For time:
21-15-9 reps of:
Ski (calories)
Sandbag box step ups
then
1 Mile run
then
21-15-9 reps of:
Bike (calories)
Sandbag hang squat cleans
Men: 80# Sandbag 20” box
Women: 50# Sandbag 20” box
*Athletes choice on which couplet to start with.
For time:
21-15-9 reps of:
Ski (calories)
Sandbag box step ups
then
1 Mile run
then
21-15-9 reps of:
Bike (calories)
Sandbag hang squat cleans
Men: 80# Sandbag 20” box
Women: 50# Sandbag 20” box
*Athletes choice on which couplet to start with.
Wod Rx’d: ski then bike
20:28
Wod woman’s rx
29:41
Bike first
Wod RX
21:01
Did last Saturdays Murph prep with 4/8/12 in 30:21
Goal was 30 minutes with butterflies and unbroken pushups. First time trying butterflies in a vest and it went surprisingly well.
Wod Rx
Ski then bike
22:28
Wod with 80# bag, lunges and front squats.
26:07
Bristow Wildflower 5km with Berlyn
Both of our time: 27:55
Harper took overall winner of the fun run.
Bike – hang squat clean – 2 bladders
Run
Ski – 18” step ups (15-9-6)
36:54
Only had 50/100/150 sandbags, so used the 50#
Wod w/ 50# sand bag, row, bike, and full sandbag squat cleans
29:55
WOD Rx
28:52
Ski then bike
Abs