21-18-15-12-9-6-3 Reps for time of:
Kettlebell Swings 55/35# Rx+70/55#
Box Jump Overs 24/20” Rx+30/24”
Bar Dips Rx+Ring Dips
CFJ Holiday Schedule:
Wednesday, December 24th–(Christmas Eve)–6:00am and 9:00am (all other classes canceled)
Thursday, December 25th– (Christmas Day)– CFJ CLOSED
Friday, December 26th–6:00am and 9:00am (all other classes canceled)
WOD Rx’d (strict dips)
13:13
Skill work
HS Holds working on pulling feet away from the wall and kicking up w/control
Wod rx +
11:48
Finisher
50 ft HSW w paralette turn
*only 3 of 8 UB on turning
WOD:
55# KB swings
Box jump overs 24”
Banded bar dips – skinny black band
16:29
RX 17:36
WOD 13:26
W/ 25# KB & subbed push-ups for dips
Wod rx+
14:55
WOD Rx w/ring dips
12:42
HSW Practice
Completed two ub 25ft sections
The rest were broken up
Wod Rx’d w/Ring dips
12:22
HS walk practice
A couple UB @15’
WOD: 19:27 Rx+
Hollow Holds/Hagning L Raise/Ab Rollouts
WOD 15:03
RX – switched to bar dips after 2nd set of runs dips.
Finisher – 3x 25ft HS walks. Finished with HS holds. Shoulders were done.
Thanks for letting us drop in Breck! Looking forward to tomorrow!
25# kb
18” step up/overs
Banded bar dips
14:20
Did 3 rds of 30 sec hs hold, 2 rds of 1 min hi plank
Wod. Step-overs, Ring Dips
13:43
—
4 HS Walks
4 other things
22/5’5/150
Wod Rx: 11:08
Did Step-ups and over on box
Unbroken on all but 2 sets on 21 and 18 dips
Handstands: (unbroken)
4 @ 50 / 4 @ 25
WOD
As Rx’d
With rebounding box jump overs and kipping bar dips
Everything unbroken
Time: 11:28
E1:30MOM
8 Sets of:
50′ Handstand Walk (25′ sections with pirouette)
Unbroken
WOD Rx’d w/ strict ring dips
13:44
Finisher:
6 of 8 Handstand walks, all unbroken
(rested the other 2)
CORBIN
WOD Rx’d reps
35# KBS
TTR (no BJO, due to ankle)
Bar dips
19:04
Wod RX w/ Strict Bar Dips
11:42
Practice HS Walks, 15’
WOD mod
One arm KB swings w/ 35# (all rounds unbroken)
Box step overs
One arm strict press w/ 35#
Forgot time
30 sec One arm plank hold
20lb kb/20” box step overs/banded bar dips-
13:21
First handstand at 1 min and 30 sec holds after