For max reps
3 Rounds of:
1 Min: Bike for calories
Rest 30 seconds
1 Min: Burpees
Rest 30 seconds
Right into
3 Rounds of:
1 Min: Ski for calories
Rest 30 seconds
1 Min: GHD Sit-ups
Rest 30 seconds
Right into
3 Rounds of:
1 Min: Row for calories
Rest 30 seconds
1 Min: Alternating pistols MRX Jumping air squats
Rest 30 seconds
*Athletes choice on order of machines
Row/jumping squats 150
Bike/burpees 98
Ski/ghd 90
Total 338
Wod RX: cals: 175 / reps 204 – Total: 379 reps
1- Bike- 62 / Burpees 57 reps
2- Ski- 54 / GHDs 70 reps
3-Row- 59/ Pistols 77 reps
Activator
HSW & Lsit
Activator L-sit for 15 secs & HSW 25’
WOD
Bike 39 cals
Burpees 48
Ski 34 cals
GHD 79
Row cals 48
Cossack squats 77
Bike / burpees = 60.8 / 56
Ski / V ups = 40/63
Row / kb swings = 50/71
WOD Rx in this order
Ski 59 cals
GHD 78
Row 59 cals
Pistols 53
Bike 43 cals
Burpees 49
Total cals- 161
Wod Rx’d in following order:
Ski: 25/24/24=73 cals
GHD: 20/20/19= 59
Bike: 55 cals
Burpees: 13/13/13=39
Row: 58 cals
Pistols: 6/10/10=26
Total cals=186
Total reps=124
Wod
Bike 43 cals
Burpees 54
Ski 45 cals
GHD 74
Row 46 cals
Squat jumps 97
(Knee unstable after dubs so no pistols)
1- Bike- 66 / Burpees 41 reps
2- Row- 55 / Jumping Squats 90 reps
3- Ski 56/ GHDs 42 reps
Gymnastics Holds:
Plank & hollow body. Knees up on parallettes
1) Bike- 39 cal/ Burpees 39 reps
2) Row- 45 cal/ Jumping Squats 76 reps
3) Ski- 38 cal/ Alt V-ups 77 reps
Loved this order and movements!
Activator: 5 sets of
Max Handstand Walk:
Max L-Sit: :30, :30, :30, :30, :30
WOD
Bike: 10-10-11 =31
Burpee: 18-18-18 =54
Ski: 11-11-12= 34
GHD: 25-28-27=80
Row: 11-13-13 =37
Cossack squat: 30-32-33= 95
Max cals: 102
Max reps: 229
Wod
Ski 33cals
GHD 10, sit ups 52
Row 36
Squat jumps 69
Bike 27cals
Burpees 30
Skills and Drills
5 Sets of:
30 seconds of handstand hold on wall
30 seconds rest
30 seconds parallette knee raise hold
30 seconds rest
WOD
As Rx’d
Row: 21-25-26=72 cals
Pistols: 22-22-24=68
Bike: 20-19-19=58 cals
Burpee: 20-20-20=60
Ski: 16-20-20=56 cals
GHD: 15-15-15=45
Total cals=186
Total reps=173
Score=359
Skills and Drills
5 Sets of:
Handstand hold on wall/Plank Hold (three Handstand Holds / two Plank Holds)
30 seconds rest
Parallette knee raise hold (two sets w/ :30 – three sets w/ :20)
30 seconds rest
WOD
Row: 20-21-21=62 cals
Jumping Squats: 25-25-26=76
Bike: 16-17-18=51 cals
Burpee: 17-17-17=51
Ski: 17-18-19=55 cals
GHD: 13-14-15=42
Total cals=168
Total reps=169
Score=337
fun one!! Great job noon crew!! Thx Breck
Activator: completed w/
– Wall facing handstands
– knee raise on parallettes
WOD mod (hamstring)
Row/ squat jumps
– 22/35, 22/31, 22/34 = 66/100
Ski/ med ball sit-ups
17/24, 17/24, 18/25 = 52/73
Bike/ step down/up strict burpees
14/14, 16/12, 17/13 = 47/39
Total cals: 165
Total reps: 212
Score: 377
Skills and Drills: A mix of wall-facing/standard holds and knee-hold paralletes.
WOD: Cals/Reps
Bike/Burpee- 15/17- 13/17- 14/18
Ski/GHD- 14/21- 15/21- 16/20
Row/Pistols (w/out the toe-hold)- 18/12- 19/19- 19-12
Cals:143
Reps: 151
Total: 294
Wod. Completed
Didn’t keep track but,
more than 275 / less than 400
Wod. Completed
Didn’t keep track but,
more than 275 / less than 400
Wod Rx’d in following order:
Ski: 69 Cal
GHD: 15/15/12
Bike: 45
Burpees: 18/18/20
Row: 58
Pistols: 6 all three rounds then 6/8/12 jumping squats
7/10/15 ski
15/17/16 burpees
7/10/15 bike
25/26/25 wall ball sit ups
14/11/15 row
29/29/36 15# plate stationary lunges
327 total
110 cals
Row: 18, 19, 18 = 55
Air squats: 41, 43, 41 = 125
Ski: 18, 18, 18 = 54
Anchored Sit ups: 30, 34, 31 = 95
Bike: 14, 12, 12 = 38
Burpees: 10, 12, 15 = 37
404
WOD RX
370 total
Didn’t feel like typing all the reps :/
Bike: 66 (24-22-20)
Burpee: 38 (12-13-13)
Row: 55 (17-19-19)
Jumping squats: 75 (25-25-25)
Ski: 55 (18-19-18)
Med ball sit ups: 72 (23-24-25)
Total: 361
Bike/One arm kick back
105
Run/GHD
200m run
52 GHD
Ski/Jumping Lunges
149
255 clas/repa
Bike: 17/18/13
Burpees: 14/13/13
Row: 15/15/15
Cossack squats: 16/18/18
Ski: 13/13/15
Sit-ups: 20/22/22
Bike 18-17-16=51
Burps 15-15-15=45
–
Ski 15-16-16=47
GHD 15-15-15=45
–
Row 17-19-19=55
Jumping Squats 30-30-35=95
TOTAL – 338
WOD as Rx’d
In written order
Bike: 21/16/17
Burpee: 16/16/16
102 total
Ski: 18/19/16
GHD: 15/15/13
96 total
Row: 15/17/21
Pistols: 9/8/8
78 total
Handstand hold on wall, knee raise on paralletes.
WOD Rx
Bike 18/19/20 = 57
Burpees 16/17/17 = 50
Row 20/21/24 = 65 had a late start on the first round
Pistols 14/14/14 = 42
Ski 19/19/19 = 57
GHD 20/20/18 = 58
Total cals 179
Total reps 150
Skills completed
WOD
Row: 52
Air squats: 94
Ski: 50
GHD: 69
Bike: 46
Burpees: 42
Total cals: 148
Total reps: 205