For max calories:
In 6 Minutes Complete
30 Wall Ball Shots 20/14# 10/9’ MRX 14/10# 10/9’
30 Back Squats 115/80# Rx+135/95# MRX 95/65#
Then AMRAP
Calories on Rower
Rest 2 Minutes
In 6 Minutes Complete
30 Wall Ball Shots
30 Front Squats 95/65# Rx+115/80# MRX 75/55#
Then AMRAP
Calories on Rower
Rest 2 Minutes
In 6 Minutes Complete
30 Wall Ball Shots
30 Overhead Squats 75/55# Rx+95/65# MRX 55/45#
Then AMRAP
Calories on Rower
*Athletes choice on order of AMRAP’s.
As written 51, 49, 38
Wod RX: 135 cals
Squat: 50 cals
Unbroken
Front squat: 40 cals
15/15
Overhead Squat: 45 cals
22/8
Activator completed
Activator completed with Wod weight
Wod Rx’d in reverse order
OHS: everything unbroken= 65 cals
FS: WB’s unbroken, FS 16/14= 55 cals
BS: everything unbroken= 53 cals
Total= 173 cals
Did this one solo at the house today
Few mods:
*all squat movements were 75#
*AMRAP at the end of each round was with burpees (I don’t have a rower…)
1st round: 25 burpees
2nd round: 20 burpees
3rd round: 11 burpees
Total: 56 burpees
Oh how I love the wall ball
Wod Rx’d in reverse order
OHS: Terrible. . . .7 sets of OHS= 22 cals
FS: 42 cals
BS: 42 cals
WOD rx except 85# instead of 80#
34/23/16
Would not consider today a *confidence booster*
Wod Rx’d in reverse order
OHS: 43
FS: 29
BS: 23
Activator completed with WOD loads.
WOD
As Rx’d
All wall balls unbroken
In following order
Front Squat (20-10)=63 Calories
OHS (20-10)=58 Calories
Back Squat (unbroken)=51 Calories
Total calories=172
Activator:
3 Rounds
5 WB
5 SandBag Squats on shoulder @200lbs
10 Cal Row
Wod RX+ Reverse Order
All wall balls unbroken
OHS Unbroken = 71 Calories
Front Squats (20-10)= 51 Calories
Back Squat Unbroken = 46 Calories
Total calories = 168
WOD RX in order at written:
1) WB 20/10 – BS Unbroken but slow
42 Cals
2) WB 12/10/8 – FS just don’t die
33 Cals
3) WB 12/10/8 – OHS 12/10/8
33 Cals
WOD (squats at 90 °)
15 Wall Ball Push Press 14#
15 GHD
15 Overhead Squats 95#
15 GHD
Rower: 42 cals
15 Wall Ball Push Press 14#
15 GHD
15 Front Squats 95#
15 GHD
Rower: 38 cals
15 Wall Ball Push Press 14#
15 GHD
15 Back Squats 95#
15 GHD
Rower: 33 cals
Total cals: 113
OHS, FS, BS, everything broken
45, 40, 30
Activator completed with Wod weight
Wod Rx in this order:
OHS: WB unbroken, OHS 20/10= 61 cals
BS: WB 20/10, BS 15/9/6= 48 cals
FS: WB 15/10/5 FS:11/10/9= 39 cals
Consistency? Sorry Breck, I couldn’t hear you over my rapid demise in round 2.
Total= 148 cals
Fun 9:30!
WOD w/ 12lb wall-ball &
Back Squats w/ 75lbs – 31 cal
OHS w/ bamboo – 38 cal
Front Squats w/ 55lbs – 28 cal
All squats 80#
87 calories total on rower (33,27,27)
WOD Rx’d
FS – 49
OHS – 21
BS – 7
Woof!
Activator completed with WOD loads.
WOD
As Rx’d
wall balls 12/10/8
In following order
Back =30 Calories
Front = 22 cal
OHS = 20 Calories
Total calories= 72 cal
Activator completed
WOD Rx as written
All WBs and barbell unbroken
47/45/44=136 total cals
200m cool down walk
Abs
Activator RX + loads
Wod rx +
FS: 55 (UB)
BS: 43 (UB)
OHS: 42 (19/11)
Total: 140 cals
Unplanned UB synchro WBS with Steph 🙂
Wod RX
Back squats 54 cals
Front squats 55 cals
OHS 56 cals
Total: 165 cals
Showed up today and that was the only win.
Wod – in order
12# WB (12-10-8)
75# Back Squat (18-12) – 17 cals
60# Front Squat (10-10-10) – 3 cals
45# OHS (12-10-8) – 3 cals
Atrocious – but 180 squats in 22 minute span did me in.
WOD RX’d
OHS/FS/BS
32/25/25
Wod RX
OHS (2:14) 49 cals
FS (2:36) 41 cals
BS (3:xx) 37 cals
All WBS unbroken
Total 127 cals
Need to work on rowing ability
Back 80 – 38
Front 65 – 36
Overhead 55 – 36