For time:
50 Sit-ups Rx+GHD sit-ups
40 Kettlebell swings 55/35# MRX45/25#
30 Burpees
40 Sit-ups
30 Kettlebell swings
20 Burpees
30 Sit-ups
20 Kettlebell swings
10 Burpees
Compare to December 12, 2024.
For time:
50 Sit-ups Rx+GHD sit-ups
40 Kettlebell swings 55/35# MRX45/25#
30 Burpees
40 Sit-ups
30 Kettlebell swings
20 Burpees
30 Sit-ups
20 Kettlebell swings
10 Burpees
Compare to December 12, 2024.
WOD 14:12
w/ GHD
KBs 25#
Burpees
Finisher w/ 25# KBs
Bar hang
Wod. Rxd. Unanchored
16:29
—
35’s
+ 13:33
35s/5 strict
Rx+ 14:41
Finisher
55# KB
Pull ups 6,7,6,6,7
WOD: As RX’d
19:33 (slow – but PR)
2024: 20:38
Finisher
Bar hangs and 50’ walking double 35# Kb OH
Forgot to mention I’ve been sick for a week. Glad to be back. Promise I’ll do better next time coach 🙁
WOD Rx+
13:52
Finisher
Mix of chin over bar hangs and HS holds
35# KB overhead carries and one HS walk
WOD RX – anchored
13:54
Finisher
55# KB
WOD RX w/ unanchored
14:54
Finisher
35# kb
30 sec hang- one round with chin over bar
2024
RX+ – 19:06
WOD w/25# kb, up-downs sub for burpees
15:03
Finisher w/20# DBs
3 rds bar hang, 2 rds high plank hold
WOD: 19:48 GHD SUs
Dead hang: pronated/supinated grip
OHC: Bottom Up OHC single arm 35#
Wod Rx w/ anchored military SU
16:26
15:47 RX (anchored sit up, 55# KBS)
WOD (3 weeks post elbow)
GHD: 50/40/30
KBS: 40/30/20
Back Ext: 30/20/10
14:34
Finisher
Participated
WOD Rx: 14:31
Finisher- Completed w/ 55# x 2
8 mile run w 8x800s
Wod rx +
12:09 pr
Do heavier kb next time
2024: rx + 12:28
“Finisher”
Odd: 5 strict throat to bar pull-ups into bar hang
Even: 45# KBs for OH carry- almost x 5 lengths for 3 rounds, 4 x 2 rounds
WOD w/ anchored military sit ups
14:20
WOD
Rx+
Time: 17:10
5 Rounds of:
30 seconds double kettlebell 55# OH carry (5-25′ sections each round)
30 seconds rest
30 seconds bar hang with 6 strict throat to bar pull-ups rounds 1-4 and 8 on round 5
30 seconds rest
WOD
Rx
Time: 12:04
*everything unbroken
5 Rounds of:
30 seconds double kettlebell 55# OH carry (3-25′ sections each round)
30 seconds rest
30 seconds bar hang with 5 strict pull-ups
30 seconds rest
*unanchored situps
WOD – 16:56
Finisher, 3 rds
35# overhead carry
Pull up bar hold
WOD RX – anchored
13:39
Finisher
55# KB
WOD RX’d
13:24
Finisher
Bar hands and 55# KBs
Worked the whole time