For time:
40-30-20-10 reps of:
GHD Sit-ups
200 Meter run
Rest until clock shows 15:00, then:
For time:
40-30-20-10 reps of:
Wall Ball Shots 20/14# 10/9’ 14/10# 10/9’
200 Meter run
*Athletes choice on WOD to start with.
For time:
40-30-20-10 reps of:
GHD Sit-ups
200 Meter run
Rest until clock shows 15:00, then:
For time:
40-30-20-10 reps of:
Wall Ball Shots 20/14# 10/9’ 14/10# 10/9’
200 Meter run
*Athletes choice on WOD to start with.
RX’d in order as written
Wod 1 : 7:46
Wod 2 : 7:43
Everything unbroken
5 min max rep back squats
RX+ : 36 reps (12-8-10-6)
WOD RX
GHD – 10:02
WB – 12:46
Back squat
5 @ 95#
5 @ 115#
5 @ 135#
5 @ 155#
1 @ 205#
1 @ 225#
Wod Rx’d in following order:
Wall Balls=8:10 (unbroken)
GHD=10:03
Back squats Rx’d
25
WOD RX
GHD – 10:32
WB – 9:11
Back Squats
31
Wod Rx in following order:
Wall Balls=8:08 (unbroken)
GHD= 9:13
Back squats Rx
41
Wod’s rx’d as written
WOD 1- 10:42
WOD 2- 11:18
BS w/ 125# (MRX) 30 (5/5/5/5/10)
Showed up today which was everyone’s Christmas gift. Thank you so much and enjoy.
The best and most joyful gift.
WOD Rx’d
WB – 8:33 (unbroken)
GHD – 9:40 (broken)
Finisher: Back squats
5@205#
21@185#
Wod RX
GHD 11:23
WB 7:52
Finisher
42@225
WOD GHD/200
7:30
WOD 10# WB PP/200
7:38
Strength: 3 sets: 2 Jerk Balances + 2 Strict Press in Split position @55#
WOD 2: 7:58
Hip/low back issues
35-30-25-20 WB push press 12#
100ish m runs
11:20
40-30-20-10 unanchored sit-ups
100ish m runs
9:17
Push press @ 65#
10-8-8-6-5-5 = 42
WBS/run: 9:55
GHD/run 10:20
Max BS 155# 30
* at home, runs were little further than 200m
WOD
As Rx’d in order as written
Wod 1 : 9:04
Wod 2 : 8:29
Everything unbroken
5 min max rep back squats
As Rx’d
Reps=35 (6-6-6-6-6-5)
WB: 9:25
Military sit-ups: 9:45
5 min max rep back squats
Rx+
38
6 sets
WB 9:02
GHD 9:55
Back Squat @225 = 18
GHD/run as Rxd – 9:47
WB – modified to G2O w/30# WB with 10 additional strict press @ 75# — 11:29
Back Squats
25 @ 185#
WOD
As Rx’d in order as written
Wod 1 : 11:23
Wod 2 : 8:02
Unbroken WB
5 min max rep back squats
As Rx’d
Reps=32 (6-6-6-6-8)