6 sets:
On a 3:00 clock:
2 Rope climbs Rx+ Legless MRX 10’
10 Bar dips Rx+Ring dips
Max cal bike/ski in remaining time
*Alternate between bike and ski for 3 of each.
Rest 2:00 between sets
6 sets:
On a 3:00 clock:
2 Rope climbs Rx+ Legless MRX 10’
10 Bar dips Rx+Ring dips
Max cal bike/ski in remaining time
*Alternate between bike and ski for 3 of each.
Rest 2:00 between sets
Wod RX: 224 cals
Finisher: 3:12
1. 37 cals bike
2. 37 cals ski
3. 38 cals bike
4. 36 cals ski
5. 38 cals bike
6. 38 cals ski
1. 2 legless rope climbs ascent & descent, 13 cals bike
2. 1 legless rope climb ascent (feet down) 18 cals ski
3. 1 legless rope climb ascent (feet down) 16cals bike
4. 1 legless rope climb ascent (feet down) 20 cals ski
5. 1 legless rope climb ascent (feet down+ kipping) 17 cals bike
6. 1 legless rope climb ascent (feet down + kipping + thigh clamp at top last rep) 14 cals ski
* all sets kipping bar dips
800 Meter Run: 3:47
WOD RX (all bar dips strict and unbroken)
Bike 29
Ski 29
Bike 22
Ski 23
Bike 20
Ski 23
Total 146 cal
800m run: 4:08
WOD Rx’d
Total 146 cal
800m run: 4:50
*183 calories. . .not 146*
WOD
15’ rope climbs & bar dips with band
Bike
19/20/22
Ski
18/19/17
Total cals = 115
800m run 4:05
WOD
As Rx’d with strict bar dips unbroken
Ski: 44-41-36=121
Bike: 39-37-32=108
Total cals=229
“Finisher”
800 Meter run=3:20
Wod
1 RC/1 Wall climb each round
10 strict bar dips
Bike: 23/20/21
Ski: 27/23/22
Total cals: 136
800m Row 3:34
WOD w/ alt 4 rope mods & 4 strict pull-ups
Ski: 20/20/21
Bike: 21/21/21
124 calls
800m Run – 4:41
WOD: black band bar dips
Bike: 19, 18, 17
Ski: 20, 18, 13
Total: 105
800M run: 3:53
WOD
2 RC
6 strict ring dips
Bike cals- 31/26/24
Ski cals- 31/28/27
Total- 167 cals
800m run: 4:32
Wod Rx’d w/ Ring dips
Bike= 41+35+29=105
Ski=44+36+22=102
Total=207 cals
800m run
DNF (calf cramp)
Wod
Alternated between Bike and 500m Run
10 one arm ring Rows
10 Strict Press 45#
Cals on Bike (3 rounds) = 83 Cals
Finisher
3:18
Good to have you back Kev- O!
Ditto what Chris said! Great work, Kev O!
So glad my bike partner is back! 😉
WOD mods:
*2 RC at 12′ instead of 15′
*8 Bar Dips instead of 10 (kip)
Bike: 31/30/30 = 91
Ski: 35/32/33 = 100
Total = 191
Finisher 800m = 4:16
Shout out to the studs who all got cramps and still ran faster than me – ha!!
Great job Kev-O – crushed that bike today! thx nicole – fun class!
WOD RX
Ski 34,37,35=106
Bike 31,32,39=102
Total 208
800m crawl
3:40
WOD as Rx’d w/ Strict Ring dips
141 cals
800m run – 3:55
WOD
8 strict pull ups
10 strict bar dips
Bike/ski
18/26/13/20/12/20
4:04 run
Tired and big chilling today. Good job 4:30!
WOD RX
Ring Dips
B 41
S 38
B 33
S 32
B 28
S 23
Finisher
3:05
Wod as rxd
10 Kipping ring dips -all UB
Ski: 34/34/34 = 102
Bike: 30/29/28 = 87
Total: 189 cals
800m run 3:25
WOD RX’d
Ski then bike
42-33-30-22-26-22
Total: 175
800m run
4:38