For max reps:
3 Minutes max calorie row or bike
3 Minutes max wall ball shots 20/14# 10/9’ MRX 20/10# 9
3 Minutes max kettlebell swings 55/35# MRX 35/25#
2 Minutes max calorie row or bike
2 Minutes max wall ball shots
2 Minutes max kettlebell swings
1 Minute max calorie row or bike
1 Minute max wall ball shots
1 Minute max kettlebell swings
*Athletes choice on order of exercises*
Compare to September 19, 2020.

Bike 31 to 47 to 52, rolling
KB: 69, 41, 21
WB: 61, 40, 22
Total 306
Strength 55-65-75-85-95 and then 15 reps at 95
Crushed it!
E2MOM: OHS from rack
15@barbell
12@75
10@95
8@115
6@135
15@155(pr for 15)
Wod Rx’d in order as written:
50/50/50=150
30/30/30=90
15/20/20=55
Total=295
*Row
OHS (from floor)
14 @ 135
WOD Rx’d
KBS: 58-35-18=111
Bike cals: 81 total
WBS: 40-30-20= 90
Total 282
Strength OHS
15@135
Bike – 43,23,11
WB – 45,25,12
Kb – 40,35,16
Total- 250
No where to hide!
30 DL 135
60 cal bike
30 push-ups
–
Left knee pain – tried to warm up and handle squats – wasn’t happening
–
Wod
Kb swings 126
Bike 65
DL @135 = 72
OHS
15@175#
Wod RX
KBS 55,42,23=120
WB 55,40,21=116
Row 45,26,16=87
Total 323
WOD rx
Cal bike 30/19/10 = 59 cals
WBS 50/30/20 = 100 WBS
KBS 50/30/19 = 99 KBS
258 total reps
WOD rx 2020
65 cals
96 WBS
92 KBS
253 total reps
Strength: OHS
14@135#
WOD Rx’d
Row: 51-27-15
KBs: 51-30-15
WBs: 51-28-15
Total: 283
WOD. Rxd.
Bike – 61
WB – 76
KBS – 94
231
Rough day
OHS: 35-40-45-50-55-65×15
Mods for wrist
12# WB: 40-25-15
Bike: 18-8-4
25# Russian KB: 50-30-20
Total: 210
Abs
OHS (from the rack)
15 with 45# bar
12@75#
10@95#
8@115#
6@135#
4@165#
13@175#
WOD
As Rx’d in the following order:
WB-51-36-20=107
KB-55-36-20=111
Row-40-25-19=84
Score=302
Open Gym
Flight simulator by 10’s
WOD
200m run
6 pull-ups/6 dips all unbroken
21:48
Open Gym
1 mile run (buy-in)
25-20-15-10 of:
KBS w/ 25
Back Ext
KB Gob Squats
V-ups
1 mile run (cash-out)
38:19