AMRAP in 20 Minutes of:
5 Strict handstand push-ups MRX 2/4” Riser Strict
1 Rope climb 15’ MRX 10’
10 Strict ring dips MRX Strict bar dips
1 Rope climb
15 Hand release clapping push-ups MRX hand release push-ups
1 Rope climb
AMRAP in 20 Minutes of:
5 Strict handstand push-ups MRX 2/4” Riser Strict
1 Rope climb 15’ MRX 10’
10 Strict ring dips MRX Strict bar dips
1 Rope climb
15 Hand release clapping push-ups MRX hand release push-ups
1 Rope climb
3 rounds + HSPU + ring dips + 13 of 15 HR clapping push ups.
3 of last round of HSPU with 2″ mat added
CFJ mile – 6:32 after deducting rest minutes
Home WOD
E2MOM – 7rds
Odd min: 12 KBS (55# kb)
Even min: 30 DU’s
Right into finisher of 200m walking lunges
*left groin still giving me some grief but getting better
WOD RX
5+10 strict ring dips
CFJ Mile
9:34
1 mile run pre-WOD .. needed to leave a few early
WOD first 2 rope climbs did 5 strict pull ups then last rope climb did 15′
3 rounds + 11 clapping push ups. A few of them missed the hand release part then was reminded by breck
WOD w/ strict bar dips
3+8 bar dips
CFJ Mile
10:47
WOD
As Rx’d
Rounds=5+2 Ring Dips
Reps=173
“CFJ Mile”
400=1:26
200=0:41
400=1:24
200=0:42
400=1:21
Total time: 9:34-4:00(rest)=5:34
Wod:
5 Strict HSPU(2 ab mats and a 15# plate)
1 15′ Rope Climb
10 strict ring dips
1 RC
15 Hand release push ups(no clap)
1 RC
3 rounds even
CFJ Mile:
10:30
Ward: did it very scaled?
CFJ mile: 1029 with 1000 and 500 m assault bike
WOD
4” riser hspu, banded bar dips, 10’ rope
4 rds
CFJ mile on bike
1k 2:04
500m 0:54
1k 2:04
500m 0:54
1k 2:04
WOD w/legless rope climbs on 10ft rope instead of reg rope climbs
4+ 8 HR push-ups
CFJ Mile
10:25-4:00: 6:25 (which is slower than Chase’s regular mile, if anyone was wondering)
Oops- I was 3 rounds plus 8 HR push-ups.
WOD
As Rx’d * first 11 HRCPU clapping only
Rounds= 4 rounds
Reps=132
“CFJ Mile”
Total time: 10:15-4:00(rest)=6:15
Wod
4 rounds even. Kipping HSPUs on round 4
132 reps
CFJ mile
400=1:20
200=0:45
400=1:19
200=0:45
400=1:22
Total time=9:31-4:00(rest)=5:31
WOD:
5 strict pull-ups per rope climb. Everything else as RX’d
4+1 HRC pull-up
*4+1 HRC push-up
Wod. Rx’d.
4 Rounds + 10 Strict Ring Dips
—
CFJ Mile
10:14 – 4 = 6:14
Wod
5 strict HSPU
7 FS @ 135
10 Hand release, clapping PU
6rds + 12
—
CFJ Mile
9:41
WOD Rx’d
4 rounds + 3 strict ring dips
141 reps
WOD Rx’d
5 rounds + 2 HSPU
1.5 mile run
2 rounds Rx. Doing stuff I suck at again.
9:35 total 5:35 run time for the mile. Felt good to perform a little better here.
“Jo Vargas” – partnered with Steph
For Time (with a Partner):
400 meter Run (together)
86 Push-Ups
(Partner holds Hollow Hold)
86 Wall Balls (20/14 lb)
(Partner holds Plank)
86 Box Jumps (24/20 in)
(Partner holds bottom of Squat)
Me: Bike 15 cals
Steph: Ran 400m
1 rd + 86 WBs