For time:
40 Box jump-overs 24/20#
40 Air squats
40 Hand-release push-ups
30 Box jump-overs
30 Air squats
30 Ring dips or Bar dips
20 Box jump-overs
20 Air squats
20 Handstand push-ups MRX 2/4” riser
For time:
40 Box jump-overs 24/20#
40 Air squats
40 Hand-release push-ups
30 Box jump-overs
30 Air squats
30 Ring dips or Bar dips
20 Box jump-overs
20 Air squats
20 Handstand push-ups MRX 2/4” riser
Wod RX- 9:21
Strength
50/55/65X3
DB split jerk: 50-50-55-55-60
WOD:
Banded bar dips
Pike push ups
Everything else as RX’d
18:58
50lb DB split jerks
WOD 18:28
2 bands
Knee pushups
V pushups
Strength: 65-70-80-90-90(2+1)
WOD: 15:46 Rx w/rings
DB split jerk 30/30/30/30/35
WOD 14:01
40 box step overs
40 air squats
40 push-ups
30 box step overs
30 air squats
30 GHD
20 box step overs
20 air squats
20 hspu w/ 1 ab mat & 10#plate
Strength – 50,50,55,55,60
WOD- scaled to HSPU with a 25# plate and ab mat (19:44). bar dips
Strength 3xDB split jerk: 55, 60, 65, 70, 80
WOD – ring dips. 10 strict hspu at time cap
Dumbbell push press: 65-70-80-90-50
Wod w/ strict HSPU w/ 1 mat
18:35
Dumbbell Split Jerk
5 sets of 3@50#
E2MOM
WOD
As Rx’d with kipping ring dips and strict HSPU’s
Time: 12:15
Wod Rx:
Time: 10:25
Rings for dips
Strict handstand
DB split jerk
35-40-45-45-50
Wod as rxd
Kipping ring, strict HSPU 1 mat
12:44
Strength: DB split jerk
3@50-60-70-80-80
WOD Rx’d w/ rings
12:56
Strength: 40#-70#
WOD: w/ boxed pike HSPU
16:20
Strength- 20,25,30,30,35
40 box step overs
40 air squats
40 hand release push ups from knees
30 box step overs
30 air squats
30 banded bar dips
20 box step overs
20 air squats
20 strict HSPU with I ab mat and 10lb plate
16:00
WOD RX
13:20
Strength 75-80-85-90-85
So tired and sore today….
Lunges/15 Hanging Knee raises/5 hpc at 75lb – 7 rounds plus 17 lunges
Surrounded by some strong ladies today!