“Pick Your Poison” by DB
For Time:
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Compare to January 28, 2023.
WOD: Rx 1 mile run, 50 thrusters 65#, 90 pull-ups
29:26
Wod RX: 29:38
Started 2 mins after clock began
6:45 90 pull ups
6:08 70 thrusters #75
8:45 mile run
Wod Rx’d
30 ring mu’s=11:13
Rest=4:00
50 thrusters= 4:31
Rest=4:00
1 mile run=8:16
Total time=32:00
WOD
Row time: 7.53.2
Avg 500: 1:58.3
45 Strict pull ups
45 Strict bar dips
Time: 9:28
50 reps of 95# Thrusters
Time: 8:13
St Jude’s
100 push ups w/35# plate on back
WOD
70 thrusters @ 55# 5:41
Rest 4:00
45 pull-ups and 45 dips with red band 6:16
Rest 4:00
1 mile 8:33
35 thrusters at 135# 4:40
50 strict pull ups/50 strict dips 8:40
4k bike 6:19
Total time 27:39
WOD
15 ring MU, 15 bar
7:53 muscle ups – 11:53
1 mile run
Entered from run at 20:17 = 8:24 run
50 65# thrusters
Finished at 29:05 – 8:00 = 21:05 work time
Big time creaky joints today but run felt good
WOD 1/2023
30 ring MU
0:00-7:02
1 mile run
11:02-18:20
(7:18 run)
35 thrusters @ 95#
27:01 total time – 8:00 rest = 19:01 work time
1/27/2020
90 pull ups 0:00-5:18
50 65# thrusters 9:18-13:15
Row 2000m 17:15-27:35
27:35-8:00 rest = 19:35 work time
WOD
As Rx’d
30 Ring MU’s- (sets of 3; went to the false grip after 6 reps due to lat strain)
Time: 6:28
1 Mile Run
Time: 7:41
50 Thrusters@95#
Sets: 15-15-11-9
Time: 3:46
Total time: 25:55-8:00(rest)=17:55
50 thrusters @65#= 2:31
90 pull-ups=5:40
4km bike=7:22
Great pic, Joshua!!
45 Ring rows/45 burpees= 7:15
50 Thrusters w/ 20lb DBs = 3:19
1 mile: 9:59
28:33-8= 20:33
Fun class! Great work, nooners!
70 thrusters @ 75# – 6:52
1 mile: 9:14
50 plu’s / 50 bar dips: 11:09
35:15 – 8:00 = 27:15
…very frustrating day today
shout out to steph – great seeing you today. thx breck
Wod
1 mile run – 6:00
90 Pull ups – 5:02
70 thrusters 75# – 5:57
24:57 – 8 = 16:57
4K Bike: 6:24
50 strict pull-ups: 7:14 (started with 4 BMU, but too much shoulder pain)
50 thrusters @ 95#: 3:48
2024 (at home – modified for shoulder)
50 thrusters – 65#: 0:00-5:37
60 bent over rows w/35# barbell + 60 ring rows:
9:37-16:46 (7:09)
4k bike: 20:46-28:28 (7:42)
Total work time: 20:28
2023
50 thrusters – 65#: 0:00-5:40 (5:40)
50 pull ups (band/strict) & 40HRPU – 9:40-18:29 (8:49)
4K bike – 22:29-30:36 (8:07)
2021
50 thrusters – 45# – 2:58
50 pull ups (black & thin red)/40HRPU – 7:24
2k row – 9:25
2020
50 thrusters @45# – 3:27
50 pull ups (1 black/1green) + 40 HRPU – 4:27-13:36 (9:09)
2000m row – 17:36-27:21 (9:43)
2018
35# thrusters (50) 4:28
50 pull ups (2 black bands + green) & 40 HRPU
2000m row – 10:15
WOD in this order-
-35 Thrusters 95#= 2:23 (12/8/5/5/5)
-1 mile run – 8:46
-10 Bar MU and then attempted ring MU for remainder of time- completed 5 ring MU 🙂 (thanks Nicole, Steph, and Shan for the help!)
-2023-
WOD in this order
35 Thrusters 95#= 2:37(8/7/5/5/5/5)
30 Bar MU (all sets of 2)- 9:18
1 mile run – 8:58
-2022-
WOD in this order
-35 Thrusters @95# : 2:44 (7/7/6/5/5/5)
-1 mile run: 9:40
-90 pull-ups: 5:26 (10/10/sets of 5 after that)
50 Thrusters @ 95# – 5:18
45 pull ups(kipping)
45 bar dips(strict) – 20:45 (11:27)
1 mile run – 33:44 (8:45)
total work time – 25:44
1 mile run 7:00. Have let ran a 7 minute mile in a long time
60 C2B 11:00-17:00
50 thrusters 95# 21:00-27:13
WOD
4Km bike: 5:51
70 pull ups: 6:38
35 thrusters at 135# :4:59
1 mile run – 7:41
30 strict ring pull up + 30 ring dips
10×3 each – 7:37
35 thrusters @135 – 7:43
8-7-3-3-3-5-3-3 pathetic
Total – 31:01 – 8:00 = 23:01
50 thrusters at 95# = 5:20
45 pull ups and 45 dips = 14:14
1 mile run = 11:37
Went over the cap by a couple min
50 thrusters (65#): 0-2:51
4k bike: 6:51-13:20 (6:29)
45 pull ups/45 banded bar dips: 17:20-27:31 (10:11)
50 thrusters @ 95# – 4:00
Rest 4 min
4K Bike – 6:20
35 Thrusters @95# 1:58 (15-10-10)
4k bike 6:42
60 C2B 4:24 (10-10-10-10-10-10)
21:06-8 rest = 13:06
IT band rehab then abs
2023
35 thrusters 2:19
4k bike 6:45
60 C2B 5:19
Time 14:36
2020 row was 8:33
2018 row was 8:36
50 S2O w/55#
3:58
10 sets of 3 plu, 7 ring rows
4:55
4k bike
9:16