4 Rounds for max reps:
1 Minute Bike/Ski for calories
30 Second Rest
1 Minute Box Jump Overs
30 Second Rest
1 Minute GHD Sit-ups/Hip Extensions MRX Sit-ups/Supermans
30 Second Rest
*Alternate between Bike/Ski and GHD Sit-ups/Hip Extensions each round for a total of 2 rounds of each.
*Athletes choice on order of exercises.
*Box jump overs must have a step down or completely clear the box.
Bench 5 sets of 10
85# across
WOD Rx
Bike/Ski 57
GHD/ BE 99
BJO 90
Total: 246
Wod RX: 310 reps
Order
Bike(17/17)/bj(28/30)/ghds(21/23)
Ski(17/17)/bj(29/31)/back extensions(40/40)
Bench
2 sets @ 165
3 sets at 175
Bench all sets at 75#
WOD total reps 244
Bike 12/12
GHD 28/29
Box step overs 23/24
Ski 12/11
Back ext 22/23
Box step overs 24/24
E3MOM: Bench press
2×10@165
3×10@175
Wod Rx’d in following order:
GHD: 29+23=52
BJO:26+24+22+23=95
Bike:22+19=41
Back ext: 30+22=52
Ski: 21+17=38
Total=278
Bench Press E3MOM x 5
135# x 10 reps
Went slow on reps. Took about 40 seconds to complete 10 reps. Really felt the burn
WOD w/ air squats (knees)
Ski 18/15=33
Air squats 12/15=27
GHD 30/28=58
Bike 12/13=25
Air squats 20/20=40
Back ext 30/32=62
Total 235
CG Bench
135-135-155-155-155
—
Wod. Rx’d.
249
Bench 85/85/115/115/115
WOD
BJO
26/26/28/25
Bike
12/13
Ski
15/16
Anchored sit ups
35/35/35/34
300 total reps
Bench. 1x 115. 4×135
I
Wod. 172
Bench: 10-10-10-10-10 (60%)
90-90-90-90-90
WODrx’d:
Ski: 16-10 =26
GHD: 32-26 =58
BJO: 31-24 = 55
Bike: 12-8 =20
BE: 30-31 =61
BJO: 25-24 = 49
Total =269
Bench Press
E3MOM
5 Sets of 10@135#
(did one rep every six seconds so each set of ten took one minute)
WOD
As Rx’d
BJO’s: 32-30=62
GHD: 25-26=51
Bike: 18-16=34
BJO’s: 31-30=61
Hip Ext: 30-30=60
Ski: 20-18=38
Total score=306
Activator/Strength: E3MOM – 5rds
10 Bench – 95/95/105/105/115
100m run
5 Dball Overs (100#)
1 Peek at the eclipse
WOD
As Rx’d
BJO’s: 21-20=41
GHD: 17-18=35
Bike: 16-17=33
BJO’s: 20-17=37
Hip Ext: 20-23=43
Ski: 17-17=34
Total score=223
fun class!! thx breck!
Bench press 3@155 2@175
WOD RX 270 reps
Ski- 24, 20
GHD- 24,20
Box jump overs- 21,20,20,18
Hip extensions- 30, 30
Bike- 24,19
Strength 5 x sets of 10 bench press
155, 4 x 165
WOD
Bike 18, 16
Box J 20, 20
GHD 26, 26
Ski 17, 17
Box J 20, 22
Hip E 40, 37
Total = 279
Bench Press
E3MOM
10-10-10-10-10
55-60-65-65-65
WOD Rx
Total Reps 210
BJ 21-18
GHD 19-18
BIKE 11- 12
BJ 18-18
HIP EXT 25 26
SKI 12 12
Strength 155 for all
WOD
Bike 18, 20
Box step ups 22 each round
GHDs 20 each round
Bench: 95-100-100-100-100
Bike: 19/18
Ski: 18/17
Box step ups: 19
Ghd: 21/23
HE: 35/35
262
Strength
#155 for all
WOD
Bike/Ski: 22-18-19-17 / 76
GHD/Hip E: 26-25-24-24 / 99
BJO: 41-38-39-45 / 163
Total: 338
Bench
2 sets of 10 @65
3 sets of 10 @ 95
—
BJ – 25/23
GHD – 25/21
Bike – 21/20
BJ – 24/21
Hip Ext – 30/27
Ski – 16/18
Total = 271
WOD
As Rx’d
Ski: 22-20 = 42
Bike: 20-20 = 40
BJO: 18-18-18-19 = 73
Sit ups: 26-30 = 56
Hip extension: 20-21 = 41
Total = 252
Bench all sets at 55#
WOD total reps = 231
Bike 9/9
GHD 20/25
Box step overs 20/23
Ski 9/10
Back ext 30/30
Box step overs 23/23
Bench 105# for 4 rounds- skipped 5th round
WOD Rx
Ski: 22-19 = 41
BJO (all with step down): 33-30-30-28 = 121
GHD: 30-27= 57
Bike: 16-16= 32
Hip extension: 29-28 = 57
Total = 308
Bench Press Revers Pyramid
10@205(9)
10@185(9)
10@165(7)
10@145(9)
10@135(9)
Should’ve started at 185
Ski: 20-16, Bike: 15-10
Box Jump Overs: 20-20-19-16
GHD: 21-17, Hip Ext: 30-23
Total: 227
Strength
8@225
10@205
10@185
10@165
10@165
WOD as Rx’d
Ski: 22/19
BJO: 23/21/20/20
GHD sit up: 22/20
Bike: 20/15
Back extension: 25/24
Total: 251
Bench at 85#
Ski: 14-14
Glute bridges (30# DB): 27-30
20” step overs: 17-16-16-16
Bike: 13.7-13.7 (counting every bit)
Anchored sit-ups: 28-30
Total: 235.4
3 mile run
Bench
10@ 95-105-110-115-120
Wod as rxd
328 reps
BJO step down: 33-32
Ghd: 30-30
Ski: 16-15
Bjo: 33-33
Back ext: 36-37
Bike: 16-17
328
Strength: Bench Press
5×10@165
WOD Rx’d
GHD/ EXT: 30/30, 22/27
Box Jumps: 23/20, 20/16
Ski/Bike: 20/19, 19/22
Total: 268
CORBIN
Strength: BP
Sets of 10 @ 35-55-55-55-65
WOD Rx’d
Ski/Bike: 14/15, 8/12
Box Jumps: 25/23, 25/13
GHD/ EXT: 13/21, 7/36
Total: 212