EMOM for 20 minutes:
Odd: 3 Bench Press
Even: 100 Meter Farmers Carry 50/35# DB’s or KB’s
This Saturday, November 15th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives. If you would like to register and support click here. The gym will be open from 8am-12pm. Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.
Wod RX: completed @ 205# bench
Finisher
Ski- 54 cals
Bike- 57 cals
Wod Rx:
Bench: all 225lbs
Carry: 2 rounds 55lbs/8 rounds 40lbs
Cals.
Bike: 8/9/10/9/11
Ski: 7/7/7/8/8
WOD RX
Bench all @ 95#
Carry all @ 35#
Wod Rx’d
Bench@215
Carry w/50# DB’s
5 rounds of:
:30 bike
:30 rest
13/12/12/12/12=61 cals (with a partner so no roll over)
5 rounds of:
:30 ski
:30 rest
10/10/12/11/12=55 cals (no roll over)
Total cals=116
Wod:
Bench 235# for all sets
Carry 35# DB’s for all sets
Cals
Ski: 44
Row: 57
Wod. Completed w/ 40# DB’s & 165# bench
Bench 65#
Farmer carry to mailbox 20’s
Ski cal = 25
Bike cal = 28
WOD: Bench Press @ 235#
Carries: 50# DBs
Bike: 45 Cals
Ski: 50 Cals
Wod
235 x3 for 5 rounds and 1 round of 2
225 x3 for 1 round and 3 rounds of 2
Ski
45 cals
Bike
30 cals
WOD
As Rx’d
100 Meter farmers carry with 50# DB’s
Bench Press with 225#
Bike calories=61 (with roll over)
Ski calories=59 (with roll over)
Total calories=120
WOD Rx’d
50# DB’s & 225# barbell
Finisher:
Ski: 54
Bike: 57
Total: 111
WOD Rx’d
50#DB + 155# Bench
Finisher:
Ski: 46
Bike: 51
WOD
As Rx’d, kinda (door to door on farmers carry)
100 Meter farmers carry with 50# DB’s
Bench Press with 215#
Ski calories=60 (with roll over)
Bike calories=56(with roll over)
Total calories=116
Wod
Bench@225
Carry w/50# DB’s
Missed rep #3 on round 4,7.8.9,10
Bike: 55
Ski-47
Bench – all rounds at 205# – failed two reps, hit the rack
Machine portion with Clayton
75 cal ski
83 cal bike
Farmers carry 50# DB’s