Every 3:00 for 10 Rounds
3 Hang Power Cleans (unbroken set of 3)
6 Strict Pull-Ups Rx+3 Ring MU’s
AMRAP Bike & Ski Cals to 1:30 mark then rest 1:30
*5 Rounds on each machine
(do not alternate; 5 consecutive rounds on one machine then switch)
*Athletes choice on machine to start with.
Wod RX: 151.5 cals with 185lbs
Ski: 78 cals
Bike: 73.5 cals
WOD: 116 cals total
3 105# hang cleans
3 strict pull-ups
Bike: 65 cals
Ski: 51 cals
Wod Rx’d w/185#
Ski then bike
Ski=104 cals
Bike=92 cals
Total=196 cals
Everything unbroken
Wod with 125# HC
3 strict PU/round
Bike-70 cals
Ski-81 cals
Everything UB
WOD as written w/135#
Bike-72 cals
Ski-84 cals
WOD RX w/185#
row 101 cals
bike 91 cals
total 192 cals
Wod w/ 225#
Ski then Bike
Rounds 1-6: 6 strict pull-ups
Rounds 7-10: 3 strict, 3 kipping pull-ups
Ski cals: 68
Bike cals: 45
Wod RX: with 205lbs
Ski: 81 cals
Bike: 85 cals
166 total
Looking strong, Toby!
WOD w/ 95lbs & 3 Strict Pull-ups
Ski: 60 cal
Bike: 51 cal
111 Total cals
Fun workout! Nice job, 9:30!
WOD Rx+
125#
Ski: 13-13-13-13-10 = 62
Bike: 42
Total cals: 104
Wod w 135
Strict pull-ups and bike first 5 rds = 94 cals
Kip pull-ups and ski erg = 61
WOD w/155# + one ring MU (or multiple attempts each round)
Attempted 2-3 Ring MU each round- failed all but 2 during WOD (Goal was to do Ring MU until 30-40 seconds left to get on machine)
ski- 70 cals (16/15/14/12/13)
bike -75 cals (16/16/14/15/14)
total -145 cals
Strength worked up to 205
Completed wod at 185 for all rounds with six kipping pull-ups
Total cals = 165
87 bike
78 ski
WOD
With 205# and strict pull-ups
Ski then bike
Ski=21-22-22-23-22=110
Bike=18-19-18-17-19=91
Total cals=201
Wod Rx’d w/135# + 1 RMU (attempt)
**on the first set of 5 only got 1/5 RMU so on the next 5 switched to 3 strict PLU’s
Ski then bike
Ski=111 cals (22/23/23/22/21)
Bike=89 cals (17/17/17/17/21)
Total=200 cals
big slice of humble pie on the rings today!! Fun class – shout out to RG! Way to kill it today!
…wod was definitely not Rx’d – didn’t mean to add that.
WOD w/85# HPC & ring rows
41 bike
51 ski
Mixed bag of movements:
Strength: Up to 175#
WOD: 175 Hang Cleans. 2 Ring MU through round 5, then 6 kipping PU rounds 6-10
Ski: 61 Bike: 72
Total Cals: 133
Strength – work up to WOD weight 105#
WOD: 99 cals total
3 105# hang cleans
5 strict pull-ups with orange band first two rounds
3 strict pull-ups with orange band rounds 3-10
Ski: 49 cals
Bike: 50 cals
Nice & gentle for back..
3 HPC 85#
4 strict pull-ups
Bike cals 59
Ski cals 53
Wide with 165 pounds
45 cows on ski 42 cows on bike
WOD
85# for back
6 strict pull ups unbroken
16/15/16/14/12 ski
85#
3 ring MU (first round broken, rest unbroken)
5/11/9/9/12
119 cals
WOD with 185
Had to use a little kip after round 6. Could not do a strict pull up after that.
Ski – 18,17,16,16,14 = 81
Bike – 11,14,15,16,20 = 76
Total cals 157
Went up to 185#
Wod with 155#
Ski: 96 cals
Bike: 69 cals
WOD w/ 155# and Kipling Pull Ups
Ski-71
Bike-64
Wod. Rx’d w/ 175#
Bike: 61
Ski: 57
::118
WOD w/ 185 HPC
As many strict PU as possible, finish with kip
SKI
6-15
6-15
4+2-15
4+2-15
4+2-15 = 75
Bike
3+3-12
3+3-15
3+3-14
3+3-12
3+3-16 = 70
TOTAL – 145
WOD w/ 185 HPC
As many strict PU as possible, finish with kip
Total: 187 cals
105 ski
82 bike
13 of 60 pull ups strict
Wod w/ 155# cleans and all ring work.
Mixture of RMU, ring pull-ups, and ring rows
Didn’t keep track of calories
3 HPC build up to chosen WOD weight of 135#
WOD alternating ski and bike with strict pull-ups
Ski: 9-8-9-9-4: 39 cals
Bike: 7-7-7-8-8: 37 cals
Abs and 800m family walk
Wod 185#
91 cal bike
81 cal ski
Some 26 strict and 34 kipping pull ups
Wod w/85# and 6 banded strict pull ups
Ski: 55
Bike: 43.5
Total: 98.5
Family walk
“Strength” up to 205
wod
155#
3 strict
bike 78
ski 65