3 Rounds for reps of:
1 Minute: Ski for calories
1 Minute: Bench Press 115/75# Rx+135/85# MRX 95/65#
1 Minute: Rest
1 Minute: Bike for calories
1 Minute: Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
1 Minute: Rest
3 Rounds for reps of:
1 Minute: Ski for calories
1 Minute: Bench Press 115/75# Rx+135/85# MRX 95/65#
1 Minute: Rest
1 Minute: Bike for calories
1 Minute: Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
1 Minute: Rest
Bench press w 3 second down + 3 sec hold
3@ 95-105-115-120-125
Wod as rxd
Ski: 15-16-16(47)
Bench: 25-24-23 (72)
Bike: 16-15-18 (49)
KBS: 30-31-31 (92)
Total: 260
Bench: 75, 80, 85, 85, 85
WOD:
Bike: 9, 9, 10
KBS: 25, 27, 27
Ski; 11, 11, 13
65# Bench: 21, 21, 19
203 total reps
Wod RX: 253 reps
Bike- 21/17/15
KBS- 28/28/29
Ski: 18/18/18
Bench: 23/20/18
Strength
135/165/185/205/205
Bench Press: 3-3-3-3-3
E2:30MOM *3 sec descent 3 sec hold at chest
85-105-115-120-120
WOD
Bike: 11-12-13
KB: 24-20-20
Ski: 12-12-13
Bench #75: 15
Bench #55: 20-15
Bench 75/85/95/95/95
WOD 65# bench 35# kb
Ski 12/13/12
Bench 16/16/14
Bike 13/13/13
KBS 25/25/23
Bench 75-85-95-105-105
Wod RX
Bike 13-13-14
Kbs 26-25-25
Ski 13-15-15
Bench 19-18-15
E2:30MOM:
Bench press w 3 second down + 3 sec hold
3@ 135-165-185-205-205
Wod as rxd
Ski: 21/20/18=59
Bench: 26/20/15=61
Bike: 20/20/18=58
KBS: 28/25/27=80
Total= 258
BP 3 sec down the sec pause
WOD w/ 115# bench and 55# kb
Ski 16 14 14
Bench 20 17 15
Bike 15 12 14
KB swing 21 22 23
Total 201
Bench DB 55# x 5
Tempo
–
Wod =238
45 # db on bench
E2:30MOM:
Bench press w 3 second down + 3 sec hold
3@ 135-165-185-205-205
WOD RX
Ski 19 19 18 = 56
Bench 20 17 14 = 51
Bike 22 21 22 = 65
KB 27 26 25 = 78
Total = 250
Bench
185/185/205/205/215
Wod Rx: 238 total reps
Ski: 21/20/24
Bench: 21/15/14
Bike: 21/19/19
KB swing: 24/20/20
2:30MOM:
Bench press w 3 second down + 3 sec hold
3@ 115-135-155-175-195#
WOD
As Rx’d in the following order
Bike: 20-20-18=58
KB: 28-28-28=84
Ski: 15-15-15=45
Bench: 34-28-22=84
Total=271
Bench
185,185,205,205,215
Wod RX
Bike 20,18,18=56
KBS 25,28,26=79
Ski 15,15,15=45
Bench 30,29,25=84
Total reps 264
Bench 55-60-65-70-70
WOD w/55# bench, 25#kb
Ski 10 10 11 = 31
Bench 12 13 11 = 36
Bike 9 9 9 = 27
Kbs 25 26 27 = 78
Total = 172
Strength/Activator: E2:30MOM – 5rds
-3 BP Descent/Hold (85# 1st set – 105# remaining sets)
-16 Alternating Jumping Lunges
*shout out to NB – thx for joining in on that fun 🙂
Wod w/ 85# BP – Rx KB (55#)
Ski: 17-17-17 (51)
Bench: 25-21-18 (64)
Bike: 18-18-16 (52)
KBS: 28-24-22 (74)
Total Reps: 241
fun class – thx breck!
E2:30MOM:
3 bench press w 3 second down + 3 sec hold
195-215-225-235-245
Wod RX
Bike 19-21-19
KBS 21-21-18
Ski 20-17-16
Bench 21-20-15
Total reps 228
Strength: Bench Press 5×3 tempo.
145-165-185-205-225
WOD Rx’d
Ski: 21-19-18
BP: 28-25-19
Bike: 19-18-17
KBS: 24-23-23
Total: 254 reps
Strength
All sets at 95#
WOD
55# Kb
95# bench
Ski – 22,20,18 =60
Bench – 25,21,16 – 62
Bike – 22,22,19 – 63
Kb – 25,21,20 – 66
Total – 251
Strength up to 125#
WOD rx
Ski 16/16/15
Bench 23/23/22
Bike 12/14/11
KBS 26/25/24
227 reps
Strength:
185-205-205-225-225
Wod rx, ski first
17/22/17/22
18/21/16/20
16/20/15/20
224 reps
Strength -135/155/175/185/205
Wod Rx
(Started with bike kb)
bike – 55
kb – 63
ski – 48
bench – 44
total – 210
Won’t be here Thursday, so subbed Thursday WOD for today’s strength.
17-6-6-4-4-3-3-2-1-2 = 48 total TtB
3 min rest
Today’s WOD
Bike 9-11-11
KB 28-24-21
Ski 14-13-14
Bench 15-15-13
Total – 187
Pause bench
155-155-155-175-175
—
WOD. Rxd.
215
Strength up to 155#
WOD rx
Ski 16/16/16
Bench 14/13/12
Bike 13/14/14
KBS 20/18/18
184 reps
WOD RX+
252
Ski: 20/20/14
Bench: 20/13/12
Bike: 22/21/16
KB Swings: 30/23/20
231 reps