For time:
60 Sit-ups or 40 GHD Sit-ups
500 Meter row
45 Sit-ups or 30 GHD Sit-ups
1000 Meter row
30 Sit-ups or 20 GHD Sit-ups
2000 Meter row
15 Sit-ups or 10 GHD Sit-ups
For time:
60 Sit-ups or 40 GHD Sit-ups
500 Meter row
45 Sit-ups or 30 GHD Sit-ups
1000 Meter row
30 Sit-ups or 20 GHD Sit-ups
2000 Meter row
15 Sit-ups or 10 GHD Sit-ups
Strength: Strict Ring Pullups+Parallette Dips
WOD: 24:42 w/GHD
Activator:
EMOM 10
3 strict pull ups and 3 dips
WOD: As RX’d
22:43
25:58 Rx – situps
Home session
Wod rx w/ GHDs
20:14
Right into strength..
10EMOM 5 strict pull-ups 5 strict dips
maintained for 4 rounds then turned into amrap remaining
Activator:
EMOM 10
5 strict pull ups and 5 strict dips
WOD: As RX’d w/GHDs
19:55
Skills:
3-4 strict pull-ups each round
Added some strict ring dips in there a couple rounds
WOD Rx
18:44
Sit-ups
EMOM for 10 mins:
1 RMU into 3 strict dips
Wod Rx’d w/sit ups
18:54
*Rower never shut off. 1:56.3 overall pace
Gymnastics training
Worked on false grip and showing full extension at the bottom. Goofed off the rest of the time
WOD RX w/ Military GHD’s
23:43
EMOM for 10mins
5 PUs & 5 dips
Wod RX
22:02
EMOM for 10 mins:
Min 1-3 3 ring pull ups 1 RMU into 3 strict dips
Min 4-5 2 ring pull-ups 1 RMU into 3 strict dips
Min 6-10 1 RMU into 3 strict dips
Wod Rx’d w/GHDs
18:42
wod rx GHD – 23:30
EMOM for 10 mins:
5 kipping pull-ups & 5 strict bar dips
Wod Rx (anchored sit-ups)
24:22
Strength/gymnastics
4 RMU + 3 dips, failed a few RMU + 3 dips on rings. Need to work on extending at bottom of RMU
WOD with GHD 20:56
Strength – emom 10 rounds 3 strict pull ups, 3 strict bar dips
WOD : 20:14 RX with sit ups
Skills & Gymnastics: EMOM 10 minutes
2 False Grip Ring Pull-ups into 1 Ring Muscle-up into 2 Ring Dips
WODrx+ 21:17
Strength
Rounds 1-4 3 strict pull-ups 1 strict dip
Rounds 5-10 2 pull-ups 1 dip
WOD RX+ 24:29
60 GHD
500m row
45 GHD
1000m row
30 GHD
2000m row
15 GHD
@ Chris Butterfield Breck said this was RX+
Strength
Negative pull-up and 5 orange banded dips
WOD
23:40 with anchored sit ups
Activator:
EMOM 10
2 strict pull ups and 2 strict ring dips (last 5rds did 1 strict ring dip)
WOD: As RX’d (anchored sit ups)
19:06
great job nooners!! thx breck
EMOM for 10 mins:
1 RMU into 1 strict dip
WOD Rx’d (anchored sit ups)
20:41
Skills: 1-3 strict pull-ups , 5 bar dips w/1” band every minute
WOD
20 GHD/40 sit-ups
500m row
15 GHD/30 sit-ups
1000m row
10 GHD/20 sit-ups
2000m row
10 GHD
27:12
Wod RX GHDs: 18:52
Activator completed
5 strict pull ups / 5 strict bar dips
Skill work, modified reps on most rounds but did ring MU version
WOD rx
Sit ups
21:45
Strength:
3 strict C2B + 5 ring dips
WOD w/GHD
21:36
Skill
Ring muscle up thingy as written
WOD GHDs
19:45
Wod RX GHDs: 24:04
Activator completed
5 strict pull ups / 5 strict ring dips
Strength:
3 strict C2B + 5 strict ring dips
WOD w/GHD
Runs for row – same # of meters
21:25
Wod RX+
18:22
Gymnastics: EMOM for 10 minutes
RMU: 4-3-3-3-2-2-2-2-2-2
WOD Rx’d w/ GHD
20:43
WOD RX’d with Sit-ups
18:22
Row pace: 154.6
EMOM for 10 minutes
2 False grip chest to ring pull-ups into 1 ring muscle up into 2 strict ring dips
WOD
As Rx’d with anchored sit-ups using arms
Time: 20:01
wod with anchored sit ups:
23:59
EMOM 10
3 strict PU
3 ring dips
WOD w/ 60 & 30 sit-ups, 30 & 10 GHDs
24:34
EMOM with some pull-ups and dips and some ring MU transitions on the low rings into some killing ring dips
WOD w/GHDs and row/row/5k bike (right hip flexor started to tighten up)
21:25
Abs