For time:
600 Meter run
50 Box jump overs 24/20” MRX 20/18”
400 Meter run
30 Kettlebell Swings 70/55# MRX 55/35
200 Meter run
10 Ring Muscle ups MRX Burpee Pull-ups
For time:
600 Meter run
50 Box jump overs 24/20” MRX 20/18”
400 Meter run
30 Kettlebell Swings 70/55# MRX 55/35
200 Meter run
10 Ring Muscle ups MRX Burpee Pull-ups
Wod RX: 10:21
55 and burpee pull up 10:40
WOD w/BMU
13:43
Wod as rxd
13:00
Rmus set of 2 with 2 misses (took~5 mins)
WOD 12:05
600m run
50 box step overs
400m run
30 KBs 25#
200m run
10 burpee C2B
After WOD practiced connecting BMU
WOD Rx
14:28
Activator: completed
Wod Rx’d
11:33
Box jump overs and KBS’s unbroken
RMU’s=4/4/2
WOD: 13:31 w/Bar MUs
WOD RX 2 rmu at time cap
14:44 scaled to jumping RMU
WOD Rx:
15:36
RMU: 5/2/1/2
600m run
Box step overs (18”)
400m run
30 American swings 35#
200m run
10 burpee ring rows (ripped hand)
13:49
WOD
As Rx’d
Muscle ups split up in 7-3 with everything else unbroken
Time: 11:20
Bike/18” step up-over/25# kb/burpee plu
12:48
WOD Rx’d
12:44
BJO: UB
KBS: 12/9/9
RMU: 6/3/1
WOD Rx:
14:46
BJO: 25/25
KBS: 15/15
RMU: 4/2/2/2*
*some coach shamed me for grips, so I went all natural on this one.
Wod.
20” step ups/55#
12:09 – only 5 RMU (rip)
Wod
Row 750-500-250
55# and B pull-ups
12:15
Got 3 ring MU in activator and 1 post Wod
(First since shoulder surgery a year ago)
Thanks Nick Debolt
Wod RX
12:20
WOD
8 banded ring MU, 2 reg ring MU, everything else las prescribed.
16:32
WOD: w/ box step ups and burpee pull ups
Runs and KB swings as RX’d
13:38
*box step overs