4 Rounds for max calories:
2 Minute AMRAP:
25 GHD sit-ups MRX ab-mat anchored sit-ups
Max calories on rower
Rest 2 minutes
2 Minute AMRAP:
25 Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
Max calories on the rower
Rest 2 minutes
4 Rounds for max calories:
2 Minute AMRAP:
25 GHD sit-ups MRX ab-mat anchored sit-ups
Max calories on rower
Rest 2 minutes
2 Minute AMRAP:
25 Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
Max calories on the rower
Rest 2 minutes
125 total cal
15 reps per round on the GHD (except last round 25 anchored sit ups)
25 reps per round with 45 kb
Home session
Wod rx +
Ghds: 18, 19, 19, 18 (74)
KBS 55#: 18, 18, 19, 19 (74)
Total 148 cals
RX
GHD 14, 17, 18, 18
KB 20, 22, 22, 19
Military anchored sit ups
Row: 18, 21, 21, 20 = 80
55# KB swings
Row: 20, 21, 21, 21 = 83
Total = 163
Wod RX
GHD 22, 22, 22, 20- 86
KB 22, 21, 19, 20 – 82
Total: 168 cals
Wod Rx’d
GHD=24/23/22/18=87
KBS=23/20/20/21=84
Total cals=171
25 GHD
Max bike cals 10/12/13/13
25 KBs 25#
Max bike cals 9/12/13/13
Total cals 95
Wod Rx
GHD=23-21-20-17: 81
KBS=17-15-13-16: 61
Total cals: 142
Wod RX
15 cals/ round
120 cals total
WOD
As Rx’d
Everything unbroken
Damper 4
GHD=26/25/22/21=94
KBS=24/22/21/20=87
Total cals=181
MRx unbroken
Sit up /cals 13, 12, 12, 13
Kbs /cals 11, 11, 11, 11
Wod.
V-ups / 45# Kbell
130 cals
Wod Rx+
GHD: 11-11-11-4
KB: 9-11-11-12
Total: 80
WOD RX
GHD (19,15,15,12)
KB (19,19,19,21)
/139 Cal total
WOD
V-ups: 32+27+23+23 =105
KBS (55#): 24+21+18+19=82
Total: 187
WOD RX
GHD – 22,20,20,21
KB – 23,21,21,21
Total – 169
WOD
GHD (20) – 22, 22, 18, 12
KB (55) – 22, 21, 21, 23
Total – 161
WOD scaled
GHD (8, 10, 6, 6)
KB 25# (11, 13, 11, 11)
Total cals 76
Wod Rx’d
GHD=22/21/18/19=80
KBS=23/24/21/21=89
Total cals=169
WOD – scaled to military sit ups round 3 and 7. 170 Cal total (19,22,22,22,19,21,22,23)