For time:
30 KB step-ups 70/55#KB 20”Box
30 Toes-to-bars
30/22 Calorie row
30 Strict handstand push-ups
30/22 Calorie row
30 Toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
INTERMEDIATE
For time:
30 KB step-ups 55/35#KB 20”
30 toes-to-bars
30/22 calorie row
15 strict handstand push-ups
30/22 calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
30 KB step-ups 70/55#KB 20”Box
30 Toes-to-bars
30/22 Calorie row
30 Strict handstand push-ups
30/22 Calorie row
30 Toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
INTERMEDIATE
For time:
30 KB step-ups 55/35#KB 20”
30 toes-to-bars
30/22 calorie row
15 strict handstand push-ups
30/22 calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
BEGINNER
For time:
20 KB step-ups 30/20#KB 20”
20 kipping knee raises
20/15 calorie row
20 pike push-ups
20/15 calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder
For time:
20 KB step-ups 30/20#KB 20”
20 kipping knee raises
20/15 calorie row
20 pike push-ups
20/15 calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder
Monday, January 1st– (New Years Day)– One class at 9:00am
WOD: 35# KB, 10 wall walks for HSPU
16:39
10 min row: 2210 meters
Wod as rxd
*1 mat for strict HSPU
13:01
10 min for max rowing meters: 2503
Wod RX’d
13:08
Meters : 2348
WOD. V-ups for the TTB
16:15
WOD
35#, 1 ab mat
12:08
Wod RX
15:07
Meters: 0
55#kb and my goal on strict HSPU was sets of 5. I got 3 sets and failed then at 2 so I did 17 total.
2508m on the rower. Pace creeped up a bit but I got it back down to 2:00.1 by the end.
15:45 for the WOD
WOD
As Rx’d
HSPU’s were in sets of 20-10 with everything else unbroken
Time: 11:59
Meters in 10 minutes=2630 Meters (1:55.0 pace)
Wod RX’d
16:58
Meters : 2484
WOD Rx
HSPU- 5 then sets of 2
15:40
Meters in 10 minutes= 2420
Wod w/ 15 strict hspu’s. Everything else Rx’d
14:34
10 min row:
2,658 meters
153.5 pace
WOD
35# KB
Candlesticks for T2B
2abmats for strict HSPU’s
14:31
10 min row
2129 meters
120 cals
Wod RX
HSPU – sets of 5
14:54
10 min row
2531
Wod RX
14:33
2500 meters
Mod Wod – hip/back
18” steps w/13# KB
Hollow rocks
Pike push ups
16:45
Bike – 5,100m
WOD Rx’d
14:52
Finisher:
2,624m row
MOD WOD
30 KB SU’s w/ 35#
20 T2B
22 cal row
15 strict HSPU’s/15 pike p/u’s off box
22 cal row
30 V-ups
30 KB SU’s
17:18
10 min row- 2301m
WOD w/35# KB
18:56
T2B: 20/10, 16/10/4
HSPUs: 2 strict then failed the 3rd. Flipped my box to 30” and did pike strict HSPUs to finish and my traps were BURNING (good job Berlyn)
10 min row
2259m
Abs