4 Rounds for max reps of:
3 Minute AMRAP:
25/20 Calorie Bike or Ski (alternate rounds) MRX 20/16
10 Right Arm DB Snatches 50/35# MRX 45/30#
10 Left Arm DB Snatches
Max Reps Double Unders MRX Heavy rope single unders
Rest 1 minute b/w rounds and after last round, then do “Finisher”:
“Finisher”
1 Minute Max Calorie Bike or Ski
1 Minute Rest
1 Minute Max Calorie Ski or Bike (opposite)
15#
Ski/Bike: 80, 72, 68, 11
13,13
Wod RX: 179 DUs
Bike: 69
Ski: 28
Bike: 31
Ski: 51
Finisher: 38.5 cals
Bike: 21.5
Ski: 17
WOD as RX’d: 15 Dubs
Bike: 10
Ski: 2
Bike: 0
Ski: 3
Finisher: 39 cals
Bike: 19
Ski: 20
Strength DB squat snatch
30/35/40/50
WOD w/ 30# DB
16 cals bike/ski
10 R arm snatch
10 L arm snatch
Max GHD 17/16/15/10
Then Max bike/ski cals 11/12
Great job on the DB Squat Snatch Jess! Impressive!
Queen of DB squat snatch!!
Queen
4 Rounds for max reps of:
3 Minute AMRAP:
25/20 Calorie Bike or Ski (alternate rounds) MRX 20/16
10 Right Arm DB Snatches 50/35# MRX 45/30#
10 Left Arm DB Snatches
Max Reps Double Unders MRX Heavy rope single unders
Started with Bike – 51, 59, 39,61 = 210
“Finisher”
1 Minute Max Calorie Bike – 19
1 Minute Max Calorie Ski – 23
Strength DB squat snatch
25/35/35/50
Wod RX: 90 DUs
Ski: 50-10
Bike: 30-0
Finisher
Ski 15
Bike 16
RX – got to jump rope every round
Finisher
Ski 18
Bike 25
DB squat snatch
5 each arm @ 50,55,65,70
Wod RX
Ski 41,56
Bike 45,38
Total 180
Finisher
Bike 22 cals
Ski 21 cals
Strength
Alec and I knocked out some 15lb dumbbells
WOD RX:
Ski: 45-41
Bike: 7-4
97 total reps
Used finisher as cool down
4 Sets of:
5 DB Squat Snatch Right Arm
5 DB Squat Snatch Left Arm
E2:30MOM
All 4 sets with 50# DB
WOD
As Rx’d
1: Bike-49 Cals (1 miss)
2: Ski-40 Cals (3 misses)
3: Bike-47 Cals (unbroken)
4: Ski-50 Cals (unbroken)
Total DU’s=186
“Finisher”
Bike-21 Cals
Ski-20 Cals
Total Cals=41
Overall score=227
WOD Rx’d: bike/ski;
Round 1) 35
Round 2) 25
Mrx’d:
Round 3) 15
Round 4) 30
Total: 105 Double-Unders
Finisher: 21.72 cals
Bike: 9.72; Ski: 12
Strength
All @35
Legs can barely bend from Tuesday…
WOD
90 / 72 / 55 / 50
Total: 267
Strength – all w/ 10# DB – this is not my best lift
WOD w/ 35# DB’s and 20cals on machines
Bike: 50 dubs
Ski: 50 dubs
Bike: 40 dubs
Ski: 41 dubs
Total: 181
Finisher: Bike 16 – Ski 17 (Total 33)
…lot of mental fortitude today – thx nicole – great class today!
4 Sets of:
10 DB Squat Snatch (5 each Arm)
30-30-35-35
WOD Rx
1: ski- 84
2: bike-61
3: ski- 64
4: bike- 41
Total DU’s= 250
“Finisher” in this order
Ski-20 Cals
Bike-16 Cals
Total Cals= 36 cals
Overall score: 286
Terrible- absolutely terrible.
Amazing as usual!!
4 Sets of:
5 DB Squat Snatch Right Arm
5 DB Squat Snatch Left Arm
E2:30MOM
20/30/40/50
WOD
As Rx’d
1: Bike-77 dubs (unbroken)
2: Ski-50 dubs (1 miss)
3: Bike-50 dubs (unbroken)
4: Ski-34 dubs (unbroken)
Total DU’s=211
“Finisher”
Bike-22 Cals
Ski-21 Cals
Total Cals=43
Overall score=254
WOD 16 cal, w/20#, & single unders
Ski/Bike: 53/40/47/50
Finisher
Ski – 16
Bike -12
Wod RX weight and 20 cals
Subbed GHD for dubs
Ski/bike/ski/bike
15/12/17/13
Finisher
15/15
5 mile run in am
Home session
5 L and 5 R arm squat snatches
25-35-35-35
Wod as rxd
Row * (no ski at home): 80, 75
Bike: 55, 50
Total: 260 dubs
“Finisher”
Row: 21 cals
Bike: 17.2 cals
Total: 38 cals
Overall: 298
Strength: 50# DB on all sets
WOD Rx w/ cross-overs: 62
Finisher: 30 cals total.
First two rounds as RXd
7 dubs
Last two rounds dropped to 21 cals on machines
1 dub
8 dubs total = Dumpster fire
Finisher – 30 cals
WOD 12 cal bike
10 S2O DU 35#
264 DU
25 bike finisher
Did 80 DB snatches at eclipse yesterday. Back is giving rhabdo as the young folks would say
WOD Rx’d (ski/bike)
49
28
24
11
Total Dubs: 112
Finisher:
Ski- 18
Bike- 21
Total Cals: 39
Overall score: 151
WOD Rx’d (ski/bike)
58
42
20
6 – yep!
Finisher
16 ski
20 bike
Strength –
All 10# – better then ive been but thats not saying much
Wod
20 cals
50#
singles
60 – bike
60 – ski
54 – bike
46 – ski
bike 14
ski – 16
Wod RX
175
Finisher
Bike 20 cals
Ski 20 cals
Total weakness for me; the lack of shoulder flexibility is real and exposed on this movement
All rounds w/15# DB
WOD Rx but row instead of ski (no ski at home)
Bike/row/bike/row
DUs: 30 all rounds (last round only unbroken)
Total DUs: 120
Finisher
Bike: 17.1
Row: 17
300m cooldown walk
Abs
Did this Friday at home.
Went to Cowgirl softball fall game!
Friday at home
Strength w/20#
Mod Wod
25# DB
16 cal row / 12 cal bike
10-6-10-15 dubs
Row: 13
Bike: 12.2
Left tricep tendinitis. Completed 2 rds and 4/10 on 3rd round and skipped left arm on 4th rd.