6 Rounds for max reps of:
Minute 1: Dumbbell Bench Press 50/35# DB’s MRX 40/30# DB’s
Minute 2: T2B MRX Hanging Knee Raises
Minute 3: Hip Extensions
Minute 4: Rest
*Athletes choice on order of movements with 4th minute rest.
6 Rounds for max reps of:
Minute 1: Dumbbell Bench Press 50/35# DB’s MRX 40/30# DB’s
Minute 2: T2B MRX Hanging Knee Raises
Minute 3: Hip Extensions
Minute 4: Rest
*Athletes choice on order of movements with 4th minute rest.
Wod RX: 398 reps
Bench- 130
Back extensions- 150
T2B- 118
WOD 6 rounds
Hip extension 20/18/16/16/16/18
Bench press 25# DB 20/20/16/18/18/18
GHD 32/25/23/22/23/22
WOD -Bench press (25# left arm, 35# right arm), V ups, Hip extensions
V-ups -121
Hip Extensions – 151
Bench – 120
Total reps – 392
Wod Rx’d
T2B=20/20/20/17/15/17=109
Hip extension=6×20=120
DB Bench=25/20/20/20/20/18=123
Total reps= 352
Death by shuttle runs:
17/18
WOD RX – 52,43,48,47,49,51
Finished 18, then got to 19 in round of 20
RX
Bench 20, 20, 20, 15, 15, 15
T2B 15×6
Back ext 20×6
Running back and forth – 16
(recovery day)
Wod in this order
DB Bench=25/25/25/20/20/20- 135
Hip extensions- didnt count reps, 3 second descent on each rep
Sit-ups – 40 each round
Death by shuttle runs:
18/20
Wod rxd
Hip ext: 33 every round (198)
DB Bench press: 25-25-25-22-21-20 (138)
T2b: 25-25-22-22-22-20 (136)
Total: 472 reps
Finisher shuttles
Competed 20/20
WOD
As Rx’d
In following order:
Hip Ext: 25-25-25-20-20-20=135
Bench: 25-25-25-20-20-20=135
T2B: 25-25-25-23-20-20=138
Total reps=408
“Finisher”
Death by 50′ shuttle runs (25′ sections)
Completed minute 9
18 shuttle runs (25’sections)
22/5’5/150
WOD 6 rounds Rx:
Bench press 25/20/20/20/16/16
Hip extension 15/15/15/15/15/15
T2B 15/15/15/15/15/15
Death by shuttle: 20 runs
(Had 3 sec left on the 20th but didn’t go for 22)
25# db – 20,20,20,20,20,20-120
Hip extensions- 20,20,20,20,20,20-120
Hanging Knee Raises- 20,20,20,20,20,20- 120
360 reps
Shuttle runs- made it thru 16/16, rested on 18 until Monica told me to do one more and got 18/20 🙂
WOD RX
T2B 20/20/20/20/17/20 -117
HE 20 x6-120
BP 20/20/15/15/15/15 – 100
TTL – 337
Death by
18 of 20
DB Bench W/20’s – 15 ea rd = 90
Hanging knee raise – 20 ea rd = 120
Hip extensions – 20 ea rd = 120
Finisher: 4k bike
Forgot the phone…
WOD
Bench (40#)- 16-17 per round
Anchored SU- 16-20 each round
Hip Extension- 16-20 each round
Finisher- 12 (LBS was on fire with the 3-point contact)
Bench 6×20
Hip extensions 6×20
V-ups 6×20
Death by
Completed 20/20
Jamaican style
DB Bench Press: 15/16/17/15/14/13
BB RDL: 6×15
Decline Sit-ups: 24/20/17/15/15/13
Shuttle Run: ran back and forth on gravel.
WOD: DB 35, toe to bar then knee raises, back extensions
1 -20, 3-10,20
2 – 20, 3-10, 20
3 – 20, 3-10, 20
4- 15, 3-10, 20
5 – 13. 3-10, 20
6, 10, 1-10, 20
Running – finished 8 shuttle runs. Lower back was locked up from back extensions