Every 3:00 x 8 rounds:
Odd rounds:
15 Toes-to-bars MRX Hanging knee raises or toes thru rings
50 Double-unders
Even rounds:
15 GHD sit-ups MRX V-ups
50 Double-unders
*Score is the sum of slowest round of each WOD
*Athletes choice of WOD to start with
WOD Rx’d T2B/GHD
:57/1:13
:58/1:14
1:05/1:20
1:38/1:37=3:15 slowest (fell apart here)
Bike: 40
Ski: 38
WOD
Knee raises
Singles
Slowest – 1:02
Sit-ups
Singles
Slowest – 1:05
WOD:
Bike – 50 calories
Rowing – 48 calories (only 7 intervals)
Wod RX: 2:01
T2B- :55/:50/:51/:50
GHDs- :59/1:06/:56/:58
Finisher
Row- 55
Bike- 57
WOD:
10 T2Rings
50 dubs
&
15 anchored ab mat sit-ups
50 dubs
Didn’t track time. A good portion were equal work to rest ratio
Tabata machine work
42 cals ski
42 cals bike
Wod Rx’d
T2B=:57/1:00/1:00/1:05=4:02
GHD=1:05/1:08/1:08/1:06=4:27
Slowest=1:05/1:08
*one trip on dubs, otherwise everything unbroken
Tabata:
Bike=64 cals
Ski=46 cals
Total=110 cals
WOD: Rx
T2B/GHD
:54/1:00
:51/:58
:50/:56
:50/1:00
Slowest Sum total: 1:54
Ski: 50 cals
Bike: 41 cals
Total: 91 cals
Wod1 10 bike cals for dubs
Alternating TTB/V-ups: all rounds around 1:15
Alternating GHD/V-ups: all rounds around 1:20
—
Machines – Ski/Row: 86 total cals
Wod w/ T2R & 25 DU
T2R: 1:30/1:09/1:13/1:36
GHD: 1:32/1:12/1:23/1:45
Bike: 51 Cals
Ski: 35 Cals
RX ✅
WOD
As Rx’d
Everything unbroken
T2B: 0:55/0:54/0:53/0:54
GHD: 1:04/1:04/1:03/1:02
Slowest: 0:55 + 1:04=1:59
Tabata
Bike: 62
Ski: 41
Total=103
WOD modified
10 TTB
10 bike cals
1:29* 1:26 1:21 1:13
15 GHD
10 bike cals
1:35* 1:31 1:24 1:21
Finisher
Row 42 cals
Ski 32 cals
WOD Rx’d
GHD / T2B
1:04 / 0:53 (slowest)
0:59 / 0:51
0:58 / 0:51
1:02 / 0:53
Finisher:
Ski = 52
Bike = 46
Total = 98 cals
WOD: Completed (GHD/Toes-to-Rings)
MetCon: 39 (Bike)/39 (Row)
This one was nasty.
WOD Rx
Didn’t track times, just tried to be done by 1min each round
Finisher
Ski 47cals
Bike 39 cals
Total: 86 cals
WOD Rx’d
GHD / T2B
1:07 / 0:59
1:23 / 1:03
1:23 / 1:06
1:23 / 1:22
Finisher:
Bike = 50
Ski = 41
Total = 91 cals
WOD w/ Military GHD’s, TTR’s and single unders
TTR’s: 0:55/0:54/0:54/0:53
Military GHD’s: 1:06/1:02/0:59/0:59
Finisher
Row: 48 cals
Bike: 39 cals
Total: 87
T2B – :64,:55,:59,:57
GHD – 1:11, 1:09, 1:10,1:07
Finisher
Bike – 56
Ski – 46
TTL – 102
4 mile run
T2b: 54, 52, 56, 52 seconds
GHD: 1:02, :59, 1:01, 1:02
Slowest :56, 1:02 = 1:58
Ski 48
Row 55
Total 101 cals
103 cals*