3 Rounds for reps of:
1 Minute: Row, Bike or Ski for calories
1 Minute: Dumbbell Jumping Lunges 20/15# DB’s
1 Minute: Rest
1 Minute: Bike, Ski or Row for calories (opposite)
1 Minute: Dumbbell Renegade Row with Push-up
1 Minute: Rest
1 Minute: Ski, Row or Bike for calories (opposite)
1 Minute: Dumbbell Squat Clean Thrusters
1 Minute: Rest
Compare to February 16, 2023.
WOD
As Rx’d
Bike/Lunge: 17/25, 19/25, 20/28=134
Row/PU: 19/10, 20/10, 21/10=90
Ski/SCT: 20/14, 20/14, 21/14=103
Total reps=327
“Finisher”
5 DB Deadlifts
4 DB Hang Cleans
3 DB Front Squats
2 DB S2O
1 DB Squat Clean Thruster
Completed with 80# DB’s
Wod w/ 25# DBs
Row 20,20,20
Lunges 20,20,20
Ski 18,18,19
Push up row 11,12,12
Bike 16,17,16
SCT 10,11,10
Total reps 290
Finisher 80#
WOD: Rx
Ski/Jumping Lunges: 21/30 20/25 20/21: 137
Row/Renegade Row: 18/9 15/9 13/7: 71
Bike/Cluster: 19/9 21/10 22/9: 90
Total: 298
DB Finisher: 70#
WOD
As Rx’d
Ski/Lunges=19/30, 19/30, 19/30=147
Bike/RR push ups=19/13, 19/13, 18/11=93
Row/Sq clean thrusters=20/13, 20/12, 20/11=96
Total reps=336
“Finisher”
5 DB Deadlifts
4 DB Hang Cleans
3 DB Front Squats
2 DB S2O
1 DB Squat Clean Thruster
60’s
70’s (failed sq clean thruster)
WOD Rx in this order:
Ski/DB Lunges= 18/33, 17/35, 16/34= 153
Bike/RR push ups=17/15, 16/11, 16/11 = 86
Row/Sq clean thrusters=19/18, 19/18/, 18/18= 110
Total reps=349
“Finisher”
5 DB Deadlifts
4 DB Hang Cleans
3 DB Front Squats
2 DB S2O
1 DB Squat Clean Thruster
Completed completed w/40# and 50#
Failed after 2 Hang cleans of 60#
WOD RX (ski, bike, row)
Round 1 (cal,reps) – 19,27,17.84,8,18,11
Round 2 – 19,25,19,8,19,11
Round 3- 18,28,18,9,20,12
This workout was so good it literally put Ashley into labor!
WOD: Rx
Ski/Jumping Lunges: 19/25 19/25 18/25
Row/Renegade Row: 20/12 20/10 20/12
Bike/Cluster: 17/11 18/10 18/8
Strength
Failed the SC Thruster.
WOD Rx w/ 25# DB in this order:
Bike/Jumping Lunges= 18/20, 23/16, 21/16
Ski/RR push ups=17/9, 14/9, 14/6
Row/Sq clean thrusters=18/9, 17/9, 15/6