Every 4 minutes for 6 rounds, complete:
40 Double unders MRX Heavy Rope Singles
20 Calorie bike or ski (do 3 of each, alternating) MRX 15 Calories
10 Kettlebell snatches (5 right arm, 5 left arm)
Men: 55#KB Rx+70#
Women: 35#KB Rx+55#
Every 4 minutes for 6 rounds, complete:
40 Double unders MRX Heavy Rope Singles
20 Calorie bike or ski (do 3 of each, alternating) MRX 15 Calories
10 Kettlebell snatches (5 right arm, 5 left arm)
Men: 55#KB Rx+70#
Women: 35#KB Rx+55#
KBS snatch
3/3@ 45-55-55-55
Wod rx +
Ski:
2:22, 2:30, 2:38
Bike:
2:35, 2:39, 2:47
Woof, smoked me
20, 25, 30, talked
Rx bike/ski: 2:20, 2:18, 2:23, 2:15, 2:23, 2:22
6 Kb snatches (3 each arm)
35-35-45-55
WOD Rx
Ski:
1:45/2:00/2:05
Bike:
1:59/2:05/2:06
Total time: 12:00
E2MOM 6 Kb snatches (3 each arm)
53-70-80-96 (1 each arm)
WOD Rx
Ski:
1:43/1:46/1:50
Bike:
1:47/1:47/1:50
Total time: 10:43
KB Snatches 30/35/35/35
WOD
8 burpees
15 cals on bike/ski
10 KB snatches 30#
Bike
2:26
2:19
2:12
Ski
2:25
2:15
2:12
KB snatches 55/55/55/55
Wod Rx
Bike
2:01/1:58/2:10
Ski
2:01/2:24/2:00
E2MOM 6 kb snatches (3 each arm)
55-55-70-80-80
WOD double/single for DUs, unbroken last four rounds (figured out breathing)
55# kb, averaged around 2:25 to 2:30 each round
KB snatches
35-35-45-55
Wod
Subbed 8 burpees for dubs
Ski: 2:18, 2:15, 2:17
Bike (hardest) 2:29, 2:40, 2:37
Happy birthday, Steph Fielder!!
Strength
6@55,70,80,96
Wod RX
Ski-1:47,1:43,1:43
Bike- 1:42,1:42,1:43
On snatch. 35 45 55 70 got all on right none on left
Wod w 35 lb kb. 30 dubs 15 cal ski 10 cal bike: 2:45 ish each round
Strength
Full cleans from the ground
70 / 75 / 80 / 100
WOD
Bike / 200m run
70# full cleans
1:44
1:37
1:43
1:39
1:44
1:38
DB snatches
40/40/50/50
Wod mods (DU’s were rx)
*15 cals
*50# DB Snatch in place of KB
BIKE: 1:48 – 1:45 – 1:54
SKI: 1:49 – 1:59 – 2:03
DB strong….lol!! fun class – thx breck
Strength
KB Snatch (3 Right arm, 3 Left arm)
E2MOM
70/80/70/70
WOD
Rx+
Everything unbroken
1: Bike-2:08
2: Ski-2:08
3: Bike-2:09
4: Ski-2:14
5: Bike-2:23
6: Ski-2:18
Total time: 13:20
KB Snatches all w/20#
WOD
40 singles
15 cals on bike/ski
10 KB snatches 20#
Ski
2:34*
2:30
2:36
Bike
2:43*
2:53
3:03
*did 12 snatches first 2 rds
WOD rx except 12 cal bike because of who I am as a person
KB Snatches 6 unbroken 3/arm
62-70-80-105
Wod rx+
Bike 2:04
Ski 1:56
Bike 2:24
Ski 2:40
Bike 2:40
Ski 2:33
Unbroken reps
Total time 14:16
DB snatches up to 80#
Wod RX
Ski
1:48/1:55/2:02
Bike
1:50/1:48/2:02
DB snatches up to 80#
—
WOD. Subbed 10 GHD’s each round for the dubs
Slowest – 2:32
Fastest – 1:57
At home – Ibex leg day:
DL 4×6 (160-175-185-195)
Bulgarian split squats (50)
Heels elevated goblet squats 4×14 (25# DB)
Monster band kick backs
Calf raises
12 min AMRAP
10 barbell curls
10 bent over row
10 strict press
2:00 row for calories
20 alt renegade row (20#)
20 push ups on DBs
20 sit ups
2:00 bike for calories
1 minute wall sit
1 minute plank hold
1 rd – 26 cal row / 18 cal bike
KB snatches
55/55/60/70
Wod rx
Bike
1:53-2:06-2:31
Ski
2:00-2:24-2:02
Strength: up to 80#
Wod
40 singles first round, 60 singles after that
everything else rx
bike(first) – 2:02/2:09/2:31
ski – 2:07/2:18/2:33
Strength
6@55,70,80,96
Wod RX
Bike- 1:29,1:55,1:55
Ski-2:01,1:55,2:27
*cramped up on last round*
WOD RX
2:36
2:17
2:49
2:46
3:12
2:50