Friday, July 7, 2023 21 Comments / Workout of the Day (WOD) / By Breck For time:21-15-9-15-21:Calorie rowChest-to-bar pull-ups MRX Pull-ups or jumping pull-ups
Georgie July 7, 2023 at 5:54 am 21-15-9-15-9 Bike cals Ring rows Push press w 25# DBs 15:05 X 2 min rest into 21-15-9-15-21 Air squats Alt lunges Push-ups on DBs 8:43 36* Reply
Alec July 7, 2023 at 10:40 am Rowling: 6 Wod w/ pull-ups until bicep started to hurt, then push ups. 11:18 Reply
Ryan G. July 7, 2023 at 3:55 pm WOD (Butterfly PU and some Kipping): 11:53 *pull-ups felt rough today Reply
Steph July 7, 2023 at 5:40 pm Rowling game: 7 total burpees WOD Rx 11:44 8/7/6-8/7-9-8/7-8/5/3/3/2 Fell apart a little at the end but followed my plan until then. Didn’t go all out on the row Abs Reply
TS July 7, 2023 at 6:32 pm Rowling – 14, 2nd in the burpee game WOD mod Regular pull ups for the 21s (unbroken) 8-5-8 strict pull ups for the 15-9-15 -11:52 Reply
Linda July 7, 2023 at 7:41 pm Rowling 15 after I finally got 100m on last row but I love Burpees!! WOD w/ ring rows and 5 jumping pull ups ea rd At time cap I had 20 calories on last 21 rd Reply
Breck July 7, 2023 at 8:59 pm WOD As Rx’d First 21-15-9 C2B unbroken then 15 (10-5) & 21 (10-6-5) Time: 9:32 Reply
21-15-9-15-9
Bike cals
Ring rows
Push press w 25# DBs
15:05
X 2 min rest into
21-15-9-15-21
Air squats
Alt lunges
Push-ups on DBs
8:43
36*
Rowling: 9
WOD w/pull-ups
12:22
Rowling: 13
WOD w/pull-ups
11:07
WOD mrx unbroken
10:06
Rowling: 6
Wod w/ pull-ups until bicep started to hurt, then push ups.
11:18
WODMrx: 10:07
Wod MRX with pull-ups (definitely not unbroken)
10:15
Rowling – 13
WOd RX’d kipping c2b – 11:27
14:44 Mrx (jumping pull-ups)
Rowling:
18
Wod Rx’d
9:50
C2B:
8/7/6
8/7
9
8/7
8/5/5/2/1
*8/5/2 on second set of 15
Rowling 18
Wod w/ Pull-ups
8:01
Great job on the C2B Butter!
Rowling:
15 – Burpees
Wod w/kipping pull-ups
11:09
Wod RX
8:13 Unbroken
WOD (Butterfly PU and some Kipping):
11:53
*pull-ups felt rough today
Rowling
25 burpees (woof)
WOD Rx’d
11:27
Rowling game: 7 total burpees
WOD Rx
11:44
8/7/6-8/7-9-8/7-8/5/3/3/2
Fell apart a little at the end but followed my plan until then. Didn’t go all out on the row
Abs
Rowling – 14, 2nd in the burpee game
WOD mod
Regular pull ups for the 21s (unbroken)
8-5-8 strict pull ups for the 15-9-15
-11:52
WOD w pull ups: 14:59
Rowling
15
after I finally got 100m on last row but I love
Burpees!!
WOD w/ ring rows and 5 jumping pull ups ea rd
At time cap I had 20 calories on last 21 rd
WOD
As Rx’d
First 21-15-9 C2B unbroken then 15 (10-5) & 21 (10-6-5)
Time: 9:32