1 Round for max reps of of:
Tabata (8 intervals) Sit-ups or GHD sit-ups
Tabata (8 intervals) Bike (calories)
Tabata (8 intervals) Hip Extensions
Tabata (8 intervals) Ski (calories)
*Athletes choice on exercise to start with.
4 Minute rest from final tabata, then:
For time:
50’ Double KB/DB OH Lunge
50’ Double KB/DB Front Rack Lunge
50’ Double KB/DB Farmers Carry Lunge
*Lunge steps are in 25’ sections.
*25’ sections should be unbroken.
*Athletes choice on load.
This Saturday, August 3rd and Saturday, August 10th, Open Gym will only be offered from 10:00am-11:00am.
Wod RX: 281 reps
GHD: 80
10X8
Bike cals: 50
Back extension: 104
10/15/15/15/10/15/12/12
Ski Cals: 47
Finisher with #50lbs : 3:03
GHD 25
Ski 31 cal
Hip extensions 25
Bike 20 cal
25 lbs 8:31
Activator completed as written
Tabatas in following order:
GHD=56
Ski=58
Hip Ext=62
Bike=61
Wod Rx’d (55# KB’s)
4:30
Tabatas total=237
Bike 44
GHD 57
Ski 37
Back extensions 77
Total: 215
Finisher w/ 45# KB
DB KB OH Lunge
DB KB FRONT (not back) Rack Lunge
DB KB Farners Carry
4:39
WOD total reps = 281
bike – 60
GHD – 63
ski – 46
Back ext – 112
Lunges with 50# DB = 4:23
bike – 46
GHD – 32
ski – 41
Back ext – 53
Lunges with 50# DB’s = 2:57
Tabata in this order
Ski = 26
GHD S/U = 45
Bike = 21
Hip ext = 60
Total = 152
WOD w/20’s
4:19
Tabata
GHD 83
Bike 36
Back extensions 41
Ski 33
Total 193
Lunges w/ 25# db 4:05
Tabata
Bike: 35
GHD: 80
Ski: 31
Back Extension: (6) intervals 60
WOD 25#’s: 2:45
Wod with sit ups. 164
Carrie’s with 5 lbs
Pre Wod mile. 12:08
Back Ext.: 98
Ski: 47
Sit Ups (anchored): 98
Bike: 43
Total: 286
Finisher:
DB OH Lunge (25# db’s)
DB Front Rack Lunge (35# db’s)
DB Farmers Carry (35# db’s)
4:39
thx breck – fun class!
WOD:
GHD Situps: 34
Ski: 45
Bike: 37
Back Ext: 64
Total 180
Finisher: walk a mile
Activator completed as written with 50#DB’s
Tabatas in following order:
Hip Ext=96
Bike=51
GHD=59
Ski=52
Total=258
WOD
As Rx’d with 50#DB’s
All 50′ DB Lunges unbroken
3:14
WOD
12 sit ups per round
40 ski cals
Did a few back extensions, ran a 200m, rested a little
37 cal bike
Finished with 30#s
2:24
Activator completed as written with 20# kbs
Tabatas in following order:
Ghd=72
Ski=44
Hip ext=80
Bike=32.33
Total=228
WOD
As Rx’d w/45#
OH Lunges unbroken
4:44
Wod
GHD – 56
Ski – 50
Hip – 66
Bike – 46 whoa!
OH lunges w/ 35 KB
Other lunges with 53 KB
4:04
Hip Ext: 88
Bike: 43
Anchored Sit Ups: 69
Ski: 37
Total: 237
Lunges w 40#
4:12
Bike : 58
GHD : 67
Hip Ext : 50
Ski : 39
Finisher w/70lb KB’s
5:28
Wod
GHD – 67
Ski – 38
Hip ext. – 90
Bike – 34
Lunges w/ 50# dumbbells
All farmers carry
3:52
WOD RX’d
In the following order
Ski: 63
Bike: 56
Back extension: 80
GHD sit-ups: 67
Total: 266
Finisher W/ 35# KB
5:45