Caleb…crushed that finisher!!
thx adolf…..i mean, nicole 🙂 Super fun class today!!
Smoked those burpees, Ryan!
WOD MRx w/bike
G2O: 26, 24,20
OH Lunges 12, 12, 12
Burpee to plate: 10, 11, 11
finisher 1:02
Wod Mrx w/500 m bike
G20: 28, 26, 24
Lunges: 24, 21, 21
Burpee to Plate: 6, 6, 6
RX Total : 228
G2O: 33/30/27
OHL: 33/31/29
BP: 17/14/14
Hang 1:10
G2O-32,30,27
Lunge-40,30,27
Burpee-15,13,12
Hang 1:53
226
Total
WOD RX
G2O – 36/30/27
Lunges – 32/27/27
Burpees- 16/11/12
Total – 218
WOD
As Rx’d
G2O: 30-27-26=83
Lunge: 30-30-28=88
Burpee: 16-15-13=44
Total Reps=215
Bar Hang: 1:58
Maddy C.
Bar Hang Time: 3:03
As RX’d
G2O: 25/22/20 = 67
Lunge: 18/18/15 = 51
Burpee: 10/8/10 = 28
Total = 146
Bar hang 1:01
WOD Rx
G2O: 28/29/31
Lunges: 30/32/26
Burpees: 13/14/13
Total: 2:16
Hang 1:11
Abs
Total 216 not 2:16
100m runs – 25# plate – step on burpees
G2O: 26-24-23
Lunges: 18-16-14
Burpees: 10-9-10
Total = 150
Hang: 1:01 – Shout out to Maddy!! Killed it today on that hang.
Spicy abs with Amy
G2OH – 26-26-25
OHLunges – 27-26-26
Burpees – 15-14-13
Total – 198
Hang – :61
G2O – 25-22-19
OH Lunges – 25-19-14
Burpee – 10-9-9
Total=152
1:33 hang from bar
Maddy absolutely destroyed that hang time! way to go sister!!
WOD w/100 meter runs and 10# plate, used 15# plate for Ground to OH on rds 2 and 3
GTO: 25, 22, 22
OHL: 17, 17, 17
Burpees: 9, 9, 9
Total: 147
Hang. 1:30
Amazing Maddy!!!