4 x AMRAP 3:
15 Toes-to-bars MRX Hanging knee raises or toes through rings
10 Burpees
15/12 Calorie Bike/Ski or Row MRX 12/10 Calories
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
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WOD RX- 4+32
CFJ Mile- 1:30,3:20,5:49,7:40,10:07
WOD: As RX’d
4 + 12 T2B
CFJ Mile:
400 – 1:52
200 – 1:02
400 – 2:11
200 – 1:13
400 – 2:08
Total time = 12:26 – 4:00 rest = 8:26
WOD sub 55# gob sqt for burpee (shoulder)
5+26 (1 cal on bike)
CFJ mile 11:25-4=7:25
Wod Rx (bike): 4+8
Cool down mile: 10:09
Wod. subbed 20 push-ups for burpees, Ski
4 rounds + 8 TTB
—
CFJ Mile
11:00 – 4 = 7:00
WOD mRX knee raises+ ski
5 + 5 cals
CFJ mile: 12:08 (8:08)
4 sets of 3 minutes AMRAP
2 minutes rest between sets
Pick up where you leave off
Wod Rx: 5+15 T2B
15 Toes-to-bars
10 Burpees
15 Calorie Bike
CFJ Mile – Total time: 8:43 with rest
400m #1 – 1:12
1 minute rest
200m #1 – 0:39
1 minute rest
400m #2 – 1:08
1 minute rest
200m #2 – 0:37
1 minute rest
400m #3 – 1:07
Dang boy. That’s fast
Wod Rx’d
5+16 (1 burpee in round 6)
CFJ mile:
10:06-4:00(rest)=6:06
*bike
Wod Rx’d
5+12 T2B
CFJ Mile: 9:57 – 4:00 rest: 5:57
WOD with row and 12 GHD’s subbed for T2B
5 rds even
CFJ mile-
Row – 6:30
WOD
As Rx’d with bike (did not reset bike cals each AMRAP; counted roll over)
Everything unbroken
Rounds=6+9 Burpee’s
CFJ Mile
400-1:35
200-0:46
400-1:31
200-0:48
400-1:32
Total time: 10:12-4:00(rest)=6:12
WOD with wall ball sit ups, the rest prescribed with row
5 rounds + 13 WB sit-ups
CFJ mile
11:40-4:00=7:40
WOD Rx
5 + 29 (4 cals)
CFJ mile
10:58-4:00= 6:58