10 Rounds of:
Every 2 minutes for time complete:
15 Box jump overs 24/20” MRX 20/18”
15/12 Calorie bike or ski
(5 rounds consecutive on each machine; athletes choice on machine to start with)
*step down is required on box jump overs.
*no rest between rounds (start new round every 2 minutes).
*score is slowest interval on both ski and bike combined.
Wod RX: Slowest Score 1:27
Bike
1- 1:11
2- 1:10
3- 1:10
4- 1:11
5- 1:18
Ski
6- 1:27
7- 1:17
8- 1:20
9- 1:21
10- 1:14
Activator
3 Chest to Bar / 7 Push ups
Activator
3 Strict Pull UPs / 7 Push ups
WOD RX’d
Slowest Round-1:39
Activator 5 pull-ups + 5 push-ups
WOD slowest round 1:39
12 box step overs + 12 cals
Bike
1:39
1:29
1:22
1:19
1:18
Ski
1:32
1:24
1:26
1:21
1:20
Gymnastics Training
EMOM for 10 minutes
5 Strict Pull-ups + 10 Push-ups
WOD
As Rx’d
Bike: 1:26-1:16-1:17-1:18-1:20 (slowest=1:26)
Ski: 1:19-1:19-1:17-1:17-1:18 (slowest=1:19)
Combined slowest times=2:45
EMOM for 10 minutes
5 Strict Pull-ups + 10 Push-ups
WOD RX
1:39 (bike)
Gymnastics training:
5 rep pull-up mix: butterfly, C2B
5 push-ups
WOD
15 BJO
Stopped at minute 1:30 each time
Bike accumulated: 42 cals
Ski accumulated: 50 cals
Fun class! Thanks Nicole!
EMOM for 10 minutes
2 Strict Pull-ups + 5 Push-ups
WOD Rx in this order:
Ski: 1:02-1:02-1:03-1:04-1:06 (slowest=1:06)
Bike: 1:09-1:14-1:20-1:22-1:18 (slowest=1:22)
Slowest overall- 1:22(bike)
Combined slowest times=2:27
Great pic camper and dylan – two studs!
EMOM for 10 minutes
3 butterfly C2B + 5 slow descent/ascent push ups
WOD 12 BJO’s & 12 Cals (not feeling 100% today….)
Slowest on bike: 1:18
Slowest on ski: 1:23
Slowest overall- 1:23(ski)
Combined slowest times=2:41
great job nooners!! thx nicole
Gymnastics Training
EMOM for 10 minutes
5 Strict Pull-ups + 10 Push-ups
WOD
As Rx’d
Bike: 1:27-1:25-1:25-1:26-1:30 (slowest=1:30)
Ski: 1:30-1:37-1:40-1:43-1:39 (slowest=1:43
Combined slowest times=3:13
(If I had to do over, ski first)
Gymnastics Training
EMOM for 10 minutes
5 Strict Pull-ups + 10 Push-ups
WOD
As Rx’d
Bike: 1:09-1:09-1:09-1:09-1:10 (slowest=1:10)
Ski: 1:13-1:13-1:16-1:21-1:19 (slowest=1:21)
Combined slowest times=2:31
Training EMOM for 10
5 – 55# DB High Pull
5 – single arm up down
Wod
15 Box jump overs
8 cal – Ski/bike
Had a little over 30 secs rest each round.
6 miles in am
Gymnastics session EMOM for 10
5 strict pull-ups + 10 push-ups completed
Wod as rxd
Bike
1:18, 1:23, 1:21, 1:22, 1:19
Row (no ski at home)
1:11, 1:07, 1:04, 1:07, 1:06
1:23 + 1:11 = 2:34
WOD solo b/n classes
10 Box Jump overs/10 cals
Bike: 1:30
Ski: 1:20
2:50
Active recovery day
3 strict pull up, 7 push ups
WOD 12 box jump overs (did first 6 rounds then step ups. Back started hurting)
10 cals
Activator
5 kipping PU, 5 burpees
WOD as Rx’d bike then ski
1. 1:41
2. 1:42 (slowest)
3. 1:37
4. 1:41
5. 1:40
6. 1:32
7. 1:39
8. 1:40
9. 1:39
10. 1:29