For time:
1,000 Meter row
50 Toes-to-bars MRX Hanging knee raise or toes through rings
500 Meter row
25 Toes-to-bars
For time:
1,000 Meter row
50 Toes-to-bars MRX Hanging knee raise or toes through rings
500 Meter row
25 Toes-to-bars
Skillies and drillies
WBS: 60
Hip ext: 60
Pushups: 75
WOD Rx’d
14:10
Straight up forgot how to kip during the first round
12:34 RX
Wod RX: 10:53
Activator
WBs
BEs
PUs
All rounds 15/20/15
Wod Rx: 13:54
(lots of singles)
WBS: 75
Hip extensions: 50
Push ups: 50
Activator:
WB/Back Ext/push ups
30/25/22 e/ round
90/75/66
WOD: 11:50 Rx
Front Squat w/ Butterfield & KO
4×3 @ 225#
3 rounds of:
1:00 of hip ext 20/20/20=60
:30 rest
1:00 pushups 30/30/25=85
:30 rest
1:00 wall balls to 11’ 20/20/20=60
:30 rest
Wod Rx’d
12:24
Front squats w/Michael and KO
4×3@225
18/18/20 each round
—
Wod. Modified – V-ups instead of TTB
12:14
Skills and Drills
3 Rounds of:
1 Min: Wall Ball Shots@20# 10′ (25-25-25)=75
30 Second Rest
1 Min: Hip Ext. (30-30-30)=90
30 Second Rest
1 Min: Push-ups (35-35-30)=100
30 Second Rest
Total Reps=265
WOD
As Rx’d
Damper 3
1000 Meter row: average pace 1:58
50 T2B (30-10-8-2)
500 Meter row: average pace 2:07
25 T2B (10-5-5-3-2)
Time: 10:46
Skills and Drills
3 Rounds of:
1 Min: Wall Ball Shots@20# 10′ (26-21-20)=67
30 Second Rest
1 Min: Hip Ext. (15-15-15)=45
30 Second Rest
1 Min: Push-ups (30-30-30)=90
30 Second Rest
Total Reps=202
WOD
As Rx’d
Damper 5
1000 Meter row: average pace 1:54
50 T2B (lot of sets LOL)
500 Meter row: average pace 1:51
25 T2B
Time: 12:22
Nothing like T2B to kick your butt!!!
Activator- subbed kb Romanian deads for hip extensions …15 wb per rd, 20 push ups per rd, 20 Romanian deads per rd
WOD with knee raises – 11:07
1000m averaged 2:08
500m averaged 2:18
Deadlifts after to 210lbs and stopped w/out a max
5k run
WBS rx + 10’ all 25=75
Back ext: 30-30-38=98
Pushups: 30-30-32=92
Total 265
Wod as rxd
10:30
3 rounds of:
1:00 of hip ext 20/20/20=60
:30 rest
1:00 pushups 30/30/30=90
:30 rest
1:00 wall balls 20/20/20=60
:30 rest
Wod Rx’d
12:41
FS w/ Butter & Such
Activator: Participated
WOD Rx: Capped at 8 T2B
1:00 wall balls 20/18/16 (54 total)
1:00 of hip ext 20/20/18 (58 total)
1:00 pushups 30/30/30 (90 total)
Wod as Rx’d
13:38
1k – 4:28
500 – 2:06
3 rounds of:
1:00 of hip ext 30/30/30=90
:30 rest
1:00 pushups 40/35/32=107
:30 rest
1:00 wall balls 15/15/15=45
:30 rest
Wod Rx’d
13:36
WB 30:30:30
HE 30:30:30
PU 15:15:15
WOD 1204 50 straight leg some toes
25 v ups