For time:
800 Meter run
40 Deadlifts 135/95# Rx+155/105# MRX 115/80#
600 Meter run
30 Deadlifts
400 Meter run
20 Deadlifts
200 Meter run
10 Deadlifts
For time:
800 Meter run
40 Deadlifts 135/95# Rx+155/105# MRX 115/80#
600 Meter run
30 Deadlifts
400 Meter run
20 Deadlifts
200 Meter run
10 Deadlifts
Gymnastics Training
EMOM for 10 minutes
1 Strict Ring MU into Ring Dips (didn’t count 1st MU as a dip)
Rounds 1-5 were strict ring dips
10-10-8-5-5
Rounds 6-10 were kipping ring dips
5-5-5-5-5
Total dips=63
WOD
As Rx’d
Everything unbroken
Time: 14:24
5 strict
RX+ 12:00
Wod RX: 11:15
Activator
10 sets of 5 strict dips on rings
EMOM for 10 mins:
2×6 strict ring dips
7×1 RMU into 6 strict dips
1×1 RMU into 4 strict dips
WOD
As Rx’d
Everything unbroken
Time: 13:35
Kipping RMU’s
5 dips emom w/ orange band
WOD w/ bike & 85# 12:40
Wod rx’d
13:57
Gymnastics
10 sets of 5 strict ring dips
Gymnastics: strict bar dips
5,6,7,8,9,10,11,12,13,8
Wod:
Bike 2000m,1500m,1000m,500m
135lb DL all unbroken
12:05
WOD RX unbroken
16:25
Gymnastics
4 rounds of 5 strict, 6 rounds of 4 strict (Some of those were broken up)
WOD
17:22 rx unbroken on the DL. Took the running easy because of my knee from my run yesterday,
Gymnastics Training
EMOM for 10 minutes
5 Strict bar dips
WOD
As Rx’d
Time: 11:35
Bar dips w/1” band 6-8 ea rd
WOD w/bike & 85#
14:54
Gymnastics training
5 rounds with 8 reps
5 rounds with 5 reps
Used red band
WOD
95 lbs
17:02
Gymnastics Training
EMOM for 10 minutes
Rounds 1-7: 8 strict bar dips
Rounds 8-10: 5 strict bar dips
WOD
As Rx’d
Time: 17:15
Gymnastics Training
EMOM for 10 minutes
1 Strict Ring MU into Ring Dips (didn’t count 1st MU as a dip)
Rounds 1-6 strict ring dips: 5-5-5-5-5-3
Round 7: 2 strict +1 kip
8-10 kipping: 2-3-3
Total dips=39
WOD
As Rx’d
Everything unbroken
Time: 14:18
Strict ring dip EMOM
Started with sets of 5, dropped to sets 9f 3 last 5 minutes
Wod RX weight with bike
11:54
Wod. W 2000, 1500, 1000 and 500 m ab with 95 lb deadlifts: 15:35
Rx 14:09
Bar dips: EMOM, no band
6 rounds @ 5 reps
4 rounds @ 3 reps
WOD: As RX’d @ 135#
18:01
5 mile run in am
Gymnastics
1 false grip RMU (tried to be as strict as I could) into 5 ring drips
Managed to complete all 10 rounds
Wod rx +
11:15
Unbroken
Gymnastics
7 rounds: 3 strict ring dips
3 rounds: Kipping ring MU (2 rounds with dips, one round without)
WOD Rx
13:31
DL unbroken
Gymnastics
5 rounds: 1 RMU (thx jaimers)
5 rounds: 4 strict bar dips
WOD Rx
15:38
DL’s 25/15, 20/10, 20, 10
fun class – thx breck!
Strict bar dips
5 reps then some 3s and then 4s then finished with 3s
WOD Rx+
15:46
Unbroken
Abs
Activator
60 strict ring dips
Wod RX
13:14
EMOM for 10 mins:
5 strict ring dips
WOD
As Rx’d
Time: 13:21
Strict Ring Dips w/ 2 second hold at the bottom
Rds 1-6 – 5 reps
7-10 – 4 reps
Wod RX
14:13
WOD as Rx’d
16:10
Emom for 10min
1 Sand Bag over shoulder @200lbs
Wod RX’d runs 185lbs for DL
14:02
Unbroken DL
Activator:
5 strict bar dips
Wod
Rx
17:22
DB strict press for activator
Mod wod
Ski erg
75# DL (elevated on 15’s)
(15/15/10-12/10/8-12/8-10)
19:10