For time:
10 T2B MRX Knee Raises or Toes thru Rings
15 Box Jumps 24/20” MRX 20/18”
30 Double Unders MRX Heavy Rope Singles
20 T2B
30 Box Jumps
60 Double Unders
30 T2B
45 Box Jumps
90 Double Unders
For time:
10 T2B MRX Knee Raises or Toes thru Rings
15 Box Jumps 24/20” MRX 20/18”
30 Double Unders MRX Heavy Rope Singles
20 T2B
30 Box Jumps
60 Double Unders
30 T2B
45 Box Jumps
90 Double Unders
Strength and Gymnastics training
5 rounds of 5- DB Strict Press @ 45# & 50#
5 rounds of 5-Strict Bar Dips
WOD w/mostly single unders
T2B 10 & 20 sets unbroken, 10-10-10 for 30
24” BJ’s unbroken
Singles & a few doubles broken
Time: 12:23
St Jude’s
70 push ups w/25# plate on back
20 w/35# on back
10 w/45# on back
EMOM for 10 mins:
Odd: DB strict press
1×5@40’s
4×5@50’s
Even: strict ring dips
5×5
Wod Rx’d
11:10
All dubs unbroken
EMOM for 10 mins:
Odd: DB strict press
1×5@30#
4×5@35#
Even: strict bar dips
Wod Rx
10:25 dubs were a mess today
Step down on box jumps
Strength
5 30# DB strict press
10 unbroken push-ups
WOD 12:49
10 toe thru rings
15 box jumps 18” box
60 single unders
20 toe thru rings
30 box jumps
120 SU
30 toe thru rings
45 box jumps
180 SU
* first time for box jumps in a WOD
Yay for box jumps, Jess!
WOD box step ups instead of jumps otherwise rx
One trip in round 60 DU otherwise unbroken
9:37
Activator – stretched/mobility and did a few right arm strict press with 20# DB
Mod Wod (shoulder)
15 tuck ups
15 box jumps (from plates to box)
15 dubs
20 tuck ups
20 box jumps
20 dubs
30 tuck ups
45 box jumps
45 dubs
17:06
EMOM for 10 mins:
Odd: DB strict press
35# – 10-8-8-6-6
Even: strict ring dips
8-7-6-5-5
Wod
Toes to bar. Knee raises last 15
Heavy rope
~15 minutes
Wod: Mrx. Combo toes to ring and toes to bar: 2435 with step ups.
Proven Wod
4 Rounds :
21 GHD Sit ups
15” HSW
9 DL @ 315
1 Min Rest after each round
Rest 3 mins following last round then :
2 Rounds :
25 T2B
50” HSW
25 Double DB DL @50lbs
Total time 18:51
EMOM for 10 mins:
Odd: DB strict press
5×5@50’s
Even: strict bar dips
5×10
Wod Rx’d
7:19
Strength & Gymnastics Training
For 10 minutes: (5 Rounds)
Min 1: 10 DB Strict Press@25#DB’s
Min 2: 10 Strict Bar Dips
WOD
As Rx’d
T2B unbroken
Time: 15:42
5 strict press each round: 25-30-35-40 then 10@20#
5 strict bar dips each round
WOD Rx
T2B: UB/UB/20-10
First 30 DUs unbroken the rest not too bad.
DUs starting to get better, still some pain in the knee/leg
Abs and tried to help Dee w/ BMUs until she ripped her hand
Time on WOD 14:58