5 Rounds for time of:
3 Rope climbs
11 Back Squats 185/125# Rx+205/135# MRX 135/95#
66 Double unders MRX single unders
*Back squats are from the floor.
5 Rounds for time of:
3 Rope climbs
11 Back Squats 185/125# Rx+205/135# MRX 135/95#
66 Double unders MRX single unders
*Back squats are from the floor.
WOD: 19:26
1 rope climb, 2 ground to standing
115lbs back squat
Singles
Wod RX: 15:52
Finisher
30 secs of bar hang
30 secs of hand stand hold on wall
WOD:
5 rounds
15 cal ski
11 back squats @ 165#
66 dubs (rope broke after round 2, used replacement until round 5, thanks for the fix Breck!)
24:13
Finisher: plank hold and bar hang
Wod Rx’d
19:59
Finisher: 5 rounds of:
:30 hs hold
:30 rest
:30 bar hang
:30 rest
WOD 16:23
5 rounds
10 pull-ups
11 back squats @105# from rack
10 burpees
Finisher
30 sec HS hold
30 sec L sit/bar hang
workout
5 rounds
12 Lat pull down machine 120#
11 Back Squats 135#
10 shuttle runs @ 50’
14:38
5 rounds
HS Hold/Decline Situps
Wod:
5 rounds
12 strict pu
225# BS from rack
60 SU
19:29
Finisher: Plank and bar hang
Wod Rx’d
22:34
Finisher: 5 rounds of:
:30 hs hold
:30 rest
:30 bar hang
:30 rest
Modified
5rft
2 rope climb 10’
11 good mornings 55#
66 singles
15:11
30 sec HS hold / 30 sec hanging knee raise hold & some just hanging
WOD -5 rounds of
3 – 15’ rope climbs (3 pulls all rounds)
11 – 135# BS from rack
20 – double unders
Time- 22:00 (5 weeks post op)
Finisher 5 rounds of
:30 hang
:30 rest
:30 HS hold
:30 rest
WOD
As Rx’d
Rope climbs in 2 pulls
Back squats unbroken
Double under rounds 1-4 (36-30) and round 5 unbroken
Time: 17:08
“Finisher”
5 Rounds
30 Seconds freestanding HS hold in 4’x4′ square unbroken
30 Seconds rest
30 Seconds bar hang unbroken
30 Seconds rest
Home session
5 rounds
15 strict pull-ups
11 BS @ 135 (rack)
66 dubs
18:09
“Finisher”
Freestanding handstand (accumulated)
Hanging knee raise
22/5’5/150
Wod Rx with SU
Time: 16:10
5 rounds:
Bar hangs (unbroken)
Free standing HS (3 rounds @ 15/15 sec.)
(2 rounds @ 10/10/10 sec.
WOD
Rounds 1-3:
3 legless rope climbs (10ft)
11 BS from ground 125#
66 dubs
Rounds 4 & 5
1 legless rope climb (10ft)
20 bent over rows w/25# DB
11 BS from ground 125#
66 dubs
Time: 16:57
Finisher
Freestanding HS work
L-sit and hollow holds
Wod:
5 rounds
9 strict L-Sit Chest to Bar
135# BS from rack
71 single unders
14:59
No finisher
WOD (18 days post elbow)
5 rounds
18 R arm jumping pull-ups
10 back squats 185# (from rack)
13 cals (bike)
16:41
Finisher:
Assisted hang/ R arm plank
Wod rx
24:50
WOD
Rope climbs scaled with less reps
2-2-1-1-1
Everything else as prescribed
21:43
23:25 scaled to 95# on BS. Dubs were rough