Every 2 minutes for 10 sets:
4 Burpees Rx+Burpee Pull-up
8 Box jump overs 24/20” Rx+30/24” MRX 20/18”
12 Kettlebell swings 50/35# Rx+70/55# MRX 40/25#
Max calories on bike/ski (alternate rounds)
Rest 1 minute between rounds
Every 2 minutes for 10 sets:
4 Burpees Rx+Burpee Pull-up
8 Box jump overs 24/20” Rx+30/24” MRX 20/18”
12 Kettlebell swings 50/35# Rx+70/55# MRX 40/25#
Max calories on bike/ski (alternate rounds)
Rest 1 minute between rounds
Wod Rx
Ski cals 22,22,17,17,18
Bike cals 20,13,14,12,17
Finisher
30 box facing burpee box jump overs in 5 minutes
172 total cals
First 5 rounds
4-8-12
Last 5 rounds
3-6-9
Bike = 12-11-6-12-9 = 50
Ski = 13-9-11-10-10 = 53
Wod Rx
Bike cals 18,17,16,14,14
Ski cals 19,18,17,17,16
Total: 166 cals
Finisher
Max box jump height-
30inch box with 10# plate
WOD w/ box step overs & 25# KB
Ski 12/12/13/12/12
Bike 11/11/11/12/12
Finisher 33 burpee box step overs
WOD w/ 18” box step overs & 25# KB
(6 rds reps as written, last 4 scaled to 3-6-9)
Bike 6-6-6-6-7
Ski 9-8-8-8-9
Finisher: 25 burpee box step overs
Bike cals 15, 15, 15, 14, 14
Ski cals 16, 14, 14, 14, 14
To cool down?
40″ box jump
Bike Cals 12,13,13,13,14
Ski Cals 15,16,16,16,16
total 144
Max BJ 44″
RX but used 53#KB
12,9,13,10,13,11,15,11,17,14 (125 total)
Max height box jump : 36.5
WOD
25# KB
Bike cals: 14-11.8-11-11.6-11.6
Ski cals: 13-13-11-11-11
Total: 119
“Finisher”
Max box jump height-
30inch box: 1-1-1-1-1
Wod RX
Ski – 19,17,16,16,18=86
Bike – 16,14,14,14,15=73
Total 159
Max height box jump. 48”
WOD:
Ski: 21/16/6/2/3
Bike: 8/4/1/1/2
Box Jump: 43 1/2”
WOD Rx’d
Ski: 25+22+18+17+13=95
Bike: 17+15+15+12+17=76
Total: 171
Finisher: cool down
5k bike (no arms)
10:13
Wod RX KB
Box step overs
Ski 15/14/14/14/14
Bike 12/12/12/11/13
Finisher
20 step overs
25 burpee step overs
23 step overs
Wod Rx’d
Bike then ski
Bike= 21+22+19+18+16=96
Ski= 23+21+17+16+16=93
Total=189
Finisher: 41” box jump with no step
6 mile run
Home session
Wod rx +
Row (no ski) 12-12-12-13-13 (62)
Bike: all 10 (50)
Total 112
Finisher
Max height BJ
32” box plus x2 15# rubber plates
WOD
As Rx’d
Rebounding lateral box jump overs
Bike: 23-18-18-17-16=92
Ski: 20-19-19-18-18=94
Total calories=186
Max no step box jump-44″
WOD
As RX’d
Ski: 15-15-15-15-15
Bike: 12-12-12-12-13
Total calories=136
Max no step box jump-41″
WOD as RX’d
Bike: 16/17/14/13/13 – 73
SKI: 16/15/13/13/14 – 71
Total = 144
Finisher:
Burpee Box step over on 20″ Box
46 total
As Rx’d
Bike: 17-18-16-18-15=84
Ski: 18-19-18-17-17=89
Total calories=173
Finisher:
Burpee Box step over on 24″ Box
55 total
500 dubs today
Total: 5,950
WOD as Rx’d
Bike/Ski
16/21/18/19/14/13/13/13/14/17
158 total
Wod RX’d
Bike 20-19-17-16-16
Ski 20-20-17-16-18
Total reps – 179 cals
Max height box jump no step
49.5 Inches
WOD Rx
Bike: 12.98/12.86/12.45/11.75/10.52 (60.56)
Ski: 17/14/15/15/16 (77)
Total cals: 137.56
No finisher, did abs so I could head home before the roads got slippery