3 Rounds for time of:
30 KB Goblet Alternating Lunge Steps 55/35# Rx+70/55# MRX45/25#
30 Kettlebell Swings
30 Unanchored Sit-ups Rx+GHD Sit-ups MRX Anchored Sit-ups
3 Rounds for time of:
30 KB Goblet Alternating Lunge Steps 55/35# Rx+70/55# MRX45/25#
30 Kettlebell Swings
30 Unanchored Sit-ups Rx+GHD Sit-ups MRX Anchored Sit-ups
Wod RX w/ GHDs : 15:56
2k Row 7:43 + 96m HSW (almost 4 sets)
2k row:
7:17 (149.5 pace)
HSW practice
Wod Rx’d
11:17
Everything unbroken
1:49.5
1600m row 6:43
HSW 60’
WOD 14:06
30 KB lunges 30# KB
30 KBS
30 GHD
1600m row 6:52
12 bear crawls=300 feet
Wod RX w/GHDs
11:07
Great job Molly!
2K Row 7:56
25’ HSW
WOD w/ 20# kb (pulled muscle lower back)
OH lunges
KB swings
Unanchored sit ups
10:50
St Jude’s
100 push ups w/ 25# plate in back
10 Minute Time Limit
2000 Meter row=7:26.2 (1:51.5 pace)
4-25′ Unbroken HS Walks (100′)
WOD
55#KB & GHD’s
Time: 16:53
Did this after Mondays workout
Wod rx with ghds
10:20
Great pic brandy!!
6:58 row
217′ handstand walk
WOD rx
12:46
1600 row- 6:38
WOD rx’d
15:11
7 bear crawls
10 Minute Time Limit
1600 Meter row= 6:52:8
2.75 HS Walks
WOD
35#KB & GHD’s
Time: 14:45
Metabolic Conditioning
2000m row = 7:11.8 (1:48.0 pace)
50’ HSW 2×25’ UB
WOD
55# KB
GHD/SitUp/GHD
17:05
(Survival from the jump after that row.)
Smoked that row – great job, daniel!!!
Great pic, Brandy – lookin’ strong!
10 Minute Time Limit
2000 Meter row=7:30.00 (~1:52.5 pace)
10 wall walks w/ remaining time
WOD
45#KB
Time: 12:10
Shoutout to Nicole – crushed the wod today – great job!! Fun noon class – thx breck!
Looking strong, Brandy!
Row- 7:18 + 125FT Bear Crawl
WOD w/ 25lb KB
8:47
Thanks, Alonso! I always appreciate your positive energy!
Row 7:53
Then 100’ bear crawl
–
Wod mod
30 double KB DL 55#
30 kb swings
30 unanchored sit-ups
= 16:06
Rx’d
15:21
Garage WOD at home (afternoon meetings)
15 minute – build up to 5RM back squat
5 @ 145#
3 @ 155#
For Time:
20 back squats – 85#
10 ring rows
8 bike cals (originally written as 40 dubs)
15 front squats
10 ring rows
8 bike cals
10 back squats
10 ring rows
8 bike cals
5 front squats
10 ring rows
8 bike cals
12:32
Pull ups and 40 dubs were originally written. Doing the bike definitely changed this a bit for the ol’ legs.
2000m row 7:27
50’ hand stand walk
Wod RX
10:50
1600M row. 9:13
3 secs short 50’ bear crawl at 10 minutes
WOD. Did 20 reps instead of 30
10# KB for lunges, 25# KB for swings
Anchored sit ups
17:02
10 Minute Time Limit
1600 Meter row=7:15.4
at least 200′ but maybe 250′ Bear Crawls – lost count
WOD
Rx
Time: 13:25
1600m Row 6:29.9
Practiced handstand walk. Made it 32ft!!!!
WOD RX weight with Reverse lunges.
14:28
Row: 6:21.1
WOD w med ball sit ups: 12:??
2k Row : 7:36
4 25” UB HSW – 100”
Wod RX+
17:12
7:24 row 1:51 average
WOD Rx 13:37
First Rx KB I’ve done here with American swings
25’ HS walk. Work in progress
Activator
2k row
7:13.8 (1:48.5)
WOD as Rx’d
11:57
2K Row
7:19
WOD: As RX’d
16:53
Row: 6:28.3
WOD w/ lunges (no weight)
35# KBS
14# med ball sit ups
17:02
2K Row 7:33.4
WOD w/ anchored ab mat sit ups
-15:35
1600m row 7:49.3
8 x 25’ bear crawl
WOD MRx
15:53
1600m row 6:28
HSW 50’ total
WOD w/35# KB and GHDs
15:18
Abs