Every 6 minutes for 3 rounds, complete each for time:
21 Box jump overs 24/20” MRX 20/18”
15 Calorie Bike, Ski or Row (alternate rounds) MRX 12 Calories
9 Burpee box jump overs (box facing)
15 Calorie Bike, Ski or Row MRX 12 Calories
21 Box jump overs
*Do one of each: bike, ski and row
Ski cals 37
Row cals 46
Bike cals 31
WOD w/ step overs
Ski 5:25
Row 4:58
Bike 5:59
Wod RX:
4:01/ 3:53 / 3:44
Bike/Ski/Row
Activator
Bike: 45 cals
Ski: 50 cals
Row: 53 cals
Bike/Ski/Row 20, 30, 30
RX 4:34, 4:18, 4:20
Bike: 31
Ski: 46
Row: 40
WOD: 18 min Amrap.
Activator
Row: 54 cals
Bike: 45 cals
Ski: 53 cals
Wod rxd
Row: 3:40
Bike: 4:18
Ski: 3:49
3 mins max cals on each machine. 1 min rest between.
Bike=46
Row=54
Ski=52
Wod Rx’d
Bike=4:27
Row=4:28
Ski=4:27
Total time=13:22
*4:29 on row
13:23 total time
Ski 50 cals
Row 50 cals
Bike 25 cals
Wod RX
Ski 4:09
Row 4:27
Bike 5:47
Wod RX:
5:18/ 4:48 / 4:02
Bike/Row/Ski
Activator
Bike: 41 cals
Ski: 55 cals
Row: 51 cals
Activator (3min machines)
Row 57
Ski 47
Bike 48
WOD
Ski 5:13
Row 5:54
Bike – dnf to 15 BJ of last 21
3 Minutes for max calories (1 minute rest b/w each)
Bike-51
Row-57
Ski-53
Total=161 calories
WOD
Bike-4:14
Row-4:13
Ski-4:07
Total time=12:34
Ski-50, bike-57, row -59
WOD – 5:24 (ski), 5:27 (bike), 5:38 (row). Only did 12 cals each time instead of 15
Bike: 32. Ski. 43. Row. 40
15-12-6-12-15.
Bike 10 short
Ski. 5 row. 8 short
Bike: 26
Ski: 32
Row: 39
WOD
21 BJO
10 Cal
9 BBJO
10Cal
21 BJO
Bike: 4:43
Ski: 4:28
Row: 4:15
3 min max cals on machine
Bike: 41
Ski: 43
Row: 51
Wod as rxd
Bike: 4:19
Ski: 4:11
Row: 4:05
Warmup (Counted roll over cals)
Bike cals -40
Row- 52
Ski- 46
WOD Rx in this order
(All step downs on BJO)
Bike- 4:20
Row- 4:21
Ski- 4:26
Total- 13:07
Bike: 4:41
Ski: 4:34
Row: 5:03
Warmup/Wod 1
Bike cals -46
Row- 53
Ski- 45
total – 144
WOD – did the 15/12/6/12/15 rep scheme (20″ box)
Bike- 4:03
Row- 3:53
Ski- 4:30
Total- 12:26
…good one after a week off! Great job nooners! thx breck
20 in box jumps
Did not finish. Missing 42 box jumps
Row – 56
Ski – 44
Bike – 39
—
WOD. Steps on all.
Row – 5:16
Ski – 5:57
Bike – 3 cals on the way down
3 mins max cals on each machine. 1 min rest
Bike – 47
Row – 58
Ski – 52
Wod
1st round RX – 5:05
2nd & 3rd round
15-15-6-15-15
4:39, 4:41
Wod RX:
4:38/ 5:35/ 5:28
row/bike/ski
Activator
Bike: 51
Ski: 53
Row: 53
Bike – 30
Ski – 40
Row – 45
Turned into a 3RFT
21 step overs
15 cals Bike-Ski-Row
9 burpee box jump over
15 cals Bike-Ski-Row
21 KB Swings
– 18:13
Bike 32
Ski 33
Row 43
WOD modified at
15 box jump over
10 cals
6 burpee box jump over
10 cals
15 box jump over
Bike: 5:11
Ski: 4:35
Row 4:49
3min amraps
SKI – 60 Cals
Bike – 50 Cals
Row – 53 Cals
163 total
Wod RX’d ski bike row
4:18/5:49/5:18
Ski cals 27
Row cals 30
Bike cals 15
WOD w/ 18” step overs
Scaled cals to 10
Ski 5 of last 21 box overs
Row 14 of last 21 box overs
Bike 5 of last 21 box overs
Row – 40
Bike – 25
Ski – 37
Modified wod – fell apart – finished between 4:45-5:15 rounds 1 & 3. Round 2 to went all the way to the clock.
Rd1: 15 steps – 10 cal row – 6 burpee steps – 10 cal row – 10 steps
Rd2: 12 steps – 10 cal bike – 6 burpee steps – 7 cal bike – 10 steps
Rd3: 12 steps – 10 cal ski – 6 burpee steps – 10 call ski – 10 steps
20” box
WOD Rx’d
Row: 4:08
Ski: 4:10
Bike: 4:34
Total: 12:52
3min max cals
Ski: 48
Row: 51
Bike: 38
MOD WOD ski-row-bike
15-12-9-12-15 round 1 then…..
15-12-6-12-15 round 2 and 3
Finished all with 1:30-1 min left. Didn’t write times
Abs