COMMUNITY CUP WORKOUT 2
Complete as many reps as possible following the interval of:
2 Minutes of work, 1-minute rest
2 Minutes of work, 1-minute rest
2 Minutes of work, 1-minute rest
3 Minutes of work
Rounds 1 and 2
15 Toes-to-bars
15 Overhead squats 95/65# MRX 75/55#
Max-calorie row
Rounds 3 and 4
15 Calorie row
15 Overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.
75 and BMU
14, 14, 1, 3
Wod rx
“Pro” level 75# and BMUs
Cals: 18, 15
Bmu’s: 3, 6
Total: 42
65 lb bar
20 Cal
16 Cal
4 pull ups
9 pull ups
WOD: Rx
20 cal
15 cal
5 C2B
16 C2B
Total: 56
Wod RX PRO: 158 reps
WOD
39
10 T2B
10 OH with 65 lbs
10 cal row
10 OH with 65 lbs
WOD: 10/10 across the board instead of 15’s
Round 1 & 2
19 cal
16 cal
Round 3 & 4
7 C2B
13 C2B
Total = 55
10 TTB
10 ohs 55#
Max bike cals = 24
10 bike cals
10 ohs
Max pull-ups 8/20
Wod rx
“Level 9” 75# and BMUs
Cals: 18, 17
Bmu’s: 2, 6
Total: 163
Wod “Advanced” (95# & 15 reps)
20 cal
17 cal
15 C2B
10 C2B
Total=62
Overall rep total=182
*All unbroken minus C2B
Wod RX w/115# & BMU
Cals 19,19
MU 1,8
Total 167
Wod rx
“Pro” level 115# and BMUs
Cals: 14, 16
Bmu’s: 2, 9
Total: 161 reps
8,15,5,16
Scaled to 10 OHS each round. Only did 10 T2B in round 2, but went with 15 for each T2B/row in rounds 1,3,4.
Wod rx
Pro level – 115# OHS & BMU
Cals 17 & 14
BMU 0 & 3
Total reps 154
WOD: Rx
12 cal
9 cal
3 C2B
10 C2B
WOD
Pro Division (15 reps, 115# & Bar MU’s)
1: 21 Cals
2: 15 Cals
3: 2 Bar MU’s
4: 7 Bar MU’s
Total reps=165
This has been a really neat week.
WOD
Intermediate Division (10 Reps, 75# & PU)
1: 25 cals
2: 24 Cals
3: 15 PU
4: 25 PU
Total Reps: 169
WOD RX’d (advanced)
10
12
7
11
Total 160 reps
Wod “Advanced” (95# & 15 reps)
1. 22
2. 19
3. 8
4. 14
Total 183
At home – modified
15 Hollow Rocks
15 PVC OHS
Bike cals 9-9
10 Bike Cals
15 OHS
Ring rows 12-25
Wod
10 reps
95#
9/10 cals
1/4c2b
Community Cup Workout #2 – 95# barbell
(Did this Wednesday, messed up the order)
15 Row Cals/ 15 OHS/ C2B = 13
15 T2B/ 10 OHS/ Row Cals = 9
15 T2B/ 10 OHS/ Row Cals = 4
15 Row Cals/ 10 OHS/ C2B = 7
Wod. w/ 10 reps and 75# OH Squats
19 cals
19 cals
12 C2B
18 C2B
WOD 1 (15 reps of each)
10/8: 18 total cals
WOD 2
0/15 C2B
OHS did not feel good on either knee today but pushed through it
Abs